Rapid Fat Loss

Fat-Loss Circuit Training - Now is the time to try this
revolutionary fat-burning, metabolism-boosting training technique!

By my friend Nick Nilsson

Experience a training technique so powerful you can literally
FEEL your metabolism firing up and burning fat!

Want to burn off that holiday weight gain as quickly as
humanly possible? Fat-Loss Circuit Training is the BEST place
to start.

Fat-Loss Circuit Training is a program of my own invention. I developed it for
losing fat quickly. It's challenging but very effective!

It's also one of the core components of my extremely powerful
"Metabolic Surge - Rapid Fat Loss" program available here:

Fat-Loss Circuit Training

Fat-Loss Circuit Training is very simple once you get the hang
of it, but it can be one of the most demanding (and most
extraordinarily effective) styles of training you can do.

If you're familiar with normal circuit training (with timed,
light-weight intervals), please put aside any notions you
might have of how this program works. You will not only be
harnessing the muscle-building and metabolism-stimulating
power of intense, full-set weight training (NOT the typical
light-weight, timed intervals of normal circuit training),
you will also be incorporating the great calorie-burning
effects of cardiovascular training.

The proper combination of the two styles (weights and cardio)
into one workout is, quite simply, phenomenal for fat burning.

In order to use Fat-Loss Circuit Training, you will need access
to both weight equipment and cardio equipment (and/or benches
or stairs), preferably located in fairly close proximity to
each other.

This type of training is harder to do in a crowded gym as it
will involve you moving back and forth quickly between
different pieces of equipment. If someone is waiting to use
your cardio machine the moment you step off, it will defeat
the purpose of the workout. This technique is best used in a
fairly uncrowded gym where you have more freedom to use
equipment or, better yet, in a home gym with weights and
cardio equipment and no one waiting for anything!

If you do work out in a crowded gym, I will tell you exactly
how to get around it.

How The Training Works:

- Essentially, this is combined circuit/interval training.

- You will be going back and forth between your weight
training exercises and one cardio exercise for the
duration of the workout.

- Your rest period for weights will be your cardio and your
rest period for cardio will be your weights.

- You will be doing some sort of activity for your entire
workout without any break!

This combination is very effective for a number of reasons:

- It forces your body to burn calories continuously during
the workout.

- It utilizes resistance training and cardio training so you
get all the benefits of both in one workout.

- By forcing your body to work like this, you dramatically
increase your metabolism leading to increased fat burning
long after the workout (more so than either weights or
cardio alone).

- It saves time - you get both your weights and cardio in
the same amount of time as your regular workout.

- You will still be able to use heavy weights in your weight
training, helping to preserve muscle mass.


How To Do It:

Step 1 - Set Up

For the most efficient workout possible, try to have most or
all of your exercises pre-set and ready to go. The less time
you spend on preparation during your workout itself, the more
effective that workout will be, especially since you want to
be continually active throughout the workout. You can use any
type of cardio that is convenient and enjoyable to you, be it
a machine, stair stepping, or even a skipping rope.

If you are working out in a crowded gym, try to claim an
area for yourself and focus on dumbell exercises. You won't
have to wait in line to use any weight machines that way.

If you don't have access to convenient cardio machines,
you're going to have to go low-tech. You'll need to do stair-
stepping (stepping up two stairs then back down works well),
bench-stepping (step up onto a flat bench or Step platform
then back down) or rope-jumping (be sure you're not close
to anyone if you choose this). These approaches work just as
well as cardio machines and allow you to perform this
training style in a busier setting.

If the stair-stepping method is what you need to use, have a
look at the stepping pattern demonstrated on the following
page:

Fat-Loss Circuit Training


Step 2 - Warm-up

Do a few minutes of low-intensity cardio as a warm-up. You
may wish to do a few light sets of a few of the exercises
you'll be working with before you start into it though. Don't
tire yourself out, just get a light sweat going.


Step 3 - Start with 30 - 40 seconds of moderate intensity cardio.

This could be setting a stair machine to a level that is
not easy but is not so challenging that you're going to
exhaust yourself right away. Watch the timer on your machine
and go for approximately 40 seconds (I say approximately
because there will generally be a slight lag time when you
step on and off).

