24 Exercises To Build An Upper Body Like A Cover Model

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 13-02-2013-05-2008


Whether your goal is a wide V-shape or a cover model chest, these moves are the simplest and most efficient for building the upper body you really want.

1. Overhand Pull-Up

You don’t need complex moves to get big results.  The pull-up is the daddy for building you upper body.  It works your lats, abs, delts, traps and forearms.  It also stimulates growth hormone to maximise your gains.  Perform using a wide, overhand grip.

2. Single-Arm Kettlebell Snatch

Performing a compound move at speed with high resistance will hit large numbers of muscle fibres, so burn calories while building bulk.  The Single-Arm Kettlebell Snatch is the perfect example of this.  The benefit of the single-arm version comes from the asymmetric demands it puts on your body, requiring all your core stabilising muscles to fire.  Bring the kettlebell to your shoulder, flip it back and press it up.  Perform as quickly as possible while maintaining good form.

3. Lean-Away Lateral Raise

The body position that’s created by leaning away in this exercise allows for a greater range of motion through the shoulder.  This results in enhanced development of the deltoid muscle.  Simply hold onto a machine or door frame lean out as far as possible, lifting your inside leg of the ground, and raise a dumbbell with your free hand.  The motion should be smooth, controlled and slow.  Pause at the top, lower and repeat.  Just don’t let go.

4. Cable Lateral Raise

This Schwarzenegger-approved move works your shoulders and lats simultaneously, encouraging a faster rate of muscle growth.  Hold a cable set at its lowest position and smoothly draw it up and across your body.  Keep tension in your abs to control the motion.  Now return slowly, maintaining tension on the cable.

5. Dumbbell Prone Row

This is the move that most fully engages your traps, shoulders and all the muscles that attached to your shoulder blades.  By lying face down on a bench, your torso remains still, this removes your ability to cheat as you tire.  Hold the dumbbells vertically and row them up to your chest. Return and repeat.

6. Bent-Over Dumbbell Row

Bend at the hips and row the dumbbells to your lower torso.  The instability of using dumbbells forces you to use more of your abs and lower back muscles to control the motion.

7. Bent-Over Barbell Row

The Bent-Over Row is second only to the pull-Up for back building.  It will give you thick lats and improve your grip, biceps and lower back strength.  A barbell allows you to lift maximum weight.

8. Canoe Row

With straight arms, pull the bar down and to one side as if padding in a canoe. It’s similar to the Straight-Arm Pull Down (Number 9 below), but it uses more fast-twitching fibres, for explosive strength.

9. Straight-Arm Pull Down

The pull-down is an essential move if you’re working towards that coveted V-shape.  Isolating the lats, it works a huge number of fibres in the teres major – which makes up the bulk of your back.  Pull down the cable fast, and return slowly.

10. Push Press

This gym staple recruits maximum muscle fibres for fast gains.  Hold the bar across your chest, bend your knees then explosively straighten and press the bar.  Return and repeat.

11. Dumbbell Ahrens Press

By pressing up and out you create more tension on the deltoid’s lateral head (running across the front of your shoulder).  This leads to faster muscle growth and works more fibres than a conventional shoulder press.

12. Dumbbell Cuban Press

This hits the delts and works the rotator cuffs in your shoulder to build support muscles, joint stability, size and strength.  Row the dumbbells to your chest, then rotate at the shoulders to bring them beside your head.  Now press.

13. Seated Barbell Military Press

Taking your legs out of the equation lets you concentrate fully on your back and shoulders.  Plus, parking your backside on a bench enables a more explosive movement of the barbell when you press upwards.

14. Barbell Squat And Press

Similar to the Push Press (Number 10 above), squatting allows for extra force and speed, increasing the response from your nervous system and boosting muscle growth.  Dip into a squat, then explode upwards and straight into a press.

15. Bench Press

Mastering the basic bench Press technique is your key to unlocking the most effective chest moves.  Lie with your back on a bench and with a shoulder-width grip lift the bar until your arms lock out.  Now lower and explode it back up to fire your fast-twitch fibres.

16. Incline Barbell Bench Press

This is a common variation of the Bench Press (Number 15 above). You’ll target the often neglected upper portion of your pecs and your upper deltoids are put under stress, too.  Set the bench to an incline and press the barbell vertically, then lower and repeat.

17. Barbell Bench Press With Chains

By simply adding chains or resistance bands, you can multiply your body’s neural activity which stimulates your muscles to develop faster.  The load is lighter at the bottom position and heavier at the top so accelerate as you push up.

18. Dumbbell Bench Press

Using a dumbbell instead of a barbell offers the opportunity to hit different parts of your pecs, essential if you want to develop balanced muscle definition.  Hold the dumbbells beside your chest, then fire them upwards. Lower and repeat.

19. Standard Press-Up

This simple, gym free exercise is ruthlessly effective – it not only works your arms and shoulders, but also your core.  This is one move that gives back exactly what you put in, so press hard and fast and your chest will reward you in kind.

