***FREE DOWNLOAD PROMOTION*** August 30th to September 3rd

FREE Download Promotion begins Thursday, August 30, 2018, and ends Monday, September 3, 2018.

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The Fat Loss Habit Flyer

I want to thank everyone for their support and positive feedback by offering a FREE DOWNLOAD PROMOTION of The Fat Loss Habit,  KINDLE version.   The purpose of the promotion is to express my gratitude and ask for your continued support (BOOK REVIEWS).

I would much appreciate it if you could devote 5-minutes out of your busy schedule to write a BRIEF REVIEWYour reviews are vital to the visibility of the book on Amazon.

The book’s 20-WEEK PROGRAM, LIST OF EXERCISES (with Video Demonstrations), STARTER GUIDE HERE.

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A Few Articles About Getting Leaner, Fitter, & Stronger

A few articles to get you started (PDF w Links)

Q23

Why a high protein diet is so effective at promoting fat loss.

Q8
Top 5 Priorities of Effective Fat Loss and Looking Great! Continue reading “A Few Articles About Getting Leaner, Fitter, & Stronger”

Optimal Training Volume Made Simple

“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.” Lee Haney

Determining optimal training volume is not a straight forward proposition. There is no one size fits all solution. I will simplify the process and provide some parameters, but you will have to discover what is optimal for YOU. Scientific studies should guide our training, but ultimately, we must decide what works best for us through trial and error. The primary factor to consider is your ability to recover.

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Strength Training Intensity – How Much is Optimal

The latest issue of Muscle & Fiction and all the High-Intensity zealots would have you believe that if you don’t take a set to absolute muscular failure, you are wasting your time. That just isn’t true. On an effective strength training program for the natural lifter, most sets should stop 1 or 2 repetitions short of failure. We should avoid going to failure on all but the last set of each exercise. A simple, yet effective way to evaluate your rating of perceived exertion (RPE), is using this table developed by respected strength coach and competitive powerlifter Mike Tuchscherer.

RPE Scale (lifting)

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Rest Between Set – What You Need to Know

Forget those 1-minute rest intervals in the muscle magazines. Your performance from set to set will decline quickly. Short rest intervals and training to failure repeatedly will increase human growth hormone levels, but I have not found any studies that correlate it with long-term increases in muscle mass. I have found studies that have concluded just the opposite. [i] [ii]Countless studies have demonstrated that progressive overload is the key to muscle and strength gains.

If you want to build strength and muscle, it is best done naturally by resting 3 to 5 minutes between working sets. The only time I recommend one-minute rest intervals are between low-intensity warm-up sets.  A study conducted by the Kennesaw State University found that subjects that rested 2.5 minutes between sets made substantially greater gains in muscle mass than the subject that only rested 1-minute between sets.[iii]

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