Hey gym members (especially you women), check out this informative article by Rachel Cosgrove wife of Alwyn Cosgrove.  This should help change the way you think about training your body…when it does, give us a call.

Women have it all wrong!

By Rachel Cosgrove

 

Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule. When women want to lose weight they torture themselves with repetitive movement for hours on end spinning their wheels or running to nowhere like a hamster in a habitrail! If you take a look at all of the women walking on the treadmills you’ll notice none of them have the body most women want.  

The problem is that most personal trainers haven’t figured it out yet either. They get a female client who hires them to change their body and they think, “Oh man…another one of those stupid toning programs in the ladies only section with the pink dumbbells doing lots of reps…” Most trainers don’t realize that they need to challenge women to get their bodies to change and to stop being afraid of pushing her to gain muscle to boost her metabolism to change the way her body looks, permanently. 

Weight Loss Program the average woman does:

Endless hours of cardio or aerobics classes
Avoids strength training because she doesn’t want to get “big and bulky” or maybe she uses some rinky dink pink dumbbells to “tone” for lots of reps
Cuts back her diet to practically starve herself
Focuses on the scale weight and a number she wants it to say

What works about this plan: NOTHING!

What is wrong with this plan: EVERYTHING! 

She will lose weight but it will be a mixture of muscle, water and maybe some fat so she’ll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed. This is the cycle most women have been through many times throughout their lifetime. Yet, when they want to lose weight they do the same thing again. The definition of insanity is to do the same thing over and over and expect a different result. 

Weight Loss Program the average Women SHOULD do:

Metabolically demanding full body strength training program lifting challenging weights. This should be their priority workouts 2-4 days a week.
Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
Fuel their body with healthy food every couple hours getting their metabolism revving.
Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus in Fat Loss, not Weight Loss.

What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body! 

What is wrong with this plan: NOTHING! 

To really change their bodies permanently women need to start checking out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what it is used to. No more walking to nowhere on the treadmill! I am not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It is not necessary for a woman to isolate any muscle group to get the defined look she wants. 

Instead a woman should do a full body, metabolically demanding program in which she alternates between an upper body compound movement such as a push up or chin up with a lower body compound movement such as a squat or lunge. Keep the rest periods short and use a weight that is challenging. Use 3-4 pairs of exercises working out for no more than an hour at a time. 

The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 10 pounds, they will sprout humungous muscles! Even if they do use weights, they probably still aren’t lifting heavy enough and pushing themselves hard enough to get the look they want. Most women don’t know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done on this where they showed that women when left to train on their own, lifted loads below what they were capable of. 
Maybe it is because women have been conditioned our whole lives to exercise from the point of view of what we “can’t” do, rather than what we can do. Women grew up doing “girl” push ups, because we were told we “can’t” do actual push ups or hanging from the bar instead of a chin up because girls “can’t” do chin ups. The first woman to run the marathon had to sneak in dressed as a man because women “can’t” run a marathon, and that was only in the 70’s, not that long ago. Women “can’t” lift too heavy, they will hurt themselves. We still subconsciously hold ourselves back when it comes to training whether we realize it or not.
 
We need to start training from the standpoint of- What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting “can’t” enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted. 

So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine. Stop pounding your body with hours of cardio and stop starving yourself! 

If you are a gym owner or work in a gym start looking around at what the women in your gym are doing to lose weight and change their bodies. Do you have members who have been walking on your treadmills for the last three years and still look exactly the same? Educating your trainers and your female members you can help them to make permanent changes that will last a lifetime which also means their memberships will last a lifetime. 

Your gym will be packed with toned, strong women doing squats, chin ups and push ups showing off their new found six pack or their defined delts, feeling confident and good about themselves and I don’t think the men in your gym will complain… 

 —AlwynCosgrove.com—

Guest Post: Get Ripped Abs By Performing Static Holds
May 28, 2008 

By Spotlight Fitness
Note from Mike: Below is a guest post today from Rusty Moore of Fitness Black Book. I asked Rusty to write something up because as a trainer I can attest that the info he presents on his blog is accurate and very easy to understand. Rusty’s site focuses on the “Hollywood Look” (who doesn’t want to look like a Movie Star?), which is mainly about getting slim and defined instead of building excessive amounts of muscle. The article he wrote here is a way to get ripped abs without doing crunches and sit ups. As Rusty notes in his article, static holds are an effective way to build that six pack while protecting your spine against injury. Thanks again for the great info Rusty!
[Getting "Ripped Abs" involved working the not just the "six pack", but all of detail muscles like obliques, intercostals, etc. A six pack is great, but full midsection development should be your goal.]

