6 Strange Dietary Bedfellows

admin    Pilates     Atkins, Every Other Day Diet, fat loss, Low Carb, Low Fat, Nutrition

[ Note: Fitness Guru, Jon Benson has kindly agreed for Pilates Exercises Online to share his insight and expertise, enjoy! ]

What do these six things have in common?

– McDonalds
– Renée Zellweger
– Epileptic children
– Yours truly
– Most bodybuilding and fitness competitors
– Kiefer Sutherland

Give up?

All the above employ the strategies of the low-carb dietplan.

Recently researchers have found that low-carb nutrition plan reduced the number of seizures in epileptic children.

Most of the world’s leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.

Even McDonalds is getting into the act.

Even Renée Zellweger.

Even Kiefer Sutherland.

Even me.

Kinda.

Read on and I’ll explain what I mean…

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Why Low-Carb Works

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When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.

In this case, both — but it is a good thing. Low-carb dietplans. They work.

For the masses, they work because they are the easiest nutrition plan to follow when you’re busy.

McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn’t want to make the time to prepare six meals per day and carry them around in Tupperware.

When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.

Most of them rely in some form or fashion on a low-carb strategy.

Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.

For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.

But most of us grew up eating junk.

Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the “carb defense.”

After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.

When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.

In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.

In others, you are a “low-carber” for life.

Guess which one I am?

Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.

So, in recap:

— Easy and convenient;
— Metabolically important for carb recovery;
— Lower in total food volume (eat less)

Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not “perfect” by nutritional standards.

Now, by far, the best low-carb dietplan in the world (yes, I’m bias for good reason!) is this:

click.here ——> My Favorite Foods Diet Presentation

EODD works so well because your carbs are low for “most” of the time. Not “all” of the time. And the times when your carbs are not low you can enjoy your favorite foods.

Personally I enjoy pizza and burgers on my non-low-carb days. You can enjoy whatever you want if you just keep it reasonable.

You see, there’s no need to diet-perfect.

Progress always trumps perfection.

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Why Low-Carb Fails

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There are two primary reasons for the failure of the low-carb nutrition plans: boredom and media bashing.

One causes irritability. The other, doubt. Unless you’re certain that your plan will work, you will eventually go off of it.

This is true of any plan, no matter how ideal it is. Certainty rules.

That’s why I believe in having a flexible, tasty plan like EODD.

Then boredom is easily solved.

I share my own unique ideas about “cycling” carbs and fats in the presentation here:

click.here ——> My Favorite Foods Diet Presentation

Using my cycle strategy you will rarely if ever become bored. And your body will burn more bodyfat too. It’s just a cheap metabolic trick…but boy, it works.

The second reason is media and medical bias. One study after another has proven that low-carb plans, even the Atkins plan, works and is safe to use for most people.

Check with your doctor first, of course.

I’ve seen researchers get down-right angry when the results come back. In one study, carried out for a full year, the low-carb plan out-performed the so-called “healthy” Dean Ornish plan.

Lower blood fats, more weightloss, and more energy were the results.

My preference always comes back to low-carb nutrition. I just cycle it in a way that allows me to get plenty of veggies, some grains, and ample fiber.

Even a slice of cheesecake here and there… : )

Hey…I said “low-carb”, not “low-life!”

Yours In Fitness,

J O N   B E N S O N

P.S. One of these days the mainstream medical community will wake up to the fact that 90% of the population will never eat 15 servings of veggies per day.

While this may be “optimal”, it’s not at all practical. I’d rather give you down-to- earth practical nutrition advice that you CAN and WILL follow — and enjoy.

Makes sense, doesn’t it?

click.here ——>  My Favorite Foods Diet Presentation

A Rant: Why We REALLY Overeat

admin    Pilates     Belly Fat, Every Other Day Diet, fat loss, Overeating

[ Note: Fitness Guru, Jon Benson has kindly agreed for Pilates Exercises Online to share his insight and expertise, enjoy! ]

Fair warning … this one is a rant. It’s probably a bit long, but take the time to read it.

I have some things to get off my chest … and a lot of people reading this will find it refreshing.

We have a problem in this country… hell, this world… with people overeating.

Obviously overeating is one of the primary reasons people are struggling with bellyfat and excess bodyweight in general. The solution to this problem is not “don’t eat so much”, although that is the end goal.