20. Weighted Press-Up

By adding weight on your back you speed up muscle hypertrophy (increase in the size of muscle cells).  Ask a partner to add the plate once you’re in position.  If you’re training on your own, increase the difficulty by exploding upwards and clapping, instead.

21. Elevated-Feet Declined Press-Up

Put your feet up a sofa or box to increase the proportion of your own bodyweight that you have to lift – this will work your muscles harder.  As the angle increases, so does the load, while the focus will also switch to your upper chest and shoulders.

22. Judo Press-Up

This variation works your back and lower pecs.  Raise your hips so your body almost forms an upside-down V.  Lower your front until your chin nears the floor.  Then lower your hips as you raise your head and shoulders towards the ceiling.  Reverse the move.

23. Dumbbell Pec Fly

The Dumbbell Fly uses different muscle contractions to pressing movements.  The effect is to isolate the pecs, which is great if you want to achieve strong central definition.  Ensure you fly as wide as possible, with the weights in line with your ears, to create optimum contraction.  Just watch your balance.

24. Kettlebell Squeeze Press

Lie on a bench with a kettlebell resting on your chest, palms facing each other.  Squeeze the weight as hard as possible and press the kettlebell up.  Now lower it slowly.  This press will create a powerful isometric contraction (ie. when the muscles tense without shortening), which stimulates growth hormone and that means BIG muscle gains.

Dedicated to your success,



Have you tried any of these moves? Tell us which ones have given you the best results—let’s get 15 COMMENTS, and we’ll be back soon with another awesome post.

26 Exercises For Creating Big Arms And Being The Envy Of Other People

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 30-01-2013-05-2008



Ever Wanted Big Guns?



Now You Can With These Cool Moves!



Yes, It’s True, Isn’t It?


Adding mass to your biceps, triceps and forearms has never been easier.  Complete these simple moves with perfect form and you’ll see quick results FAST.

1. The Chin-Up

Although best known as a back exercise, the chin-up is just as much about your biceps.  Pull up, hold at the top to create static tension in your muscles, then lower.  This is a genuine test of strength and power.

2. TRX Scull Crusher

Don’t let the name put you off – this simpler version of the classic skull crusher (you know the one – where you’re lying on a bench holding a heavy weight right above your face) is safer and easier.  Plus, using your bodyweight will put even more emphasis on your triceps.  Hold the stirrups at head height and lean forwards.  Keep your body straight, lock you upper arms and push the stirrups away from your head.

3. Overhead Extension

This standard move burns for good reasons due to the way it isolates your triceps and creates maximum load at the lowest part of the movement.  Hold a dumbbell with both hands directly above your head.  Bend at the elbows to lower the weight behind your head, then straighten your arms once more.  Focus on lowering the slowly because it will feel heavier the lower you go.

4. Lying Overhead Extension

Consider this move a stepping stone to the more challenging French Press (see exercise 25).  Lie on a flat bench and hold a dumbbell with both hands above your chest.  Rotate at the shoulders, moving your arms behind you so your upper arms finish the move beside your head.  Pull back up again.

5. Assisted Pull-Up

The pull-up is about as simple as moves come, but can be a tough one to perform if your back needs strengthening.  For an easy boost, place a box beneath your feet of use your gym’s pull-up assist machine.  Give yourself enough assistance to get you chin above the bar, but no more.

6. Close-Grip Press

This grip style allows for a greater load to be placed on your triceps, which in turn will speed up your rate of muscle building.  Holding the bar with hands less than shoulder width apart.

7. Press Lock-Out

Because you perform only the final stage of the press, you are able to shift 20-30% more than your regular 1RM, leading to more muscle growth.

8. Floor Press

The limited range of movement focuses more of the work on your triceps.  Lie flat on the floor and press the bar up until your arms are straight.  Repeat.

9. Yates’ Bent Row

This is the ultimate bicep-builder.  Named after colossal bodybuilder Dorian Yates, it mixes a drag-style row with isometric contractions to hit every muscle fibre harder.  Pause as the bar reaches the crook in your hips, and lower.

10. Barbell Curl

Gravity’s not always helpful.  During a curl, the pull of gravity means that in the lowering phase there is little tension in the muscles, making it easier.  But by changing body position throughout the movement you can maintain tension in the muscles.  Start by leaning back.  As you curl the bar, lean forwards, then as you lower, lean back.

11. Reverse Drag Curl

This adaptation creates far more tension than the tradition barbell curl, and that tension tension remains throughout the move.  The aim is to drag the bar up your thighs and along your body, so that it brushes past your torso, then curl it up to eye level.  Lower back down slowly.

12. Seated Dumbbell Curl

It’s likely that this is one of the first exercises you ever tried.  It’s simple, yet an effective muscle builder.  Sitting on the edge of a bench, grasp two dumbbells with an underhand grip and curl them up to shoulder height.  Alternate arms or perform simultaneously.