How I Discovered a Unique Approach To Getting Ripped Abs

About 20 years ago I injured my back badly on the leg press machine. I was lifting sets of 10 with serious weight and something “snapped” in my back. Not good! To make a long story short, I slipped a disk. I was in agony for the following 4 months and it hurt to walk or just stand up. After 4 months of physical therapy things felt normal again. The problem was that for the next 15 years this injury kept resurfacing. I would do something as simple as shoot a basketball and then I’d be down for 2-3 months. Then in 2003, I bought Low Back Disorders by Stuart McGill. This is a massive $60 hardcover book which is considered by many to be the best book on treating athletes with back injuries.
Crunches and Sit ups Can Increase Your Chances of a Spinal Injury
In his book, Stuart talk about how the repeated flexing of your spine forward can actually weaken your spinal column. The bad thing about doing crunches is that not only are you compressing your spine, you are building strength and muscle that reinforces the “flexing forward” motor patterns. You are training your body to get better at weakening your spinal column! Repeatedly flexing the sine forward, slightly increases your chances of suffering a back injury in the future. Fortunately most people will be able to get away without injuring their back, but why take that risk?
Static Holds are a Way to Get Ripped Abs While Protecting the Back
About 5 years ago, I had never heard of “planks”. In fact, back then I had never seen them performed in any gym. In Low Back Disorders, Stuart showed diagrams of the plank exercise and explained a few variations. He also explained that this was the best way to get a defined midsection while actually improving back health. After reading his book, I decided to give them a shot and drop all other direct ab work I was doing. Within 3 months, not only did my back feel great…my whole mid section was defined like never before!
So What is the Definition of a “Static Hold”?
For the most part a static hold is a fancy way of saying isometric exercise. These are exercises where the focus is on “building tension in the muscle” against resistance, but without performing movement. Ever done wall squats in P.E. class back in school? This is an example of a static hold. Static holds and isometric exercises are a great way to build muscle definition without an increase in muscle size. Concentric movements like sit ups and crunches break the muscle down a bit, which is great for muscle growth. My argument against doing concentric movements for abs and obliques is that there is the possibility of building bulky abs. This is something you should try to avoid!
Why Planks Are The Ultimate Ab Exercise in My Opinion
Crunches and other ab exercises generate contractions by shortening and curling your spine to a certain extent. Over time I believe this shortens the hip flexors and can create bad posture along with back problems for a lot of people. Planks, on the other had, generate strong contractions in a neutral position. Think about this…don’t you want to display defined six pack abs when you are standing or just lying in the sun? Well…planks are teaching your abs to contract hard in this same neutral position. You are basically training your abs to look sharp when your spine is in a natural position (which is most of the time). Planks also promote even ab development. What I mean by that, is that this exercise seems to work the upper lower and mid part of the abdominal wall evenly. Planks also works all the “detail” muscles well that surround the abs…the obliques, intercostals, etc.
My “9 Minute Abs” Static Hold Routine
Yes…it is one minute longer than “8 minute abs”. Oh well, it isn’t perfect! This routine does require an “exercise ball” for 2 of the minutes, but not completely necessary. If you don’t have access to an exercise ball, just do the regular plank again.
1) Two minutes doing a right side plank
2) Two minutes doing a left side plank

3) Rest 30 seconds
4) Two minutes doing a regular plank
5) Rest 30-60 seconds
6) Two minutes doing an *exercise ball plank (if available, or try reg plank again)
* The “exercise ball plank” is just a regular plank done with your elbows resting on an exercise ball instead of the ground.
Note: You may not be able to do a static hold in each position as long as recommended at first. You will most likely have to work up to this level. Very few people can hold a plank for 2 minutes on their first try. As long as your body fat levels are low, this routine will carve up your midsection. It works very well!

by Mike O’Donnell
One of the things I covered in my biggest workout mistakes post is the fact that many people work out way

too much. What I mean by this is when you do activities for the sake of a goal (say losing fat), and you think

more is better…..well you can actually be doing more harm than good. I have consulted with so many people

who are not getting results just based on their level of exercise activity is too much for them. Once they

finally get that under control then they start seeing results again. Remember it’s all about quality of what you

do, not quantity. Let’s look at the real problems and solutions for people of all goals.

