Delicious Protein Ice Cream Recipe (details inside)

My partners over at Prograde Nutrition have done it again. I seriously CANNOT believe they are doing this but....well, they are.

This week to celebrate President's Day you can save $15 off their amazing Prograde Protein. Yeah, crazy I know.







And if that wasn't enough, their Director of R & D, Jayson Hunter, just whipped up this delicious and nutritious Protein based Peanut Butter Ice Cream recipe for you.

Now, I haven't tried the recipe yet, but it looks outrageously good. And it looks super easy to make. I can't wait to try it!

Ok, so all the details are on this page right here: Prograde Nutrition

Yes, both the $15 savings AND the delicious Protein Ice Cream recipe are right on the easy-to-click link above.

Yours in health,

Brian






PS - I almost forgot, Jayson has even more recipes he is going to share with us this week, so stay tuned. Prograde Nutrition

A Special Valentine's Day Reminder

Well, the weekend is just about here - and so is Valentine's Day. Hopefully, your significant other is going to get you some nice flowers or a card and NOT a big ole box of chocolates.

I don't think you'll have a problem overeating either of the first two!

Ok, so bad jokes aside, just because it's a holiday filled with love and romance doesn't mean you necessarily get to go crazy. Well, not with your nutrition plan, anyway ;-)

If you get some Valentine's day chocolates...or you go out to a nice dinner and that dessert cart rolls around with your favorites...just remember your GOALS. You do have goals, right?

Anyway, I hope you have a great weekend, but before I let you go I had to remind you that TODAY is the last day of Prograde Nutrition's 14% off Prograde Lean sale. Yes, Lean is their amazing chocolate meal replacement shake.

And I've partnered with Prograde for a reason: their products kick butt!

All the details, including the coupon code to use at checkout, are right here: Prograde Nutrition

Happy Valentine's Day!

Yours in health,

Brian

PS - Again, this special ends TONIGHT at 11:59pm EST, so get your orders in NOW before you forget Prograde Nutrition

Muscle Explosion Question & Answer

From:
Brian Cannone
FitnessAtlantic.com


Quick heads up about that Muscle Explosion program...

Muscle Explosion

Nick has put together a
Q&A list to help answer all your questions so you have NO DOUBT
if his program is a fit for you.

I'll let Nick answer the questions from here:

---

1. Is this program okay for beginners or is it more appropriate
for intermediate to advanced trainers?

Honestly, it is DEFINITELY more appropriate for intermediate to
advanced trainers. Many of the techniques in the program call for
very specific and very challenging training techniques that the body
of a beginning trainer simply is not prepared for.

I would say it would be best to have at least 6 months to a year of
solid training experience behind you before working with this
program.

I won't lie to you...it is a TOUGH program but if you're willing
to work at it, the results will AMAZE you. And the harder you work
at it and the more guts you put into it, the better your results
will be!

---

2. I'm an advanced trainer but I've hit a plateau in muscle growth.
Will this program help me get past it?

ABSOLUTELY. In fact, when I originally designed this program, that
was my primary goal!...to help more experienced trainers BLAST PAST
muscle-growth plateaus using highly-targeted combinations of training
and nutrition.

And as an advanced trainer, you will actually have an advantage
with this program...based on my own experience with it, I was
actually getting FASTER RESULTS WHILE USING IT (after training for
17 years) compared to the results I got (with other programs) when
I was a complete beginner and first started training!

Normally, it's a case of diminishing returns as you become more
advanced...gains are "supposed to" come slower, not FASTER. Let
me tell you...that ain't what happens with THIS program!

---

3. Is this program only for hardgainers? I'm not a hardgainer
but I want to add some SERIOUS mass and strength.

Not at all. Hardgainers will definitely get a LOT out of this
program but it will work EXTREMELY well for people who are already
well-muscled and want to take things to the next level of mass and
strength.

---

4. I'm 16 years old. Is this program okay for me?

To be frank, I would actually recommend AGAINST using this program
until you're at least 17 or 18 (or until you've stopped growing).
This program is VERY challenging to the connective tissue of the
body and connective tissue is more vulnerable when you're still in
your teenage growth years.