13. Seated Dumbbell Half Curl (Lower)

This variation on the regular seated curl uses your legs as a brace to specifically target the bicep.  Simply lower the weight until it’s near your feet, then curl it back up to hip height with a controlled motion.  Keep your upper arm close to your body.

14. Seated Dumbbell Half Curl (Upper)

This movement hits the second phase of the bicep contraction.  Perform as with the lower half curl (exercise 12 above), but this time start at hip height and curl up to shoulder level.  Pause at the top, then lower the weight back down slowly.

15. Seated Dumbbell Hammer Curl

The hammer curl is an ideal variation if you want to add extra inches to your arms.  Twist your wrist so that you palms are facing in towards your body.  Start with your arms by your thighs, then raise both dumbbells until your forearms are above horizontal.

16. Parallel Bar Dip

A bodyweight move that hits your, chest, shoulders and triceps hard, building strength and size.  Start with your arms locked out at the top to stabilise you, then lower your body until there is a 90-degree bend at your elbows and push back up to the starting position. For big muscular gains, try lowering slowly and rising back up explosively.

17. Leaning Bar Dip

Perform as with the Parallel Bar Dip (above), but this time pull your legs further back and lean your body forwards. This engages more muscle fibres in your deltoids and pecs giving you a more complete upper-body workout.  To increase the difficulty further, add resistance by attaching weights to a dip belt, or hold a dumbbell between your feet.

18. The Deadlift

This hero move creates massive tension in your biceps and forearms, as well as building your lats and legs.  Bend down and hold the bar with hands just wider than shoulder width.  Keep your back straight and drive up to a standing position.

19. Medicine Ball Throw

Throwing an object requires your upper body to generate maximum force at speed – and that means you become powerful.  This creates huge neural response, stimulating fast muscle growth.  It doesn’t get simpler than this: hold a medicine ball behind your head, and then throw it forwards as hard as you can. Try not to take out any of your fellow gym-goers as your triceps gain power and strength.

20. Diamond Press-Up

Forming a diamond shape with your hands on the floor changes the mechanics of the move and forces your triceps to take most of the burden of the press-up.  Keep your elbows tusked in throughout the movement to accentuate the load on your arm’s largest muscle group.  Employ normal press-up form through the rest of your body by maintaining a straight line from your shoulders to your ankles.  Sink down until your chest is as close as possible to your hands, then press back up.

21. Military Press

A traditional no-frills move that builds your shoulders and triceps while engaging your core for stability.  Hold the barbell with an overhand grip and rest it across the top of your chest.  Now explode upwards with your arms until they are extended overhead.  Contract your muscles at the top of the movement to increase tension.  Lower with a steady, controlled motion.

22. Tricep Pull-Down

If you want to feel instant effects (eg. pain) from a tricep move, this is one to choose. Stand in front of a cable station and hold the handle at shoulder height, elbows close to your sides.  Now push your forearms down to your hips, pause and return to the start position.  That burning sensation in the back of your arms is the prelude to growth, honest.

23. Barbell Squeeze Curl

Gripping the bar hard as you can curl it up will create high levels of muscle tension throughout the move. This action also recruits more neighbouring fibres, promoting growth.

24. Prone Curl

Lying on an inclined bench and curling with dumbbells changes the angle of the upper arm and removes any rocking motion from your upper body, for improved efficiency.

25. Dumbbell Squeeze Curl

Hold two dumbbells and push them together as hard as you can.  Maintain the pressure and curl up and down.  This creates tension in two directions, working your biceps even harder.

26. French Press

This exercise has the highest EMG score (measuring the electrical activity from muscles) of any tricep movement – it’s the best. Set an incline bench to 45-degrees.  Hold the bar above your chest, then lower it back behind your head.

Now what?

You’re now armed with 25 really powerful arm moves that will help you build muscle mass like nothing you’ve seen before.

If you incorporate some of these into your workout routine you truly are going to get big results FAST.

Dedicated to your success,



Tell us about your arm workout routine and how much muscle you’ve added to your arms—let’s get 20 COMMENTS, and we’ll be back soon with another awesome post.

Video: 26 Exercises For Creating Big Arms And Being The Envy Of Other People

25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 16-01-2013-05-2008



Looking For Speed And Power?


You Better Leg It!


Yes, It’s True, Isn’t It?


Your legs are the home to the body’s biggest muscles.  Train them wisely and you’ll reap the benefits of accelerated muscle growth and fat burning.

Here’s 25 powerful leg exercises that can add explosive moves to your workout routine.

1. Cross Jump

Promote growth and power development with this dynamic move.  Drop into a lunge and just as the knee of your back leg kisses the floor, jump up, switching legs in mid-air.  Then drop into another lunge on landing, and repeat.  This fires your fast-twitch muscles.