The solution is to really, REALLY understand how your body uses fuel and how to create a dietplan that allows you to take advantage of it.

First, my rant.

You want to know why 99% of the people who fail to see results from my dietplans… or any dietplan for that matter… REALLY fail?

They do not understand how smart and powerful their bodies really are.

Look… no dietplan on earth will allow you to eat whatever you want every day. That’s fatloss suicide.

No pills will cure this. No surgery.

Only this will cure it:

     Use your body’s own internal appetite mechanisms to your advantage.

I receive hundreds of emails every day from people who see results from my Every Other Day Dietplan.

But I won’t lie to you:  I also get emails from people who do not.

Welcome to the real world, right?  Some people succeed, others do not. It’s the same story no matter what your goals may be.

But in fatloss, the difference between success and failure, at least in the case of my readers, is NOT the dietplan… it’s the need to fully appreciate how and why it works.

Let me explain…

Here is a picture of me (excuse the quality; this was snapped with a mirror and a cellphone…)

Obviously I have abs… and I’m lean… and because I love to lift weights I also carry a lot of muscle… but the real power behind this picture is what you do NOT see:

–>  You do not see what I ate the night before;  half a pizza.

–>  You do not see how obese I was ten years ago… yes, 70lbs over-fat with a belly that looked like I swallowed a basketball.

–>  You do not see how I set my body up to receive this pizza and actually get leaner after eating it.

In case you think I’m on some magical dietplan or taking some fatburning-stimulants… wrong.

I just woke up 5 years ago after studying nutrition for 15 years and finally put 2 and 2 together.

So, here’s the facts.

My EODD Plan is build around a simple concept:  Eat your favorite foods “frequently” and still drop the bodyweight you want.

And it works… not because it’s a gimmick, but because it uses the science of metabolism, natural hormonal manipulation, and psychology to prepare your body to eat more calories.

Now those calories could easily come from, say, three yams… but I prefer pizza. ; )

If you’ve tried EODD with success, you know what I’m talking about. If not… then read on.

First, EODD never promises you that you can eat however MUCH you want every other day (or in my case, since I’m athlete, every three days)… no, no, NO!

It’s whatever you want… not however MUCH you want. That is the sole reason a small fraction of my readers are not seeing the results they want.

Now, here’s the beauty of it all:

After about 3 weeks following my System of eating, you simply cannot overeat… well, you can, but you’d have to force-feed yourself in order to pull it off.

You’ve been feeding yourself frequently for the day or two before your favorite food meals. The higher protein and very low starch content of the nutrition plan (with plenty of veggies) ensures that your body’s metabolism stays elevated. BUT… and this is crucial… the amount of food consumed on these days before is not that much.

I’m never starving… I eat too frequently for that, plus the foods on my Plan curb your appetite. But I am not eating anywhere near my maintenance level of calories. I do not count calories (nor should you)… I just follow the System, which does the calorie-counting for me. Plus I know my body really well after all these years.

So, after days of eating enough to keep my metabolism relatively high, and right BEFORE it starts to slow down (your metabolism slows when you do not eat enough, bringing fatloss to a rapid halt) I hit the body with a lot of calories.

BUT… at the right time, and never at certain times.

And, please read this:  I do not eat “however much” I want on my feed meals… I eat WHATEVER I want in reasonable portions. I don’t have to fight to not overeat, even when it’s pizza or burgers (my two favorite cheat meals.) Why? Because my body is set up to want more food, but also trained not to eat too much food at one sitting.

This is because I’ve been “grazing” — eating small, frequent meals the days before my feed day. And the body learns to adapt… quickly.

The brain is actually re-trained to signal the stomach that you’ve had enough food… yes, even when it’s dessert, or pizza, or whatever your favorite food may be.

So here’s the deal:  Yes, you can lose all the bellyfat and bodyfat you want eating like this… but like anything else that works, you have to follow a few simple rules.

The result is a dietplan where you never feel trapped. You always know that tomorrow, or possibly the day after, you can have whatever food you want. Just in reasonable amounts.

If you ask me, this is the perfect trade-off. No starvation, super-healthy eating at least 4 days a week, and you get to eat your cake as well (literally if you want.)