Many cardio machines have a "rest period" feature where you
can leave the machine on and it will not erase your program
while you have stepped off. Normally, this is about 2 minutes.
This should be enough time to complete your weight set.

If you are using a machine such as a treadmill or stair
machine that you will leave on with the timer running, just
watch the time counter on the machine and keep track of when
you get on it to get the designated period. It may require a
little mental math! You can also use your own stopwatch or
timer on your watch to keep track (this is easier). Start the
timer when you start the cardio.

Many machines also have a feature that runs through a series
of time periods. I've found on the StairMaster, if you set
the length of the session to 20 minutes, this results in a
40 second time period making it perfect for judging your
cardio periods.


Step 4 - Do a set of weights.

Go as quickly as you can to your first exercise. Do a set of
the first exercise on your program for the day. Do this with
no rest, going from the cardio immediately to the weights.
Do all your reps until you start to approach muscular failure.

While this is definitely still intense weight training, don't
push yourself to muscular failure as you would in your regular
training. Due to the high training volume we'll be doing in
this program, pushing to failure on every set will compromise
muscle recovery.

Also, be very sure to use proper form and tempo when lifting
the weights. Don't rush your weight sets - perform them with
the same form and speed as you would if you were doing a regular
set in your training. Fast, light or sloppy weight sets are
NOT what we're looking for here.


Step 5 - Go right back to the cardio.

Get back to the cardio and do another 40 seconds of
moderate-intensity cardio.


Step 6 - Repeat the cycle for the duration of the workout.

You will be going back and forth continuously between cardio
and your weight training exercises, using the cardio as the
rest period between your weight sets. What this means is
that over the course of your workout, you'll be burning
calories via cardio and weights AND you'll be working your
muscles with intense, heavy weight training as well. It's
tough training but very effective!


Notes:

- As you improve your cardio ability, you can choose to
increase the intensity of your cardio training between
sets. You may wish to start at a lower level and gradually
increase the resistance over the course of the workout or
start at a higher level and keep it there. It is perfectly
acceptable to keep it at a steady, moderate level, however.

- This Fat-Loss Circuit technique can be used with nearly
any form of cardio exercise as long as it is convenient to
go back and forth with the weights. The real key here is
to maintain activity for the entire workout.

- Keep your workouts to no more than 45 minutes at the very
most when doing this type of training. Any more than that
and you will be breaking yourself down too much. It's an
extremely demanding form of training as you'll be working
every major energy system in your body. You will also find
it will crank your metabolism up pretty seriously!


For a sample workout to follow, taken directly from my
"Metabolic Surge - Rapid Fat Loss" ebook, please click on the
following link:

Fat-Loss Circuit Training

You will be able to print this workout and take it to the gym
with you to try out.


Want to learn more about the "Metabolic Surge - Rapid Fat Loss" program?
Click on the following link right now!

Fat-Loss Circuit Training

Your new body is waiting for you!

------------------

Nick Nilsson is Vice-President of the online personal training
company BetterU, Inc. He has a degree in Physical Education
and Psychology and has been inventing new training techniques
for more than 15 years. Nick is the author of a number of
bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss,"
"The Best Exercises You've Never Heard Of," "Gluteus to the
Maximus - Build a Bigger Butt NOW!" and "Specialization Training,"

Protein Blueberry Oatmeal

Dave the muscle cook gave me another recipe and also permission to share it with you.

This stuff is great - try it - Protein Blueberry Oatmeal

Makes 1 Serving

Ingredients

- 3/4 cup oatmeal
- 8 Egg Whites
- 1/2 scoop (15g) of Chocolate Protein Powder
- 2 teaspoons of Pure Cocoa Powder
- 1 teaspoon of Splenda
- 1 tbsp of Flax Oil
- 1 cup of frozen Blueberries
- 1/4 cup of water


Directions

1. In a big bowl, mix All the ingredients (except for the frozen blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to the other) - stir the mix 2 minutes after cooking has started (so the mix doesn't stick or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy :)


Nutritional Facts


(Per Serving)

Calories: 580
Protein: 52g
Carbohydrates: 57g
Fat: 16g
If I get more recipes from Dave I'll email them off to you.