Excess aerobic activity will make you store more fat
WIth excess aerobic activity comes the increase in the hormone cortisol. As this rises so does your body’s

blood sugar, in a sense you are actually going to start creating more insulin because of this. More insulin

means more insulin resistance. More insulin resistance means more fat storing down the road. Although you

may think you are burning fat, you may just be losing muscle and then storing more in places that will be

hard to get off later. I can’t tell you how many “skinny joggers” I have seen that are low weight but high

body fat % in the wrong places (men typically in the stomach, women in the hips and butt). You can see

many “non-professional” (and note I use the word non-professional because to think you are in the same

league with these people with their overall training and nutrition program is like comparing apples to sharks)

endurance people that are carrying around extra weight in the wrong places. (look at your aerobic

instructors, most are also carrying around a higher BF % ).

Doing the same intensity aerobic conditioning will make you more efficient at burning calories at that pace
Ask yourself, if your goal is to burn fat….why would you ever want to become more efficient at it? In fact,

you probably want to become very inefficient at it so you always burn up the maximum amount. Steady state

cardio type activity will allow your body to adapt and become smarter in how it uses it’s fuel. Think of it like

driving a car, which uses up more gas….city stop and go traffic while slamming down the accelerator…or

cruising along the highway at 65 with the overdrive on?

If you want to burn fat, it is still a hormonal event
You can’t outsmart your fat cells, it won’t happen. What you can do is give them the right hormonal signals

to release Fatty Acids into the bloodstream so you can use them in the muscle as fuel. What are the biggest

hormones involved? Glucagon (and it’s counterpart Insulin), GH and Catecholamines (the most popular being

epinephrine/adrenaline and norepinephrine/noradrenaline). These messengers can trigger fat cells to release

free fatty acids (FFAs) into the bloodstream to be used up for energy. Insulin however can put a hault to the

process and signal the fat cells to go into storing mode, not releasing. So the key factors to remember for

burning fat is to keep glucagon high, insulin low and use bursts of GH and catacholamines to get those FFAs

burned up. You can burn fat all day long, if you tell your body to do it.

Most people wanting to put on muscle size workout way too much
Muscle does NOT grow in the gym. Keep telling yourself that. If you want to put on serious size and muscle

you probably need to do 2 things, workout less and eat more. Working out more will just lead you to the

same body you have now year after year. Stop reading about those workouts in magazines so called

professional bodybuilders do. Most do not, and you are also not getting the same “hormonal” help most of

them are. Unless you are taking extra “hormones” and eating 2g/lb of lean mass in protein, then there is no

reason you should be lifting any more than 2-3x a week. In fact I say stick with 2x and just eat healthy. If

you can not gain muscle lifting hard 2x a week and eating then something is wrong. Also, if you do not eat

enough don’t plan on your body telling it to start building more muscle.

Remember WHY you workout
I mean most of us workout to lose weight, build muscle, or just be healthier right? So what good is it if we

are doing all the wrong things and getting no results down the road? If you want to be a professional athlete

that is one thing, but if you are like most of us and just want your body to look and feel better then we need

to do all right things. More is not always better, smart is better. If you are not getting results, then you need

to stop what you are doing and change it up. Continuing down the same road expecting different results is

what some might call insanity.

Enjoy what you do, make it a lifestyle
You can still go for a run (I enjoy trial running…as seen in my post on nature’s plan on how to run), ride your

bike (I also enjoy mountain biking), go swimming, play tennis, or whatever you enjoy. Just don’t over do it.

Most of my activities are usually 30-45min max and I make sure I don’t feel absolutely bonked when I am

done (unless I plan on eating a big feast right after). If I do something longer it is usually at a slower pace

like hiking. There are many things we can do and go out and enjoy in life, but to do higher durations of

aerobic activity thinking that it burns more fat is just not understanding how the body works. Do you need

activity? Sure you do. Do you have to kill yourself in the process? Of course not. That and focus on what

you eat, as 85%+ of your fat loss comes from the calories you eat and the hormonal signals given off by your

food.