2. Romanian Deadlift

Prepare to improve strength and increase muscle mass in your legs, back and abdominals.  Lean forwards from the hips until you start to feel a stretch in your hamstrings, then grab the barbell.  Squeeze your glutes and push your hips forwards to reverse the movement.  Keep your legs straight and brush the bar against them as you extend.  This takes the focus off the quads, hitting the glutes and hamstrings harder.

3. Single-Leg Deadlift

The one-sided version of the classic Romanian deadlift is an easy way to address your body’s strength imbalances, especially in your hamstrings.  Stand with your legs shoulder width apart and slightly bent, holding a dumbbell in each hand. Lift one foot of the floor. Bending at the hips, lower your torso, lifting the raised leg behind you.  Return to the starting position.

4. Cable Pull Through

This exercise challenges your glutes in a different way to regular leg moves, stimulating growth in hard-to-hit fibres.  Face away from the cable machine set on the lowest position and bend down to hold the handle between your legs.  Keeping good form to protect your back, stand up straight, squeeze your glutes and push your hips forwards.  Pause, then repeat.

5. Lateral Lunge

The muscles in your inner thigh can be difficult to target, but doing so will vastly improve your speed and agility.  The lateral lunge is a quick way to increase their power.  Stand with your feet close together and take a big step to one side, bending your other knee to lower your body, keeping that knee in line with your foot.  Rise back up and repeat on the other side.

6. Dumbbell Squat

Stand with your feet shoulder width apart and hold a dumbbell in each hand.  Squat down until your thighs are parallel to the floor, then drive back up to standing. Repeat.

7. Dumbbell Lateral Squat

Target your abductors and glutes with this move.  Stand with a weight in each hand and take a big side step to your right, lower your body.  Rise back up and repeat, alternating sides.

8. Standing Calf Raise

This move targets the calves without overloading your knees.  Grab a heavy dumbbell in each hand and rise up to stand on your tip-toes.  Hold for a moment, then slowly lower back down.

9. The Squat

The squat recruits over 70% of your muscle mass, placing heavy demands on your glutes, quads, and abs, making it a hugely effective calorie burner.  With a bar across your shoulders, bend at the knees.  Drive back up to standing.

10. Hack Squat

This variation is great for focusing on the quads.  Stand in front of a bar with your feet roughly shoulder width apart.  Squat down and , using an overhead grip, pick it up.  Perform a squat as usual, keeping your chest presented.

11. Front Squat

It’s easier to maintain good posture using this version of the squat, plus it makes big demands on your core in order for you to retain balance.  Perform a regular squat, but with the bar across the front of your shoulders.

12. Zercher Squat

This really hits your front core muscles and is far more forgiving on your lower back, which is easy to injure when squatting. Hold a bar in the crook of your elbows.  With your feet shoulder width apart, squat and rise back up.

13. Bulgarian Split Squat

Place your left foot behind you and rest it on a bench or box.  Drop into a low lunge on your right foot, reverse, then swap sides.  This is great for building stability and removes the stress from injury-susceptible hamstrings.

14. Seated Leg Extension

This move is great for isolating the quads.  Sit on a leg extension machine with shins under the pads.  With your back against the seat, extend your knees to straighten your legs and raise the bar.  Pause then slowly return to the start.

15. Lying Leg Curl

The leg curl targets your hamstrings, an essential muscle to keep in shape if you want to starve off injury on the pitch.  With the ankle pads resting on your lower caves, bend your legs and pull your heels to your glutes.  Release to the starting position.

16. Seated Calf Raise

Calves are not notoriously hard to develop, but this machine allows you to isolate them better than other exercises.  Sit in a calf raise machine.  Press up with your knees and release the support bar.  Now lower, then raise your heels as high as you can.

17. Seated Leg Press

This is a viable alternative to the squat and doesn’t require you to balance during heavy lifts.  Sit in a leg press machine, with you back flat against the back pad and your feet on the platform.  Then press the weight up.  Go heavy and slow.

18. Stability Ball Leg Curl

The constant tension in your hamstrings created by this move also uses your glutes, resulting in an all-round strength move.  Lie with your head, shoulders and upper body on the floor with your feet together on a stability ball.  Your body should form a straight line from should to heels.  Keeping your back straight, raise your hips and uses your legs and feet to pull the ball towards you.  Return to the start and repeat.

19. Walking Dumbbell Lunge

When performed at speed, the required acceleration coupled with the dumbbell’s resistance recruits the bulk of your legs’ muscle fibres, speeding up development.  Hold two dumbbells by your side and take a giant stride forwards, dropping into a lunge.  Push up and bring your other leg through into another step, and repeat.  This one is good for your abs, too.

20. Jump Squat

This explosion move has a massive impact on strength, not least because it triggers a big testosterone boost to help build muscle. Squat with your feet shoulder width apart then jump as high a you can.  Fall back into a squat, then repeat.

21. Depth Jump

Set up a stack of boxes and stand on top of them.  Jump off, landing with both feet, and immediately drop into a squat.  Jump as high as you can.  Land, turn around and step up onto the boxes and repeat.