Eat Up!

- Brian

PS, If you like this stuff check out Dave Ruel's Cookbook because it features over 200 "Anabolicious" step-by-step, easy to make recipes, so you will never be bored with your diet again.You will become a chef in no time, and will keep your family and friends healthy along the way.

Dave shows you how to cook tasty meals for your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it's more than just a cookbook, "Anabolic Cooking" is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies...

Make sure to go grab your copy at: Anabolic Cooking
















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Pulling back the curtain to give you a sneak peek

Got a treat for you here today...it's an inside look at Nick Nilsson's "Metabolic Surge - Rapid Fat Loss" program. Nick is pulling back the curtain to show you exactly what his program is all about and how it works so you can see if this something that might work for you.



Honestly, the results people have gotten with this program have been nothing short of astonishing...this day-by-day rundown will give you the inside scoop - heck, even if you don't buy the program, you'll learn a LOT about fat loss training and eating so definitely check it out.

Read about it here and keep training hard,

- Brian

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Metabolic Surge - Rapid Fat Loss

--------------

Metabolic Surge - Day by Day Rundown
By Nick Nilsson

The program consists of 3 primary phases that lasts a total of 12 days. You then repeat this cycle 3 times for a grand total of 36 days. Then you have a 10 day recovery period where you'll take things easier and regain strength and give your body a bit of a break.

Let's get started:


The Nuts and Bolts of Phase 1:

Phase 1 is based on low-carb eating. Your body will be switching over to serious fat burning in the first day-and-a-half to two days. The training is Fat Loss Circuit Training (which I mentioned preiviously) and it will hasten the departure of carbs and water due to its demanding nature. It burns a lot of calories and will help get rid of carbs from your system FAST.

Being in a low-carb state is much more efficient for fat loss, though you don't want to stay in it too long (about 5 to 7 days is the most I recommend).

The third day is a complete rest day to help you recover from the first two days. You'll need the rest for the next two days (trust me).

On the fourth day, it's Lactic Acid Training. This type of training is designed to dramatically ramp up lactic acid production in your muscles and keep it there while training that specific bodypart. Why is this good? Well, the reduced pH in your body (more acidic) is an emergency situation and your body secretes G H in response (the full name of which I can't write here or this email will get filtered!). This hormone is not released as much when insulin is present in the blood, therefore we do this training on the 4th and 5th day of the low-carb eating, to be sure you have NO insulin floating around.

This maximizes the hormonal effect of the training. Lactic Acid Training also is not very damaging to the muscles - you start with one high-rep set (30+ reps), rest 20 seconds, then go again and try and hit as many reps as you can. Keep going for the prescribed number of sets.

This is followed by High-Intensity Intervals. The intervals are done on this day so as not to coincide with the thigh training of the next day. Lactic Acid Training for the thighs and interval training don't work as well when done on the same day because most cardio training uses the legs to a large degree. The legs will be too fatigued to push really hard on interval training.

You will be following a very basic supplementation program of multivitamins and protein powder during this phase. You can also include glutamine after workouts. Take NO creatine during this phase so that you save it for the transition to Phase 3 where you'll get the most bang for your buck with it.


The Nuts and Bolts of Phase 2:

Phase 2 uses 2 days of single-nutrient eating to shock your body.

The first day focuses entirely on protein. Since you've been eating low carb and teaching your body to preferentially burn fat for energy, by suddenly depriving it of a fat intake as well, it's forced to seek out the most convenient fat source: bodyfat.

The interval training done on this day will encourage your body to use plenty of bodyfat for energy. It's not going to be easy, working on only protein like this but it's VERY effective. We only do this for one day.

The second day is designed to create a desperate need for protein in your body by starving yourself of it for a day. When you go to Phase 3 and eat plenty of protein, your body will aggressively store protein in the form of muscle.

Since you will be staying away from protein, don't take any glutamine on this day. Glutamine is an amino acid, which is a component of protein. You will be getting plenty of it as you go into Phase 3.