So to sum up….want to burn fat? Then do the following:
- Workout with weights 2-3x a week, or do bodyweight resistance exercises. You need to challenge your

muscles and keep them around (use it or lose it). With muscles comes more fat burning furnaces, as fat is

burned in the muscle….and if you lose muscle you also lose more fat burning furnaces. There is a reason

people with muscle do little aerobic exercise and still keep lean.

- Stop doing “excessive” cardio trying to get fat loss. Honestly do you even know if you are burning fat or

glycogen at that point? You don’t. While activity is important it must be balanced with what you are eating

and your hormonal signals. I enjoy my activities, but maybe only a couple times a week. It’s important to be

active daily but it is also important not to over do it, keep it at 30-40min max depending on your intensity.

This is not to say to not do anything, just do it correctly and not all the time and you will get results. That

and focus on where most of the results come from anyways, what you eat!

- Intervals/Intensity programming works for a reason. This will get those Catecholamines and GH going to

release more FFAs. You don’t want to overdo this either, but about 10min (15 max) of intervals or intense

lifting above the lactate threshold will get the hormones up. From there you can keep going with lower

intensity activity knowing you are burning more fat and without putting yourself into a state of overtraining

and excess cortisol release. In fact it may be more advantageous to do repeated bursts of smaller intense

activities throughout the day rather than one big longer one when it comes to fat loss and GH response

(since GH comes in temporary pulses and you can now spread multiple pulses throughout the day…and we

know that we can burn fat all day long right?).

- Stop calling it cardio and make it a lifestyle activity. Enjoy what you do and don’t do it at the same pace.

Go run a trail but stop when you need to (I usually sprint hills, walk a bit, sprint, walk…never one steady

pace). Do different activities, go dancing, rollerblading, hiking, running, swimming, canoeing….mix it up and

your body will never get bored (and efficient at burning calories).

- Get your Sleep. If you don’t get to bed early or sleep enough you are setting yourself up for increased

cortisol, messed up GH cycles (your biggest release is in the first couple hours of sleep, but can be lower the

later you go to bed), and overall increasing insulin resistance and decreasing immune system. Not a good

thing. Get your sleep and you will make a better fat burning machine. Stay up late and you will see more

cravings for carbohydrates and sugars, which are not the road to fat loss (including the fact that high insulin

levels before bed will lower the GH response during beginning stages of sleep).

- Get rid of Sugar and Processed Carbs - Insulin goes up, then fat burning shuts down. Simple as that.

Glucagon goes down (fat releasing hormone) when Insulin rises. Keep your insulin lowered and your glucagon

higher, then you can burn fat more often. Most importantly, NEVER have it right before bed….that is unless

you don’t want GH released.

- Stop Stressing Out - Keep your cortisol under control, to keep your insulin at bay. We all know stress is not

a good thing when overdone or chronic, and guess what exercise is a stress. So keep your exercise under

control or suffer the consequences. (tip try adding in some Vit C around workouts too, may help to control

cortisol levels). Also by increasing chronic cortisol output you will eventually burn out the organ it comes

from, the adrenal glands. Guess what that gland also produces, Catecholamines….you know those hormones

that can help increase FFA release. So burned out your adrenal gland and you lower some of your fat burning

hormones in the process. Not a good trade off.

Further Reading: Mark Sisson a former “milage king” gives his case against chronic cardio here.

“There are people who are born without arms who have to use their feet,” says Martin Rooney, a former orthopedic physical therapist and now strength coach at the Parisi Speed School in New Jersey. “They can play the guitar with their feet. They can put in contact lenses. But we can’t even pick up a pencil with our toes. We have all lost that ability. So, when we ask ourselves for a higher level of performance, how can we expect it to be there?”

Shoes Make You a Lesser Man

Through years of wearing shoes, our feet lose their tactile capacity, which is bad enough. But they also fail to develop to their proper size and shape. Tendons and ligaments shorten, muscles weaken, and the risk for foot and ankle injuries increases.

If it sounds like the ancient Chinese tradition of binding the feet, it kinda is. “It’s identical, but to a lesser degree,” Rooney says. “Shoes crush the foot into abnormal positions and you don’t get the movement the foot is designed for.”