22. Deadlift And Box Jump

Deadlift a bar from the floor to hip level, drop the weight, then perform explosive box jumps until failure.  This combination of resistance and explosive repetition promotes fast muscle growth.

23. Lunge And Glute Bridge

This combination gives your glutes and quads a savaging. Step into a lunge, then repeat on the other side.  Now lie on your back and raise your hips.  Lift one leg and hold the position, then repeat on the other leg.

24. Step-Up And Climber

Use this after a muscle building workout for a growth hormone flood.  With dumbbells, step onto a bench and drive each knee up.  Then drop into a press up position and quickly bring alternate knees to your chest for 30 seconds.

25. Crossover Dumbbell Step Up

The explosive movements involved in this exercise create a large metabolic response, shredding fat as you build muscle.  Place your left foot on a bench and drive up until your left leg is straight but your right foot is off the bench.  Small steps mean big results.

Now what?

You’re now armed with 25 really powerful leg exercises that will help you build muscle, burn fat, increase your speed and agility and have you bouncing around like a teenager.

If you incorporate some of these into your workout routine you truly are going to get great results FAST.

Dedicated to your success,



Tell us if you do any of these exercises as part of your workout routine and more importantly and about the results you’ve achieved—let’s get 10 COMMENTS, and we’ll be back soon with another awesome post.

Video: 25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

6 Signs Your Personal Trainer Is Wasting Your Money

Posted by Nigel Jeal | Posted in Articles, Fitness, Getting started, Information | Posted on 11-01-2013-05-2008



Getting A Personal Trainer?


Don’t Waste Your Hard Earned Money!


Yes, It’s True, Isn’t It?


Finally, you’re serious about losing weight and getting fit, so you decide that you’re going to hire a personal trainer to help motivate you and move you towards your goal.

When you hire the services of a personal trainer, you would expect that they will provide you with a high value for your hard earned money. You expect to get expert instruction on how to safely and effectively use proven training methods and tailor-made exercise routines that will fit your specific training goal.

That’s your dream anyway, right?

The reality is that many of the common raining trends that personal trainers use are based more on misinterpretations, myths and misconception. That can result in you paying out good money for poor results.

You’re about to discover 6 signs your personal trainer is unknowingly misguiding you, and how you can work with your trainer to get the results you really want.

1. Your Trainer Uses Their Favourite Exercises Instead Of Designing A Personalized Program To Help You

You will often find that your trainer will have their own philosophy type; they may follow Kettlebells, Pilates, Bodybuilding or any other type of workout routine. This can easily lead your trainer to give you a private lesson in their chosen philosophy type and speciality instead of designing a personalized program you help you towards your goal.

Ensure you find a trainer based on the RESULTS they’ve gotten for other people like you.

2. Your Trainer Doesn’t Motivate You To Reach Your Goals

After a while, your body will get stronger and you will need new workout routines to challenge your body and keep you motivated and moving closer towards your goal. If your trainer isn’t monitoring your progress, they will not be in the right position to give you new workout routines. Your trainer should be keeping track of the exercises you’re doing, the weight you lift, and the number of reps and sets you perform, you’re heading for real trouble.

You need to know that this is a process and it’s up to your trainer to keep everything organized and keep you continuously progressing.

3. Your Trainer Isn’t Strict Of Form

The main reason you hire your personal trainer is to help you train in an effective and safe way.

Does your trainer ever stop you exercising to correct your form?

The best way to test this is to by doing one of your exercises incorrectly to see if your trainer notices you and is actually willing to correct you.  If they do, cool…their doing a great job.  If they don’t you should make this your last training session together, they’re not doing their job properly and putting you in danger of causing yourself serious injury, especially if you’re using weights.

4. Your Trainer Gets Distracted

Have you been to the gym lately?

It can be a really distracting place for your trainer.  Good music blaring from the speakers, TVs on everywhere, beautiful girls walking around, and looking around for other potential clients. It’s difficult enough to be distracting to you and may make your workout less effective, but if your trainer is distracted it doesn’t just harm your workout routine, but it is also a waste of your money.

If you’re not getting the full attention from your trainer, you’re not getting a good return on your investment. Find a trainer who will give you the best service possible.

5. Your Trainer Offers You Sport Specific Exercises To Improve Your Sport

This is one your trainer can really get wrong.  If they have you using a resistance band on the end of a golf club or hockey stick and swinging it or having bands that are strapped around your back while you practice your boxing moves or even using a medicine ball instead of a basketball you will have to use extra force than you would normally for your chosen sport.

Why is doing this a mistake?

The movement skills required in your sport are EXACT, not similar, EXACT.

The Answer?

Strength and conditioning workouts will give you the physical fitness to do what you need to do when you practice for your sport.

In reality, any and all athletes can benefit from adding strength and increasing explosive power, which can help you to run faster, jump higher and also transfer more force to an implement, like a swinging bat or tennis racquet or golf club or simply throwing a punch. General strength training can also help athletes better protect their connective tissues, which could help decrease risk of injury.