When you're ready, this program will help you build a POWERFUL base
and set the stage for YEARS of productive muscle and strength-
building.

---

5. I'm 65 years old. Am I too old to do this program? Can I
still build significant mass and strength?

The ONLY hesitation I would have with recommending this program to
you would not be based specifically on your age but on current
conditioning. If you're training around injuries and your joints
aren't what they used to be, you could certainly still do the
program - you would just need to be very aware of how your body
responds to and recovers from the training.

Bottom line...as we get older, recovery is slower. By adjusting
the program as you need to (e.g. adding in additional rest days),
you could perform this program just fine.

AND you can DEFINITELY still build significant muscle mass and
strength. Granted, it may be less than when you were younger due
to a variety of factors, but the potential is very much still there.

---

6. Do I need specific equipment to perform this program? I train
at home and only have basic stuff available.

That's one of the nice things about this program. You DON'T need
access to a giant gym full of equipment. What you DO need is
basic weight equipment like dumbells, barbells, a bench and (ideally)
a power rack. You can certainly get away with not having a rack,
but it WILL be easier to do some of the training WITH a rack.

Let me tell you, I have a nice selection of equipment in my home
gym but when I do the program, I stick to heavy, basic exercises
with simple equipment. It's HOW you do the exercises and put it
all together (and the guts that you put into your training) that
gets you the results.

If you've got basic equipment and the will to push yourself, you
will get GREAT results with this program.

---

7. Do I need to use supplements on this program?

Supplements are NOT necessary for this program to work. If you can
get all the nutrients you need out of your food, go for it! This
program is NOT based on which supplements you take...it's based on
targeted training and nutritional techniques.

That being said, I DO recommend some basic supplementation to get
the most out of this program. Nothing fancy...just straightforward,
proven stuff like multivitamins, protein, creatine, glutamine and
joint support supplements....basically, things that are going to
SUPPORT your training and nutrition.

---

8. What happens if I get the program and read through it but find
it's not something I feel I can do? Can I return the program?

DEFINITELY. I want to take ALL the risk out it for you. If you
get it and read through it and find it's not for you. No problem.
You'll get back every penny - no hard feelings, no questions asked.

---

So that's the scoop on the "Muscle Explosion" program! You can
also read the full rundown on the program by clicking here:

Muscle Explosion

If you have any other questions about the program before you get
it, feel free to drop Nick an email at betteru@fitstep.com!

Thanks!

Brian
FitnessAtlantic.com

P.S. the "Muscle Explosion" program is revolutionary in it
approach...it uses targeted nutritional and training techniques
to MAXIMIZE the muscle-building potential of your physiology!

Nick has combined THE most powerful muscle-building techniques that he
knows to not only work WITH each other but to actually INTEGRATE
and AMPLIFY the effects of each other.

Each phase builds on the previous phase to set up MASSIVE gains
in strength and muscle mass.

If you need a COMPLETELY NEW approach to your training,
DEFINITELY check this program out NOW while he's still got this
CRAZY price on...

Muscle Explosion

Secrets for losing stubborn stomach fat

I receive hundreds of fitness questions every day from people all over the world, but by far one of the most common themes in these questions revolve around the struggles that most people are having with losing that flabby stomach fat that doesn't seem to want to go away no matter what they try.

Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary of TruthAboutAbs.com. Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.

Some of Mike's strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.

The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these "quick-fix" scams and gimmicks that are all over the infomercials and the internet these days.

Several of the mistakes that Mike see's every day where people are going wrong in their fat loss attempts are:

1. Most people are wasting too much of their time doing hundreds of reps of ineffective crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat.
Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for getting a lean, chiseled body.

Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT "abs-specific" exercises. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and fat loss results possible, changing the shape of your entire body.

2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio routines.

Mike has researched this topic extensively, including an entire course he's taken comparing different modalities of cardiovascular exercise. After all of this research, we've come to the conclusion that the majority of people out there are not doing the right types of cardio exercise. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!

The strategies that Mike reveals in his program go beyond "interval cardio" too.

3. Most people are failing miserably with fad diets.

Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!

Go to Mike's Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they've ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you've always wanted. Here's the site:

http://truthaboutabs.com

Don't forget to visit Mike's site today, as he's giving away some great free bonus reports and other tools that might not be available much longer.