It’s not magic — it’s science, and a bit of work on your part. Yes, work.

Nothing happens with effort. But put some effort into this System and boy… there’s not a better dietplan on the face of the earth.

Click the URL below and watch my full presentation on how and why this works…

Now, one more thing:  I do take a few supplements to help the process along. I have a video on the Member’s Only page that explains what I take and why.

The good news:  Not one of these supplements are stimulants or dangerous. In fact they’re all very healthy nutrients the body needs.

In conclusion, I like to think of The Every Other Day Dietplan as “The Thinking Person’s Dietplan.” Anyone who considers every angle of what it takes to shed bodyfat:  Food you enjoy, freedom, a plan that’s easy to follow, and flexibility will recognize this right away as the ideal approach.

But, like all ideal approaches, it requires you to re-think the way you eat.

You eat for fuel… period.  But you CAN (and should) eat for pleasure too. As long as you keep FUEL as the main reason you are eating in the forefront of your mind, your body (and mind) will follow. Your body will adapt and begin to use both healthy and “not-so-healthy” foods as fuel.

Fuel to power your workouts, help you burnoff that bellyfat and bodyweight you don’t want, and empower your sense of control.

Especially now, with the holidays upon us, “food as fuel first; food as pleasure second” should be carved into your dinner table. Because, let’s face it:  When all that holiday overeating is over with, you will be left with a bigger belly, feeling sluggish, and just one more step away from the body you desire.

My alternative offers the best of both worlds. You just have to be willing to re-think some things and give your body a few weeks to re-learn what it already knows –

When to signal you that you’re full, and way before you overeat. And, believe it or not, you can (and should) do this by eating your favorite foods each and every week.

That’s the only way to keep your MIND satisfied and happy. And your mind is the key to your body’s success.

Thanks for reading.

Pilates Books For Beginners

Jennifer Willenson    Pilates     Pilates, pilates books, pilates exercises, pilates fitness

Even if you’ve never done health and fitness exercises before Pilates is a sure-fire way of losing weight and getting the body you want. Pilates is one of the best ways to stay in shape and is practiced by many people all over the world. It is vitally important to choose the right Pilates book, whether you are a beginner or advance you want to be doing exercises that correspond with what your body can do. Look below for insights into finding the right Pilates books for you.

Don’t be intimidated if this is your first time learning Pilates. There is loads of information, especially for the beginner. The trouble is finding a course that is right for you. It can be tempting to buy the latest Pilates equipment and spend thousands joining the top classes, but first off I would recommend buying Pilates books to get you started. They are much cheaper than attending classes and will help you learn the basics. Read the guidelines below in order to find a Pilates book that will meet your needs.

1) Choose a Pilates book designed for beginners.

If you don’t know the basics look for a book that is for beginners. It can be discouraging when you can’t perform the exercises outlined. Of course it takes practice but if a book is too far above your skill level will just be frustrating to follow. Start from the beginning courses and then move on to more advanced exercises.

2) Start with Pilates books that focus on equipment-free exercise.

You will not need expensive equipment right away. most of the Pilates exercises can be performed without the need for equipment. A few Pilates books are packaged with small pieces of equipment, and that is ok, but it is good to know how to do exercises without equipment, that way you can do them anywhere. If you do want something cheap and simple, try the exercise ball or exercise mat.

3) Buy a Pilates book with detailed images.

Learning even basic movements and poses from written text can be a difficult task for some people. When choosing a Pilates book for beginners, be sure that the book you choose includes illustrations or photographs depicting the movements you will be learning. Being able to see the movements in illustrated examples will help to ensure that you are exercising correctly and prevent injuries.

If you want to get fit, Pilates is one of the best ways to do it. So many people are sick and tired of feeling horrible and just want simple exercises to help them feel better and get in shape. Finding a Pilates book is definately a great choice.

These tips will put you on the right track but for more Pilates secrets visit http://pilates-courses.com Follow Jennifer Willenson and learn all about Pilates exercises, DVD’s, equipment and Pilates books

4 Common But Useless Fattburning Exercises

admin    Pilates     7 Minute Body, 7 Minute Muscle, Every Other Day Diet, fat loss

[ Note: Fitness Guru, Jon Benson has kindly agreed for Pilates Exercises Online to share his insight and expertise, enjoy! ]

You may be wasting your time in the gym or at home if you are trying to shape your body or get rid of bodyfat.