We will not be doing any training on this day as we are looking to only deplete the body of free-circulating protein, not to excessively break down muscle tissue. Just that depletion will create the desperate need in your body for protein, similar to what your body experiences on a carb depletion from low-carb eating and reloading.

An all-fruit day is also very cleansing to the body, which is a perfect switch from a high-protein, high-meat product diet. Eat as much fruit as you want. Your body will just be busy absorbing the carbohydrates from the fruit. Be sure to drink plenty of water as well. This fruit day also tends to flush out much of the excess water from your body.


The Nuts and Bolts of Phase 3:

The first few days of Phase 3 are all about building muscle (what better way to reduce your % bodyfat by increasing your % muscle mass!). When you come directly off a low-carb diet, your body is desperate for carbs and very sensitive to them. Your body will absorb them (as well as other nutrients) very rapidly.

This is also where the zero-protein day comes into play. You have also created a desperate need for protein in your body with it.

By combining these two desperate needs and then feeding them, your body is capable of tremendously fast progress. This is when you will be performing "Muscle Rounds" - one of the most effective muscle-building training techniques I've ever come across.

During these first few days, you will loading up on nutrients such as protein, glutamine and creatine to maximize the effects of the previous two phases.

You will also be keeping your fat intake extremely low to maximize fat burning during this time.

The third day of the phase is a day off weights but has you doing high intensity interval training for your cardio. Doing this type of training on it's own day means you can really put a lot of effort into it.

The fourth day is geared towards higher-volume, higher-rep training using Supersets. This type of training is excellent for forcing a lot of nutrient-laden blood into the muscles. The Supersets will also create plenty of lactic acid, which is excellent for boosting Growth Hormone levels in the body. You will also be doing interval training on this day again.

The final day of this Phase is a complete day off. Your body will need a little rest before you go back into the low-carb diet and training of Phase 1 again. You may be tempted to do a little more work - resist this as your body will need the rest!

On this day, you get a planned "cheat" meal...by planning it into your program, you get the mental benefits of breaking the strictness and your metabolism gets a nice shot. This planned cheating is a VERY powerful concept, as is the whole nutrient-rotation found in the Surge program itself.


Then Repeat Two More Times...

This 12 day cycle makes for one round of the program. In the NEXT 2 rounds, you're going to be increasing the number of sets you do, gradually building up the training volume, which forces your body to work harder to keep up. This is a natural metabolism-increaser and it's PLANNED right into the program.

Think of how the engine of a car reacts as you hit the gas to climb a hill...as the hill gets steeper, you have to almost floor it just to keep moving. But when you keep it floored and come up and over the top and down the other side, you pick up speed FAST.

This is the core concept of the Surge training program - you ramp things up then back off and let your metabolism ROAR.


Strength/Recovery Phase:

The Strength/Recovery Phase is not for fat loss but to allow the body some time to recuperate from the extreme training volume you've been placing on it. It is the overcompensation phase after ramping up to overtraining on the first 3 Phases, i.e. the car coming over the top of the hill and coming down.

The focus here is on building or re-building strength. You will dramatically reduce your training volume and frequency for a short period and target your training to strength training (lower reps and longer rest periods).

This sudden reduction in volume and frequency, while your body is still cranking and trying to recover from the high volume, will result in another jump in results. If you lost any strength during the first 36 days of training, you will get it all back here (and probably more!)


The Sum of All Parts:

As you can see, the training and nutrition of each Phase builds onto the next one, making the whole greater than the sum of all parts. This synergistic effect of the various nutrient and training regimes will allow you to effectively build muscle and strength even while training to lose fat!

From Phase to Phase, training volume will increase in order to push your body a little further and a little harder. Building up to this higher volume slowly will allow you take advantage of the body's reaction to temporary overtraining, keeping your results moving quickly. You will NEVER hit a plateau with this program.

Your body has no choice but to adapt - it's built into the training program and it's built into the eating program with the rotation between low-carb, low-fat and single-nutrient eating.