6. Your Trainer Doesn’t Teach You Anything You Don’t Already Know

Again, one of the main reason you hire your personal trainer is to help you train in a way that is going to challenge you and teach something you don’t already know.

If your trainer isn’t teaching you any new training routines are you really going to continue paying them?

Surely you could do those workout routines and get the exact same results by doing them yourself?

If your trainer isn’t providing high value for your money, find yourself another trainer!


Do your research, then go and interview them – and don’t hold anything back here!

Arm yourself with a set of informed questions you can ask trainers before you even train with them:

a) Here’s my goal. What’s the best way to achieve it?

b) Why is that method better than other fitness training methods for helping me to achieve my goal?

c) Do you use the same basic training method for everyone you work with? Why or why not?

d) Have you ever worked with others like me (similar age, sex, body-type, medical history, etc.) who have similar goals? And if so, did you use this training approach with them?

e) If so, please show me some before and after pictures of these clients or at least provide some testimonials from them?

This should ensure that you get only the best trainers in your area!

WARNING: Don’t Blame Your New Trainer for Your Poor Habits

I have to make it clear that you cannot blame your trainer for you not losing body fat if you go home and eat like a lazy teenager. It’s also unfair to blame your trainer for not helping you make drastic muscle gains if you are only going to work with them once or twice a week and do absolutely nothing the rest of the time.

Training is not something a personal trainer does TO you, it’s something they do WITH you.

In other words, the trainer provides you with the best direction to take, based on your needs and goals. It’s up to YOU to keep moving in that direction throughout each day.

Dedicated to your success,



Okay folks – tell us your stories!  Have you had a bad experience with a personal trainer and what did you do about it—let’s get 25 COMMENTS, and we’ll be back soon with another awesome post.

Video: 6 Signs Your Personal Trainer Is Wasting Your Money

New Workout Study Proves Bodyweight Exercises Are Better Than Cardio

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 23-12-2012-05-2008


Each week Craig Ballantyne, Certified Turbulence Trainer, scours hundreds of magazines, websites, videos, scientific research papers, hard copy books, and even university textbooks to uncover new ways of training to add to his TT workouts.

And recently he uncovered one NEW workout-boosting trick that is a GAME CHANGER for fat loss. Not only does it make your future fat burning workouts and bodyweight exercises even more effective, it does so in just minutes per workout.

From Craig:

Can 4 minutes of bodyweight exercises (like burpees) work just as well as traditional 30-minute cardio workouts?

Researchers from Queen’s University say it can…

In their study, published in “Applied Physiology Nutrition and Metabolism”, the scientists had 22 college-aged women do 4 workouts per week for 4 weeks, splitting them into one of three groups:

-Group A did 30 minutes of treadmill running at 85% max heart rate.

-Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds, for a total of 4 minutes.

-Group C did nothing (they were the non-training control group).

Here were their shocking results…

Despite training just 1/7th of the time, Group B increased their aerobic fitness levels by the SAME amount (about 7-8%) as Group A.

That’s right… even the short, intense, bodyweight workouts were equally as effective as 30 minutes of boring cardio.

Now here’s where the study gets interesting…

First, Group B was the only group to INCREASE their muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

Second, these unconventional bodyweight workouts resulted in members of Group B reporting GREATER overall workout enjoyment.

And that was just from one 4-minute blast of bodyweight exercises.

I know you’ll get TRIPLE the results, or more, when you use the Turbulence Training versions of the system … not to mention these workouts can be done from ANYWHERE you want.

Get the complete TT 20-10 Bodyweight Revolution Program with this Special Holiday Deal

Does The Fat Smash Diet Plan Really Work

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 07-11-2012-05-2008


“The Fat Smash Diet Plan” is a fairly popular diet book that was written by Ian Smith. The book took off in popularity at the same time Celebrity Fit Club was soaring in the television ratings. The Fat Smash Diet claims to be a 90 day program that doesn’t require you to count calories, and further promises that you won’t feel hungry while on the plan. Now that’s the kind of plan that most dieters are looking for!

That all sounds great, but what is the diet all about, and does it really work? Those are the questions that should be asked before you decide to start any diet program. Fortunately, the Fat Smash Diet Plan has all of the elements of a sound program. It doesn’t make a lot of outrageous claims that can’t be backed up. It’s also missing some of the elements that are so prevalent in fad diets, such as forbidding whole groups of food.

The basis of Smith’s approach is sensible eating and moderate exercise. On top of that, he strongly suggests people on the Fat Smash Diet Plan to get as much support from their friends and family as they can. This can help a lot if you normally struggle with weight loss. Plus, if you can get the support of the people who are close to you, they can encourage you and help you stick to your plan. This makes it that much easier to get rid of those extra pounds.