Most people are. That is when it comes to exercise for getting rid of bellyfat and getting into better shape.

I was in the gym today (nothing new… ; ) and I saw all 4 of these exercises being performed by various gym members (again… nothing new.)

And they are useless for 99% of the people on the planet.

Here they are…

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USELESS EXERCISE 1: Walking Dumbbell Lunges

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Okay ladies, this one is for you… although I see guys do this exercise as well.

This is where you take a pair of dumbbells and kneel with one leg, then the other, and so-on, walking around the gym as you go.

The idea behind this exercise is to work the butt, and to some extent the thighs… but it’s a joke. It’s something invented by trainers who should know better.

If you want to build and tone your butt, exercise one leg at a time. Lunges are a great exercise for this, but save your energy. Do them on a Smith Machine or with a barbell. Work one leg at a time, too. Do not alternate legs. This just wears you out aerobically before it has a chance to get to your glutes.

Here’s how I perform lunges:  On a Smith Machine, with pretty heavy weights… one leg at a time. I will do 2-3 sets, or do them in my 7 Minute Body-style workout fashion. I will finish one leg (and one butt cheek) before moving to the other leg.

Why? Again, to focus on the muscle more intensely and to avoid turning a leg/butt workout into a cardio session.

I cover exactly how to work the butt area for the best results in 7 Minute Body and 7 Minute Muscle, found right here:

click.here —– >  7 Minute Workout Plan

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USELESS EXERCISE 2: The Sit-up

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I’m shocked that people still think sit-ups done the old-fashioned way actually work the abs. Even worse, most people have been fooled into believing this actually helps get rid of bellyfat.

Nonsense. Bellyfat is burned off when you have a good nutrition plan and through general exercise, not using exercises for the abs. Ab exercises are fine, but guess what?

I never train my abs more than 3-5 minutes. Today my ab workout took 3 minutes and 12 seconds to complete. And my abs are sore!

But without the nutrition plan, forget it… I’d never SEE my abs at all. I’d just have a nice wall of muscle with a bunch of flab covering it up.

The best nutrition plan for abs is my Every Other Day Dietplan, found here:

click.here —– >  Every Other Day Dietplan

The best exercises to do for the actual ab muscles are hanging leg raises, done slowly, crunches (if you do them right)… and that’s really all you need.

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USELESS EXERCISE 3: The Bench Press

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I’m going to get a lot of flack from the guys out there who love to bench, but I’m here to tell you that this exercise for bodyshaping is all but worthless.

Why? Because most people are not built right body-wise to bench press on a flat bench with a barbell. I am not, that’s for sure.

Bench presses work if you have short arms, a relatively short torso, and your shoulders are genetically strong.

Protect your shoulders and really work your chest by doing incline dumbbell presses with your palms facing OUT, not in toward your head. This protects the rotator cuff, a part of the shoulder that is often injured using barbell bench presses.

Combine this with a good cable fly or press movement and you’re set. Again, you only need about 7-14 minutes of chest work tops to get the job done.

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USELESS EXERCISE 4: Most Cardio Exercises

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Yep… saved the best for last.

Here’s a fact:  Most cardio (bike, treadmill, glider, whatever) is a waste to time… UNLESS you do it at the right time with the right nutrition plan.

The calories you burn from cardio will be easily negated simply by eating a bagel! Hardly effective for getting rid of bodyfat. Weight training and/or resistance training at home or with your body weight, as covered in 7 Minute Muscle, is your best bet for exercise that burns-off mega-calories and keeps on burning long after the exercise session is over.

Here’s how to use traditional cardio wisely:

1. Do it first thing in the morning on an empty stomach;
2. Keep your heart rate down to 75% of your max (220 minus your age x .75 will give you this number, at least approximately);
3. “Burst” for 2-3 minutes in your session up to 85-90% of your max heart rate.
4. OR, do cardio right after weight or resistance training when your heart rate is already elevated and your blood sugar is lower. Your body burns blood sugar first during exercise.

Cardio for most people only needs to be performed 3-4 times a week for 20 minutes. The only time I break this rule is when I want to get my bodyfat below 10%. Then I will do more, but only using the rules above.

