Extreme Body Shaping

Overcoming Fatigue/Tiredness - Extreme Body Shaping

2009-04-04T13:00:00.000-07:00

Extreme Body Shaping

1. Determine what is causing fatigue by asking yourself:

* do you sleep late and wake up early?
* do you eat right?
* are you depressed or sad?
* are you doing too much in one day?
* do you have too many things going on in your life? Too much stress?
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2. If it is a matter of fixing your daily schedule/routine by having three healthy meals a day or sleeping earlier or exercising, then:

* try following a desired schedule for a week and see what results come from it.
* if you don't feel as tired, keep up with the schedule and begin adding one more change either per week or per month.

3. However, if things don't change, ask yourself when you feel most tired.

4. Are you generally happy, but just tired or are you sad as well?

* If it is sadness, talk to a friend or family member who you can trust and are close to. This will help you maybe see a different way of looking at things or give you ideas on how to become happy again.
* If it is depression, then you should talk to a professional who might be able to suggest some changes or give you medicine to help you.

* These Changes does not happen straight away.

* Take it slow.

* Don't try to change too many things at the same time, or you risk discouraging yourself.

* Ask a friend to help you with your changes.

* Join a gym with a friend, do something active with others, join a club.

* Share your feelings with someone close to you or start writing in a diary.

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Regards

Wes - Extreme Body Shaping

Diet that works - See the pounds just fall off in matter of weeks!

2009-04-04T12:57:00.000-07:00

What you can eat :-

2 eggs per day (boiled, poached, scrambled, omelettes)
Salads (lettuce, cucumber, peppers, tomato, onion) - No salad dressing
Tuna, salmon, crab meat
Vegetables (gem squash, green beans, brussel sprouts, cauliflower, broccoli, baby marrow) - No butternut, pumpkin, corn, beans or peas
Meat with the fat on, fried in BUTTER (chicken, fish, chops, steak, bacon, sausages) - No crumbed meats like schnitzels, nuggets etc.
Wet and fatty biltong
Any diet drink (sprite zero, coke light etc)
8 glasses of water per day
Coffee or Tea (black and with no sugar)
The high fat balances out the lack of carbs in the first 2 weeks. Use real butter instead of margarine, keep the fat on your meat and the skin on your chicken. If you have to use oil, use extra virgin olive oil. Use as much salt and pepper as you want
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What you cannot eat :-
No carbs or anything that contains carbs (bread, potatoes, rice, pasta, cereals, cakes, pastries etc)
No sugar or anything that contains sugar (fruit, fruit juices, etc)
No dairy products (milk, yoghurt, cheese, cream etc)
No sauces (cook-in-sauces, tomato sauce, chutney etc)
No processed foods (viennas, russians, polony etc)
No chocolates, chips, sweets, biscuits etc

After 2 weeks, you can start introducing carbs , natural sugar and dairy into your diet. Do not go over 40g of carbs per day. A good source of carbs is wholegrain oats or bran flakes. If you have rice, try brown rice instead of white. Stay away from bread, potatoes and pasta as long as possible. If you do have them, keep it to a minimum e.g. once a week. Before you buy or eat something, check the carb content to avoid going over 40g per day. Your fat intake can now be slightly reduced with the introduction of carbs.

What you can eat :-
Everything on the list from the first 2 weeks, but instead of frying meat in butter, rather grill or steam it.
Right Start whole grain oats
All Bran flakes
Low fat milk
Canderel sweetener
Cheese, cottage cheese (fat free)
Provita biscuits
Yoghurt (plain, fat free)
Fresh fruit
All vegetables
Brown rice
Look for salad dressings and sauces with very low carb and sugar content
Popcorn
Canderel chocolate

What you still cannot eat :-
Cakes, pastries etc
Fruit juices, sugared fizzy drinks
Chocolates, chips, sweets, biscuits etc

email: wesleysmarketing@gmail.com

I'm looking forward to the comments and mail ladies and gents, so keep them coming. I want to know the results and the outcome

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Kind regards

Wesley Thompson

Lose Belly Fat and Get Six Pack Abs-Extreme Body Shaping

2009-04-04T12:47:00.000-07:00

1. Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.
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2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies

next.............

1. The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
2. First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
3. Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
1. Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learns to metabolize fat for energy.
2. So, while you do need to watch it, be sure you are getting some in your diet.
4. Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
1. The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
2. Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
5. If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
6. So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
7. Build the muscle and cardio to uncover it . The exercises you should do for your abs are basically sit ups for your upper abs and leg lifts for your lower abs. Try and running a little to burn fat , if you are not fit enough to run , try and swim for once or twice a week.