To being lean, strong, and healthy for life,

Brian Cannone

Muscle Explosion

From:

Brian Cannone

FitnessAtlantic.com


Let me tell you, the response to Nick Nilsson's new "Muscle
Explosion" program has surprised even me! Apparently, there is
a real HUNGER for a new approach to muscle and strength-building!

This book takes proven training methods and applies them in a
VERY unique fashion...all designed to CHANGE your physiology
to better support growth and strength!

Let me put it this way...using this program is like building a
house WITH blueprints instead of just randomly throwing up walls
and beams! Because when you have a blueprint that takes you
through every step of the process, you KNOW you will succeed.

And success means bigger muscles for you...FAST.

I'm going to keep this update short and sweet - if you haven't
had a chance to check out the book yet, definitely do that
right now!

Muscle Explosion

But I also wanted to let you know that Nick is also offering
a complimentary SAMPLE of the book, too!

That way, you can check out some of the information inside and
see if this program is a good fit for you.

In the sample course, here are some of the things you'll learn...

- one of THE most effective strength and muscle-building
techniques I've EVER discovered. It is just CRAZY how well
(and how FAST!) it works.

- how eating NO protein can actually FORCE your body to PILE on
the muscle mass

- an amazing new bicep exercise that will simply TRASH your arms and
set the stage for HUGE growth


This is good stuff that you take to the gym with you and actually
try out. That way, you KNOW it'll work when you use it in the
full program!

Here's the link to go sign up for your sample:

Muscle Explosion Sample


Check it out now!

If you're interested at all in building more muscle, you're going
LOVE the very first day of the course. It's a phenomenal muscle-
building technique that works almost like MAGIC completely on
it's own even outside of any program...

But, of course, it works that much BETTER when you use it within
the full "Muscle Explosion" program that sets it up like a
volleyball so you can SPIKE it HARD and get maximum results
from it!

Here's that sign-up link again:

Muscle Explosion Sample

Enjoy the course!

Brian
FitnessAtlantic.com

P.S. In this course, you're going to get some VERY unconventional
training, nutrition and exercise information. Quite frankly, it
will challenge some of the most set-in-stone training foundations
you know!

When you learn how to do HEAVY weight with VERY LITTLE rest in
between sets and make HUGE increases in strength, keep an open
mind and give it a try.

When you learn how not eating ANY protein can set up a DESPARATE
NEED in your body to build muscle, take a few minutes to mull it
over and the let the logic play out.

Because when you DO put it all together in the full program where
one part builds onto the next part and AMPLIFIES it's effects...
let's just say the results will ASTONISH you.

Muscle Explosion Sample

1 Mega Tip To Fight the Abdominal Phat

There's a reason I'm always telling you to eat small, nutritious meals frequently.

And there's a reason why I harp on starting that trend each day with a solid breakfast.

No, I'm not talking about hitting a fast food joint for a Bacon, Egg and Cheese biscuit packed with a zillion calories.

Look, I know many of you just can't stand eating breakfast. And I know many of you just don't have time. But I've just gotta get it into your head - and so do you.

If you want to blast away that abdominal flab you MUST eat breakfast.

Now, please don't take that to mean I want you to just grab a bagel with cream cheese. Or a doughnut...or a pop tart....or a danish.

I want you - and trust me, you do too - to get some solid nutrition. Especially some protein.

Perhaps you can imagine this:

You wake up with a smile on your face. You've been exercising regularly and it really has picked up your metabolism, so you're hungry in the morning. (Which is a GOOD thing.)

You enter the kitchen a little bit groggy, but very much looking forward to what's about to happen next.

You take out your canister of Prograde Lean and within moments you're drinking a delicious chocolate shake. One that fuels your body and sets the tone for your metabolism all day long with 35 grams of protein.

MMMMM...it's good. And you love the fact it also provides 8 grams of fiber so it keeps you feeling full until your next small, nutritious meal.

"Life is good", you think to yourself.

Just imagine: Breakfast made easy AND delicious.

Lucky for you my partners over at Prograde Nutrition are celebrating Valentine's Day early this year and have put their out-of-this-world delicious chocolate Prograde Lean Meal Replacement shake on sale this week at 14% off!