It’s all too common for a weight loss regimen to focus on just the food, or just the exercise, but you need to work on both if you want to lose weight. The first step of the Fat Smash Diet Plan is to detoxify your system. There isn’t any solid medical proof that this works, but it may help in some cases. If nothing else, it sends the signal to your subconscious that you are making a change for the better. This stage of the plan takes nine days. Some people experience mild side effects, so you may want to do it at a time when you aren’t too busy.

The full Fat Smash Diet Plan is comprised of four different stages. We mentioned the detox stage, here are the others:

Stage 2 starts adding new foods that were introduced during the detoxification process. These include shellfish, eggs, lean meat, and other foods high in protein.

Stage 3 adds carbohydrates in the form of wheat, pasta, bread and even some desserts (thank goodness).

Stage 4, the final stage lets you eat pizza and some other comfort foods.

Regardless of the stage, Fat Smash Diet Plan recommends that you eat smaller meals, more often, as opposed to eating three large meals during the day. This helps to keep your metabolism at a higher level, which leads to more calories burned, and that means more weight lost. Stick to the Fat Smash diet and you can be sure that you will like the results.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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3 Tips For Choosing A Weight Loss Program

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 04-11-2012-05-2008


Statistics make it very clear that the population, as a whole, is getting heavier and heavier. The problem with this is that it comes with a lot of bad consequences on our health. Perhaps that’s why so many people are trying to lose weight. One of the most common ways for doing this is to find a weight loss program that sounds interesting. If you are looking for a weight loss program, then you are aware of how many different ones are out there. In fact, there are so many that it can get downright confusing, but that should never be an excuse for not losing weight. With that in mind, here are some tips to help you choose the best weight loss program for you.

1. Research. There is no way around it, this is going to take some time. As mentioned, there are a lot of different programs out there, and they often contradict one another. However, one of the main things you are likely interested in is results. After all, it doesn’t matter how good a program is supposed to be if it doesn’t work for you. The first thing you can do is read how each particular program has worked for those who have tried it. Pay extra attention to any claims of the diet not working, and why it didn’t work for that person. It can still work for you, but you will have more realistic expectations once you begin.

Next, look for any endorsements from organizations and professionals. Of course you will give extra importance to people and groups you have already heard of and trust. At the same time, watch out for endorsements from people you have never heard of and don’t know if you can trust them. Either way, it is up to you to do your due diligence to see if the people are qualified to make an assessment of any weight loss program.

Furthermore, part of that research has to include talking to your health care provider. They will be aware of any potential problems you may run into, and they will also be able to add recommendations of their own.

2. Cost. The truth is that we all have different budgets, and that may prevent us from doing certain diet programs. For example, some plans include having ready-made food delivered to your home. While they may work, they also cost a lot of money. If you have the money to spare and you would like to do this type of plan, no problem. However, if you can’t really afford it, but try it anyway, you will start to feel angry if you don’t see immediate results, and that won’t help you to lose weight.

Not to worry, though. The effectiveness of a weight loss program isn’t measured by how much it costs. So, keep looking and you will find a plan that fits into your budget.

3. Think logically. Sellers of diet programs are experts at getting you worked up emotionally, but don’t fall for that trap. That’s why it’s so important to do the previous steps; they will help you to look at various weight loss programs logically. And, that means you are more likely to choose the one that’s the best for you.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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Permanent Weight Loss – How To Lose Weight Fast

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 04-10-2012-05-2008


When asking the question: how to lose weight fast, what you should really be asking yourself is if you want to lose a few pounds before the weekend, or do you want, and need a permanent weight loss?  It’s fairly easy to lose 5 or so pound of water weight.  That can be enough to help you avoid the bloated look when you have that hot date.  But if you’re talking about losing 20 or more pounds of fat, there really isn’t a ‘fast way’, though there are some methods that tend to be more effective than others.

First of all, go talk to your doctor.  Get your thyroid level checked to make sure everything is running properly.  If you’re body isn’t running the way it should be it will be much harder to lose all the weight you want to lose. One note here, it’s very uncommon for someone to have such a severe issue with their body that that is the reason for their weight gain.  While it can contribute to weight gain, it’s unlikely that some medical issue is the sole reason, so don’t expect your doctor to just write you a prescription and tell you that it will take care of your weight issue.

Once that’s out of the way, it’s time to get serious.  There are two main things you need to do if you want to lose weight, and if you do them properly you can optimize your weight loss efforts and help move things along a little more quickly.

One is to eat properly. Now is not the time to exist on salads and water, that will only help you pack on the pounds.  Unless you’ve been living in a cave for the last several years, you’ve no doubt heard that recent research has found that your body will automatically protect itself at all costs.  That means if you don’t provide your body with all the nutrients that it needs, it will think that it is starving and it will slow down your metabolism.  By not eating enough you are actually encouraging your body to hold on to all the fat that it can.  Eating is a vital part of weight loss.