Hope this saves you a ton of time with your workouts.

Enjoy your holidays!

P.S.  You can get both of my books, The Every Other Day Dietplan and 7 Minute Body, for a big-time discount by going here and watching this presentation:

click.here —– >  www.everyotherdaydiet.com/video.php

Yoga Blocks Help Stretch Your Exercises

Thaya Kareeson    Pilates     beauty, burn fat, exercise, fashion, fitness, Health, lose weight, muscle, Nutrition, Pilates, sports, weight loss, wellness, yoga

Many people are excited to try a tough discipline like yoga. As a beginner, watching all the difficult poses can be intimidating. Yoga blocks can help a beginner to yoga adjust and get into the correct postures and positions right from the beginning. These effective tools can help take the fear out of yoga for even the most timid beginner.

Yoga originated in the eastern country of India, and is a traditional method of exercise and self discipline. It uses the mental, physical and verbal beliefs of Hinduism to help a person attain self control. In today’s world of increasing fitness and concern for health, yoga provides a complimentary way of increasing flexibility and agility.

In the practice of yoga, people often seem to bend and twist and turn their bodies in many different positions. These are called asanas or postures. When someone is just starting out the practice or discipline of yoga, many asanas seem very difficult. Instructors will bring into play yoga blocks, made of various materials, to assist beginners in achieving asanas.

Yoga blocks are placed most often beneath the hands, buttocks, heels or the head. They can be used to help someone see how far their reach goes and to push it that much further. They also help new or struggling practitioners of yoga learn what muscle groups should be involved in a particular stretch without injuring themselves.

Another thing that yoga blocks can do is help those who have trouble twisting or maneuvering their bodies into some of the more difficult yoga positions. There are hundreds of asanas that can be used in a yoga session. The blocks are ideal for people who have tight hips or hamstrings, or who have yet to improve their flexibility.

Some positions in yoga are more difficult to obtain than others. Some require more support than others. For the beginning or struggling yoga practitioner, yoga blocks can help these asanas be obtained. The Sarangasana, which is a shoulder stand, could be improved with four blocks beneath the shoulders. The ‘hero lying down’ or Supta Virasana pose would be better supported with a few blocks under the spine. In yoga, spine and body alignment are crucial to proper and safe exercise. By keeping posture and alignment, people are less likely to experience strain or injury.

Yoga blocks can come in many different types and materials. Part of practicing yoga means having an open mind and earth-friendly consciousness. Many blocks come in materials that are friendly to the earth. Bamboo, pine wood from New Zealand, cork are all specifically chosen to be renewable resources. It’s also helpful to have natural materials in one’s yoga practice to help with meditation and tranquility of atmosphere.

Taking on the challenge of a good yoga routine is meant to help people get more fitness in their lives. Yoga should compliment strength training and fat burning exercises. With the help of yoga blocks, people practicing yoga need not worry about strain or injury. These tools make yoga that much easier to incorporate into a healthy lifestyle.

For those that are interested in how to lose weight and you plan on going on a weight loss journey, then we refer you to acquiring the Nike heart rate monitor. This object is very top quality in today’s weight loss world.

The Top Reasons To Include Pilates In Your Fitness Routine

Mark Trodor    Pilates     exercise, fitness, Health, Pilates, stretching, workout

You have been quite lazy this year and your body and mind were those that suffered most. You went about with your usual work routine giving less time for fitness and strength. This coming year you want to give yourself the needed health boost not just in the body but also in the mind. One way to do so is to start Pilates. This physical fitness system is primarily aimed to strengthen the body – that is, to keep the body balanced and to provide the spine the needed support. This muscle control system is known not only to give the body a physical healthy boost but also in keeping the mind stress-free. Pilates is developed by Joseph Pilates of Germany and is now used by millions of people all around the world.

Here are the best reasons for you to start Pilates this coming year

1. Achieve a lean look without those bulky muscles.

We all want to be strong and when we mean strong we do not really mean having the heavy bulky muscles. If you want to increase your body’s physical strength but not really take on the bulk of the usual physical fitness program, then Pilates can do well for you. Since the program does not focus on movement repetition, you do not get to have overgrown muscles which are considered to be unsightly by some people.