All the details, including the coupon code to use at checkout, are right here: Prograde Nutrition

Happy Valentine's Day!

Yours in health,

Brian

PS - Again, this special ends THIS Friday at 11:59pm EST, so get your orders in NOW before you forget Prograde Nutrition

Compound Exercise Overload - One of THE Most Stunningly Powerful Single Workouts You Will EVER DO

Compound Exercise Overload - One of THE Most Stunningly Powerful Single Workouts You Will EVER DO

By Nick Nilsson

With this extraordinary training technique, you will, in one
single workout, achieve strength gains in a single exercise
that would normally take weeks or even MONTHS with
"normal" training. NO EXAGGERATION.


Right now, I'm going to unveil to you one of THE single most powerful training techniques that I've EVER discovered for making rapid gains in strength in a single exercise. It's elegant in its simplicity, brutal in its execution but quite literally ASTONISHING in its effectiveness.

If you're interested in reading more about the full program, go to: Muscle Explosion! 28 Days to Maximum Mass

I'll tell you right now, this will blow the doors off any preconceived notions you might have about training volume and how the body can respond and adapt to it.

Now, the very first time I came up with this technique, I used it to do dumbell shoulder presses. It was a Friday afternoon workout, and I did a set of presses with a pair of 60 lb dumbells. I was able to do 8 reps with them.

But on Monday, only a few days later, I pressed 80 LB DUMBELLS for 11 REPS - same exercise, and using strict form. That was a 25% increase in strength in only a matter of 4 days!

So what happened in that one single workout that gave me such a HUGE increase in strength in only a matter of days?

I'm going to tell you...

I call it "Compound Exercise Overload." And let me tell you, if you've hit a plateau in ANY exercise, this technique will shatter it like a brick through a window!

Basically, you're going to take a single compound exercise (a.k.a. multi-joint exercise like bench press, squats, deadlifts, barbell rows, shoulder presses, close grip presses, etc.) and do ONLY that single exercise for 45 MINUTES straight.

And that's not even the brutal part...

The brutal part is...you are only allowed 20 seconds of rest between sets!

And, here's the other brutal part...you're going to end up doing between 80 to 100 sets with NEAR-MAXIMAL WEIGHTS (relatively speaking - I'll explain below) of that single exercise for the ENTIRE WORKOUT.

This is one of the toughest workouts you can do (when you do it right) but you WILL be rewarded with results.

Compound Exercise Overload works to increase strength in several ways:

1. It focuses your nervous system on a single specific exercise, i.e. "greasing the groove" at a specific rep range. No competing training stimulii here, just very specific focus - it's one of the reasons Olympic lifters only use a few lifts in their training. It's also one of the reasons they can lift such extraordinary amounts of weight!

2. It allows you to have a LOT of practice lifting heavy weight - this helps you to perfect your form and become more efficient with your lifting technique.

3. The high volume of training (those 80 to 100 sets you're going to do) creates an emergency situation in your body which forces rapid adaptation by your body (both in muscle and connective tissue).

4. The high volume also forces a tremendous amount of blood into the target muscle group, which helps drive nutrients into those target muscles, which helps them recover and grow!

Combine these four factors and you've got one POWERFUL workout.

HOW TO DO IT:

This technique is best done at a time when your gym is not very crowded. You're basically going to be hogging a single exercise area for the entire 45-minute workout.

First, select a compound exercise to work with. We'll use the bench press as an example here. In actuality, you can use this technique with almost any exercise, whether it be compound or isolation (single joint). I refer to this as Compound Exercise Overload because it's most effective when done using a compound exercise like presses, rows, deadlifts, squats, etc. Isolation exercises can be used, but the effects won't be quite the same.

So get your exercise set up. If you're doing bench press, I HIGHLY recommend doing it in the power rack with the rails set up. That will allow you to use maximum weights without having to worry about being crushed or having to use a spotter the whole time. If you don't have a rack to use, the other option is to do dumbell presses. With dumbell presses, if you can't complete a rep, you can always just set the dumbells down.