Follow this link: Metabolic Surge - Rapid Fat Loss











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Best Tasting Protein Bar

I just received this recipe via e-mail from my good friend and super fitness cook: Dave Ruel. (The author of the Anabolic Cooking Cookbook.)

Just like Dave, I used to be addicted to protein bars, eating 2-3 bars a day thinking they were good for me just because they were called "Protein Bars"...

But, the problem was that commercial Protein Bars are more than often LOADED with sugar, and cost on average $5 a bar...

but thanks to Dave, the perfect homemade protein bar exists!! One that has all the good stuff and none of the bad.

And, in addition from being healthy, they are super cheap to make: less than 50 cents per bar!!!

Hope you enjoy these bars! :)

Here's the recipe:

Makes 5 Bars

Ingredients:

- 6-8 scoops chocolate protein powder
- 1 cup oatmeal
- 1/3 cup natural peanut butter
- 3 tbsp honey
- 1/2 cup 1% milk
- 3 tbsp crushed peanuts

Directions

1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30 mins

Nutritional Facts
(Per Serving - 1 Bar)


Calories: 452
Protein: 50g
Carbohydrates: 36g
Fat: 12g

Have a Great Day,

Brian

PS: Dave Ruel's Cookbook features many protein bar recipes and over 200 "Anabolicious" step-by-step, easy to make recipes, so you will never be bored with your diet again.You will become a chef in no time, and will keep your family and friends healthy along the way.

It's by far the best cookbook I've seen so far, that will help you reach your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it's more than just a cookbook, "Anabolic Cooking" is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies...

Make sure to go grab your copy at: Anabolic Cooking










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Banana Bread Protein Shake!

I am having a great day and I wanted to share with you the awesome and tasty treat responsible for my good mood! :)

This morning, I made myself a delicious Banana Bread Shake!

I took this recipe from my good friend Dave Ruel's Anabolic Cooking Cookbook:

Check it out ==> Anabolic Cooking

The cool thing about this recipe is that you can make it at different times during the day:


- For Breakfast
- Pre-Workout, about an hour before you hit the gym
- Post-workout

Try it, I'm about 110% sure you'll like it!

Talk to you soon ,

Brian

PS: Dave Ruel's Cookbook features over 200 "Anabolicious" step-by-step, easy to make recipes, so you will never be bored with your diet again.You will become a chef in no time, and will keep your family and friends healthy along the way.

Dave shows you how to cook tasty meals for your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it's more than just a cookbook, "Anabolic Cooking" is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies...



Make sure to go grab your copy at:

Anabolic Cooking








=

Homemade Protein Bar Recipe

I just received this recipe via e-mail from my good friend and super fitness cook: Dave Ruel. (The author of the Anabolic Cooking Cookbook.)

Just like Dave, I used to be addicted to protein bars, eating 2-3 bars a day thinking they were good for me just because they were called "Protein Bars"...

But, the problem was that commercial Protein Bars are more than often LOADED with sugar, and cost on average $5 a bar...

but thanks to Dave, the perfect homemade protein bar exists!! One that has all the good stuff and none of the bad.

And, in addition from being healthy, they are super cheap to make: less than 50 cents per bar!!!

Hope you enjoy these bars!

Here's the recipe:

Makes 5 Bars

Ingredients:

- 6-8 scoops chocolate protein powder
- 1 cup oatmeal
- 1/3 cup natural peanut butter
- 3 tbsp honey
- 1/2 cup 1% milk
- 3 tbsp crushed peanuts

Directions

1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30 mins

Nutritional Facts
(Per Serving - 1 Bar)


Calories: 452
Protein: 50g
Carbohydrates: 36g
Fat: 12g

Have a Great Day,

Brian

PS: Dave Ruel's Cookbook features many protein bar recipes and over 200 "Anabolicious" step-by-step, easy to make recipes, so you will never be bored with your diet again.You will become a chef in no time, and will keep your family and friends healthy along the way.

It's by far the best cookbook I've seen so far, that will help you reach your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it's more than just a cookbook Ommar, "Anabolic Cooking" is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies...

Make sure to go grab your copy at: Anabolic Cooking

















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