2. Round out your body-mind workout. Another thing that sets this particular physical fitness program apart from the usual exercise regimens is the fact that it can give you a total mind and body workout. The smooth and flowing movement of this system allows you to be more mindful of the body. The breathing system also helps in relieving stress and reducing anxiety and depression.

3. Prevent injuries in the future.

Pilates is also known for balancing and strengthening the entire body. Its focus is not just on certain muscle groups. Over time, your body becomes more supple and fluid, protecting your from physical injury. Another reason is because the exercise system veers away from under training or overtraining of certain muscle groups.

4. Make your body become more efficient.

With regular Pilates sessions, you can expect your body to become more efficient when it comes to movement and overall function. Of course, this does means a lot as you are given the natural ability t move smoother and safer. It can also help you manage daily tasks easily.

5. Make getting older easier on yourself.

This physical fitness system can help you not just be more physically and spiritually ready for the present but it can also help you in your senior years. Practicing Pilates can save you from painful and stiff joints years from now. It aims for body strength and flexibility so it can also be quite useful for those already in their senior years. If a senior is planning to start this system, then it would be best to be under a trained instructor’s program.

Mark Trodor is a accomplished tattoo artist who enjoys providing assistance to help design your own tattoo. Mark has traveled the world trying to find the most unique tattoos, but he has a love for dragon tattoos. Visit Mark’s tattoo design site for free tips, galleries, and reviews.

Muscle-shaping 101: 5 Tips (Part 1)

admin    Pilates    

[ Note: Fitness Guru, Jon Benson has kindly agreed for Pilates Exercises Online to share his insight and expertise, enjoy! ]

Ever heard of Rowdy Gains?

Rowdy was swimmer and Olympic gold-medalist in the 1984 Olympics.

But that’s not what made Rowdy special.

And certainly not what makes his story worth reading when it comes to muscle-shaping secrets.

Over the next few days I’m going to be sharing 5 Tips for putting on lean muscle. If you want to put on a 2 lbs or 20lbs of muscle, these 5 Tips will help you do it faster than ever.

Remember: Muscle burns calories at rest… the more lean muscle you have the less bodyfat you’ll have if you eat the way I suggest. It’s as simple as that.

Back to Rowdy Gains…

His story is golden because of “how” he won the medal.

You see, Rowdy was an underdog. He was considered too old to be a legitimate threat in the race, despite being a world record-holder. He has missed his prime due to the boycott of the 1980 Olympics.

But Rowdy had a good coach (more on that tomorrow)… and his coach knew the power of “distinctions”…

Distinctions are the subtle things that turn average into excellence and losers into winners. Often distinctions are so hard to spot that even the smartest people miss them.

The men and women who succeed massively rarely miss them.

Rowdy was focused on the race… but his coach was focused on the distinctions.

“What can Rowdy do that no one else is doing to give him an edge?”

Well, his savvy coach noticed that the guy who started the race was calling “on your marks…” and then quickly firing the starting-gun. Very quickly in fact.

His coach came up to him moments before the race and said, “Rowdy, jump early.”

And jump early he did. He was first off the blocks and never looked back.

Turns to find out that his time off the blocks was the difference between winning and losing. And the second place guy was furious! He was hitting the wall and yelling about the “false start”… but there was not a false start upon reply.

Just a savvy start! A start based on one, small, tiny… actually monumentally huge distinction.

The first thing you need to ask yourself when it comes to your weight-training goals is this:

“What small distinctions can I make to turn an average workout into a super-productive workout”?

Again, these are small distinctions… little things that add up to huge gains.

Here’s an example:

When doing a chest press exercise, I have two distinctions that have made all the difference in my chest gains.

First, I turn my palms inward, rather than facing out, when pressing with dumbbells. Obviously this does not work with barbell presses, but I use mostly dumbbells.

The result? No rotator cuff or shoulder injuries.

This alone has allowed me to train three more months out of each year. That’s how much time I used to lose before an orthopedic surgeon gave me this tip.

Second, when pressing, I explode up. Then I slow DOWN… I always lower the weight slower than I lift it up. This gives me TWO growth factors rather than just one in the same movement, and without one second difference in the gym.

Again… distinctions.

If you want my book on the best distinctions I’ve ever used for gaining lean muscle, then go here:

7 Minute Workouts <– go.

Think about it next time you plan your workouts.