Do a warm-up before getting started - whatever you prefer to do for a warm-up is fine. I like to do some general movements (like push-ups or a few pull-ups or a couple of minutes of walking on the treadmill) then a few light sets of the specific exercise I'm going to be working - nothing that will tax the body for what's to come.

With this technique, I encourage you to use a stopwatch, regular watch or other form of timer. If your gym has a clock with an easily readable "second" hand, that will be fine, too. Otherwise, you're going to have to count your 20 seconds of rest in your head, which is not as accurate (plus that 20 seconds will tend to turn into a LOT longer as you go through the workout and it's critical to keep it constant).

You're going to start with a weight you could normally do for about 6 reps or so. Start your timer or note the time on the clock because you're going to be doing this exercise for 45 minutes straight!

Lay down and perform ONLY 3 REPS with that weight, even though you CAN do six. DO NOT go anywhere near failure on this first set.

Now re-rack the weight and rest 20 seconds. Lay back down and do 3 more reps. Rest 20 seconds. You are going to repeat these 3 rep sets with those 20 seconds of rest until you are unable to get 3 reps with that weight anymore. This could take anywhere from 2 to 10 minutes, depending on the exercise and the amount of weight you're using.

The set where you only get 2 reps, Stop and remove 5 lbs each side of the bar (If you started with 225, you now have 215). Start again doing 3 reps sets and continue with 20 seconds rest period. Drop the weight by 10 lbs whenever you can't complete 3 reps during a set.

Be sure to stick with 3 reps on each set - no more, no less. Your body hits a rep-range groove and will acclimate to it very quickly. It keeps your nervous system efficient.

On the final set (after 44 minutes are up) rest for a FULL MINUTE (aren't I generous :) then lay back down crank out as many reps as you can with the same weight you just ended with. You'll find that can probably get 6 to 8 reps on that set, just because of the increased rest period. [Note that the total of 45 minutes of the exercise includes the 44 minute of 3 rep sets AND the final set.]

This training uses neuromuscular specificity to allow you to teach your body the absolute most efficient way to perform a single exercise. Your body will learn to fire the exact sequence of muscle fibers it needs to do the exercise most efficiently, making fast strength gains possible.

And, don't use different variations of the same exercise (e.g. don't start with incline bench then go to flat bench). It's important to use the EXACT SAME exercise the whole 45 minutes for maximum adaptive response.

Do your best with the 20 second rest, too. This rest period will naturally increase during the times when you're making weight changes but even then, try to keep it as close as possible. Just do your best to stick with the 20 seconds.

When doing this technique with a barbell exercise, I like to load the bar with small plates as I load it for my starting weight. For example, if you're starting with 225 lbs on the bench press, don't just throw two 45 lb plates on either side. You'll be pulling a pair of those 45's off pretty quick! Instead, put one 45 lb plate on either side, then a 25 lb plate, then a 10 lb plate then two 5 lb plates. It's the same weight but when you can no longer hit 225 lbs for 3 reps, all you need to do is pull a small 5 lb plate off either side. This is much easier than pulling 45's off either side then loading 35's and a 5 back on.

Be sure to keep track of your starting weight and ending weight so you know what your numbers are and can improve on them the next time you do this technique. And be ABSOLUTELY SURE you take a full 2 days off training after you get done with this one. To maximize the adaptive response, those 2 days off are CRITICAL!

If you're going to try this technique with a training partner, it helps if they're the same strength level as you are (especially if you're doing barbell work). If you're doing dumbells, it's not as critical as you can just grab different sets of dumbells.

With a partner, you're basically going to be going back and forth with no real break. Twenty seconds is not a lot of time. If you're working with a barbell exercise and you need to switch weights, the moment you finish your set, you need to both start switching weights before your partner starts. When he/she finishes, you need to jump back and switch again.

It can be done (I've done it a few times training with another person) but it does make it harder to execute, depending on the exercise.


Conclusion:

If you're looking for a FAST way to get past a plateau and build your strength, I don't think there's anything better. It won't be easy but the results are well worth it!

If you're interested in reading more about the full program, go to: Muscle Explosion! 28 Days to Maximum Mass


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

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 17 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 "The Best Abdominal Exercises You've Never Heard Of" all available at ).