Of course, that doesn’t mean you can eat as much or whatever you want.  You want to have an eating plan that is balanced with just the right amount of proteins, carbs and fats.   Make sure you keep it all in proportion for optimum results.

You also need to workout.  Again, there are methods you can use that will help you get great results with less time.  It’s all about working smarter not harder.  Find a workout plan that isn’t stuck in the rut of thinking you have to spend endless hours on the treadmill to lose weight.  By learning the proper technique you can cut your workout routines in half, or more, and still get amazing results.

This article has provided you with the basics of how to lose weight fast.  It’s up to you to put this information into action. The sooner you do, the sooner you’ll have the body you’ve always wanted.  Good luck!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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No Fad Diet Weight Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 23-09-2012-05-2008


So, you want to lose weight. That’s wonderful news! Have you heard about the new diet that everybody’s doing? If so, forget about it. It won’t work…trust me. I got news for all of the charlatans promoting fad diets, they’re nonsense is doing more harm than good. Don’t worry, this isn’t just a rant against the hucksters out there, some real tips that actually work are coming up.

There is no question that the people who following them can some amazing results, often in a short amount of time. People than see how well others are doing on the latest fad diet, and decide to try it for themselves. Pretty soon the person who created the fad diet is filthy rich from selling the modern version of snake oil. Their fortune always seems to reach its peak at about the same time all of the dieters start packing on the pounds again. Okay…so, what does work? Let’s find out, shall we?

Fill up. You will never lose weight if you’re feeling hungry all the time. If you do, then when you get around the foods that temp you most, you won’t be able to control yourself. To combat this, practice what some people refer to as grazing. Instead of eating three big meals, spread out your eating in smaller mini-meals throughout the day. By doing this you won’t get too hungry, and as a bonus…your metabolic rate will remain higher.

Get moving. I’ll be honest with you, I never liked the word “exercise”. The very thought of it just sounds too much like work. So, I fooled myself into doing it by never referring to it as exercise. I call it “activity”, “movement” or say, “time to get moving”. Regardless of what you call it, you need to incorporate more movement into your daily routine. The only way to lose weight and keep it off is to burn more calories than you take in. You can do this by reducing the calories in the foods you eat and by burning them off through some sort of movement. Simple.

Do it together. Finding a friend to lose weight with makes it so much more enjoyable. You’ll have somebody to eat at healthier restaurants with, and an exercise buddy. Even more importantly, you will be able to encourage each other when you don’t feel like doing what it takes. While the way to lose weight is simple, it’s not always easy and having somebody there when you need it most will greatly increase your chances of success. There will also be somebody that you will feel accountable to. Even if it’s never spoken, you don’t want to feel like you’re letting your friend down.

So, there you have it. It really isn’t that complicated. Stick with it. Make the changes mentioned above, and add a few more. Don’t follow what the newest fad diet says. It won’t work. Look for something that’s been around for at least a few years. That’s the way to do it. Just think about how great you will look and feel as those pounds start melting away.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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4 Tips on Losing Weight

Posted by Nigel Jeal | Posted in Articles, Getting started, Psychology | Posted on 05-08-2012-05-2008


If you’re overweight and you are trying to lose weight, you may be thinking that you will be able to lose a lot of weight really fast. The truth of the matter is that it takes time to lose weight and you have to be patient as you’re trying to lose weight. There are no overnight solutions and it’s going to take determination and perseverance to lose weight and to live a healthier lifestyle.

With that in mind, I want to share with you what I call “super tips” that will help you to stay focused on losing weight and will also help you to see results faster.

Tip #1 – Have a goal in mind. Set a goal for yourself of how much weight that you want to lose and set time aside each day to reach that goal. Write down your goal if you have to. Write down the dress size that you want to be able to wear if you want to. Write down what you want to be able to physically accomplish whenever you reach your goal and make your plans to do it.

Tip #2 – Forget about quick results. It’s much easier to gain weight than it is to lose weight, which I’m sure you’ve learned by now. The expectation of losing weight fast is one of the main problems that people face and it also causes many people to not reach their weight loss goals. Just keep in mind that it will take time to lose the weight, but no matter how long it takes to lose it, it will be worth it in the end.

Tip #3 – Prepare yourself mentally and emotionally. Losing weight just may be one of the toughest things that you will ever do in your life. You will have to constantly battle with urges to eat some of your favorite foods. You’ll constantly have to battle with the temptation to quit exercising. You will not want to change your eating habits. You are going to enter into a battle of will and you have to prepare yourself to win the battle to lose weight and to reach your goals. This really is a case of “easier said than done”.

Tip #4 – Surround yourself with support. Yes, it will be hard to do, but if you surround yourself with people that want to help you reach your goals or people that have accomplished what you are trying to do, then losing weight will not be as difficult for you as it is for other people.

So, there you have it. Maybe you were expecting a list of exercises you should perform or a list of foods you should avoid. Yes, those are important, but you’ll find that losing weight is a test of will and not of exercise or food and the person that knows this in their mind will be the victor.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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