And while that might be a puppy upper to the foot fetishists among us, it’s a doggie downer when it affects your results in the gym.

Because your feet are the only point of contact between your body and the floor on most lifts, your lifting success depends, in part, on their proprioception — the sense of where they are in space. The more precisely they work to grip the floor, the better they’ll help you activate the muscles farther up the movement chain.

Rooney believes that if you free your feet up, allowing them to move and react to the surface beneath them, your lifts will show commensurate improvement. “Just like strengthening the rotator cuff can improve your bench press, strengthening the lower limbs is going to let you run faster, jump higher, and lift more weight,” he says. “Your numbers will go up.”
 
The Liberation of Your Soles

The first step is easy: take your shoes off. Walk around as much as you can without them. This, of course, is a highly situational strategy. Unless you’re a lifeguard, you probably can’t go barefoot at work. So you should make up for that by spending as much leisure time as possible unbound by leather and shoelaces.

Next, you want to begin the transition to barefoot training, or the closest equivalent your gym will allow.

The following is a basic model for how you can progress from being a shoe guy to going native, as provided by Jon Hinds, former strength coach for the Los Angeles Clippers and founder of Monkey Bar Gym in Madison, Wisconsin, where shoes aren’t allowed. Those who spend most of the day in tight or bulky shoes will probably want to follow the model more carefully than the guys who’re used to going hours at a time in bare feet or sandals.

If you do lots of Olympic lifts, or other types of fast or explosive training, you want to be especially careful with this transition. You risk lower-leg injuries like plantar fasciitis (inflammation of the connective tissues on the bottom of your feet) or shin splints if you go to barefoot training before your feet are ready.

Step 1: Chucks

Serious gym rats already know that Converse Chuck Taylors are great for powerlifts and other basic exercises. The sole is thin and there’s hardly any arch support, ensuring that your foot makes close contact with the floor and learns to stabilize itself.

The trick is to buy a pair that’s one size too big, Hinds says. That’s because most of us instinctively choose shoes that are tight and restrictive, which defeats the purpose. (Converse encourages this “restrictive” mindset on its website by telling men to buy Chuck Taylors that are a half-size smaller than their other shoes.)

“It’s like me wrapping some duct tape around your hand before you do a handstand, taping your thumb in,” Hinds explains. “You have no ability to activate the arches of your hand because your thumb is in and all your weight is going to collapse on your hand.”

Wearing oversized Chucks will feel weird at first, like a day in the life of Sideshow Bob. You won’t want to do anything that requires running, jumping, or agility. But a funny thing starts to happen when you give your feet some room to spread out. After a few weeks, they’ll literally spread out.
They only feel weird for a while.

“I used to wear a size 12, and now I wear a size 14,” Hinds says. “I allowed my feet to spread to the actual size they’re supposed to be.”

If you object to Chucks for any reason — fashion, function, faith — you can try your luck with the Nike Free. It’s good for the same reasons.

Step 2: Sanuks

After a month or two of training in oversized Chucks, you can try switching to a pair of Sanuk Vagabonds, slip-on shoes with what the manufacturer calls “barefoot untechnology.” The selling point is an unrestrictive upper on a sole normally used for sandals. They’re comfortable, and offer even less arch support than Chuck Taylors. Make sure you buy them in your new shoe size.
With a month or so in Sanuks, you’re ready to train barefoot, if that’s an option for you. If it’s not, the closest equivalent to shoeless jonesing is Vibram FiveFinger shoes, which have thin soles and individual toe pockets. You can do any kind of cardio, explosive training, or heavy lifting in Vibrams.

Bear in mind that the change from any shoes to Vibrams or bare feet is so extreme that your feet will likely be sore the next day just from walking around. If you’re doing cardio, you may need to cut back on your training a bit until you adapt.
FiveFingers help your feet, not necessarily your judgment in choosing exercises.
Barefoot Lifting

If you generally walk around in loose shoes or thin-soled sandals anyway, you can do pretty much every standard strength exercise shoeless with little or no delay, though you might want to keep the kicks on for heavy squat workouts. “It’s not comfortable stepping out of the rack barefoot with 400 or 500 pounds on your back,” Rooney says.

We’ll take his word for it.

For those who do Olympic lifts, Hinds suggests performing one or two of your lighter workouts barefoot every week, and then using shoes for heavy days until you adapt.

Deadlifting should feel natural right away, as you’ll gain a mechanical advantage from being closer to the floor and shortening the range of motion.

Lunges and step-ups, on the other hand, may take some adjustment as you find your balance. Front squats will probably be the most awkward of all. “When you’re barefoot, it magnifies your incorrect alignment issues more,” Hinds says.
Breaking In

All of which sounds great … except to those of us who work out in commercial gyms, where shoes are required and nobody wants to be the first person to train in stare-inducing Vibrams. Even Sanuks will draw unwanted attention to your feet when virtually everyone else in the facility is wearing cross-trainers.

Fortunately, there’s an easy way to get into unshod training without drawing any stares or breaking any rules: Warm up barefoot in an unoccupied yoga studio or aerobics room. Even five minutes will improve proprioception and reduce injury risk, Rooney says.

He suggests including these in your warm-up routine:

Forward skips
Side shuffles
Carioca
Backward running
Rope jumping

After you’re finished warming up, put on your Chucks and hit the weights.
Will the Dogs Bark?

Rooney says he’s never had a client who complained that barefoot training caused foot pain or led to injury, and he trains several MMA fighters who compete sans footwear. “What I will hear them say is ‘Man, my calves and my hips feel stuff differently now.’ ”

Hinds doesn’t permit any shoes other than Vibrams in his gym, and his clients do box jumps, depth jumps, and every other high-impact exercise you can think of barefoot.

Weak arches? Not a deal breaker, Hinds says. Get into it slowly, giving your feet time to adjust, and you should be fine. If you currently wear arch supports, use them when absolutely necessary (running workouts, workdays in which you’ll spend a lot of time on your feet), but try to go barefoot around the house. Switch to bigger shoes with less arch support for gym workouts.

Another counterintuitive tip for those with arch enemies: work on your flexibility. Hinds recommends Eischens yoga because of its emphasis on strengthening your weakest links.
Wrapping It Up, and Addressing the Imelda Problem

Just to be clear, we aren’t saying you have to go out and buy all these shoes. Chucks are cheap — you can find them online for less than $30 — but the others add up. Nike Frees and Sanuk Vagabonds are closer to $50 online. We haven’t seen any terrific discounts on Vibrams, which, like the Nikes, carry a full retail price around $85. 

A lot of you are already training in Chucks, and as the article suggests, you can skip the intermediate steps if you’re ready to train barefoot.

If you do buy one or more of them, they won’t be useless after you move on to another type of footwear. You’ll still have comfortable shoes you can wear outside the weight room.

The benefits of making the transition to barefoot training, or the closest equivalent, are considerable. “I’d be so bold as to say that barefoot training prevents ankle sprains and ACL injuries,” Rooney says. “When the foot becomes more reactive, injuries disappear.”

And if you’re not interested in that aspect of barefoot training, you should at least be interested in maximizing your lifts.

Time and time again you all hear about a new diet or a new piece of exercise equipment that’s going to change the world and it doesn’t happen.

You have been tricked into thinking that you will become healthy and fit by taking the many super supplements on the market today only to be disappointed time and time again.

The reason you have been disappointed time and time again is you won’t and can’t get fit and healthy from any bottle.

You need to stop reading all the research and start using your common sense and eat and train as natural as possible.

If you train and eat as natural as possible your body will repay you in benefits and the benefits are a lean muscular healthy body.

If you feed your body as many natural foods as much as you can you will greatly enhance your lifestyle with a ton of energy, energy that you can use all day long.

The natural way of eating is eating as many raw foods as possible. Fruits, vegetables, nuts, seeds, and drink as much water as possible.

If you want you can cook your vegetables but eat as raw as possible and eat as much as you want.

If you eat this way through the day you will have the energy that will keep you going for the whole day, for dinner eat some lean protein with more vegetables and drink more
water.

Train as natural as possible using your own bodyweight sprints, swimming, jumping rope, pushups, pullups, squats isometrics etc.

Training and eating as natural as possible way reap huge benefits your body will start to feel better look better and the fat will fall off your body.

John Grube is an expert on the subject of bodyweight training He has over 25years of training experience and is the author of The Wildman Training Program manual, The New Expanded version The Wildman Training Course and The Super Strength Playground Training Manual. For more info http://www.wildmantraining.com