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Regards
Wesley

Building Muscle - Extreme body shaping

2009-03-29T23:34:00.000-07:00

1. Develop a program. Decide which exercises you'll do on which days. Some exercises focus on a specific muscle (e.g. bicep curl) while other exercises call upon several muscles at once (e.g. squat). The important thing is to make sure each muscle gets a chance to rest for at least a full day before using it again. For example, you can do a full-body weight training routine every other day (with cardio in between, if you want) or you can alternate muscle groups (arms on Monday, legs on Tuesday, upper back and chest on Wednesday, etc.).[1]
o Muscles grow during rest, not during training. If you don't give a muscle adequate time to recover, you'll actually interfere with the muscle building process. When you lift weight, you're supposed to stress the muscle to the extent that it breaks down at the cellular level, resulting in increased protein synthesis, which produces thicker muscle fibers. This process begins 2-4 hours after the workout and lasts 24 hours[2] (although some researchers suggest that muscles worked to exhaustion need 36-48 hours to rebuild[3]). If you stress the muscle again before the process is complete, you'll break down the muscle fibers before they've had a chance to rebuild.[2]
o To build volume rather than strength, design your program around lots of repetitions (10 to 12), three to five sets, and short (30- to 90-second) rest periods between sets. Athletes looking for power and strength, on the other hand, will favor a program with reps that max out at around six and sets ranging from two to six, with a long rest period (two to five minutes) to promote better recovery between sets.[2]

2. Practice good form. Learn how to do each exercise properly (full extension of movement, proper stance and posture, etc.) or else you'll not only reduce the effectiveness of the movement, but you'll also be increasing the risk of injury. To master each exercise, learn to do it slowly with light weight. Even though you might feel more accomplished when you move quickly, you're depending on momentum to do some of the work for you, instead of your muscles. Do each rep slowly, in a controlled and steady fashion.[1]
3. Lift to fatigue. As mentioned earlier, in order to trigger the muscle building process, you need to stress the muscle. By the final rep of your final set, your muscle should be exhausted.[2] That should be the last rep you can do with perfect form. If you start losing form before then because your muscles are too tired, you're using too much weight. If you find that you can add in one or more reps in good form, you need to add on some weight.
4. Change your eating habits. You can't build muscle unless you give your body the proper building blocks to do so (and stop giving it junk). There are also plenty of supplements which can give you energy and aid in muscle recovery and repair, but remember, they are supplements, which means they only work in addition to a good, consistently followed exercise regimen and a proper diet.
o Incorporate complex carbs and protein into your diet. Focus on lean protein like egg whites and low fat yogurt, and whole grain carbs like oatmeal and whole-wheat toast. Avoid sugary, white processed foods; they interfere with your glucose levels and immune system.[1]
o Eat small meals throughout the day. This gives your body a steady supply of fuel to build muscle. Eating in "spurts" (2-3 large meals per day) should be avoided because it hinders muscle growth during the stretches between meals.[1]
o Since creatine provides energy, take this supplement about 45 minutes before a workout. Look for products that pair creatine with carbs, as this combination increases the rate at which the creatine is absorbed by your muscles. Consuming creatine with a glass of juice will have the same effect.[4]
o Drink sports drinks during your workout. Look for drinks that contain carbs and protein. This combination reduces muscle damage and hastens recovery.[4]
o Get a carb-loaded drink or snack (1.5g of carbs for each 2.2 lbs that you weigh) within 30 minutes of your workout to stimulate an enzyme that helps the body produce glycogen.[3]
o Have a whey protein drink within 30 minutes of your workout to help your body repair and rebuild lean muscle tissue.[4]
5. Change your routine every four to six weeks. As your body adapts to stress, you'll hit a plateau where the benefits of weight training will begin to diminish. The only way to prevent this from happening is to change things up, such as by increasing weight and changing exercises.[5]

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Regards
Wesley-Extreme Body Shaping

Improving Your Life by Improving Your Health

2009-03-29T22:59:00.000-07:00

Extreme Body Shaping

Consider your health. In a world where most people would choose a twinkie over an apple, you'll have to be the one who has the wisdom and willpower to choose the apple. In a world increasingly addicted to TV, you and your mate will have to come up with the willpower to go out on a nature walk or bicycle ride. De-stress and relax. The physical effects of long-term stress include colds, ulcers, asthma, heart attack, stroke, and chronic fatigue--all ailments that can erode your health and your life. people can de-stress together at the end of the day in more ways, such as enjoying a lathery bubble bath, and a mug of warm milk and honey. Or just watch a movie. take a load off!!!

Regards

Wesley-Extreme Body Shaping

Improve health

2009-03-29T21:38:00.000-07:00

Cleanse the Soul. For the same reason you wouldn't go a week without a shower, you shouldn't keep a week's worth of mind clutter stored up in your grey matter. Do easy meditations daily in the shower to clear your mind, open yourself up to new opportunities and prepare for a simply fantastic day! Brush Up. Do a daily affirmation twice a day in the morning and at night when you are brushing your teeth. Say it aloud through toothpaste suds or silently in your mind, "I am masterfully creating my ultimate life. Success and health (or sub in what you desire) comes naturally to me." Be Active. Don't just stand around and let life happen to you. Every time you walk to the car, think about tiny actions you could take to move you closer to achieving what you truly desire. Keep a notebook to jot them down before you start up the engine. Watch each baby step start to exponentially propel your life forward. Dress Up. Just as you might think ahead or lay out your wardrobe for an important meeting or date, prepare your mind for important events. Focus on how you want to feel and set your intentions and be very specific on what you'd like to accomplish. Buckle Up For Safety. It's the law. Expect that you will experience life mishaps, tragedy, injury and unfairness. You can safeguard against emotional distress by getting in touch with your true self. Choose how you want to feel, how you would like to handle difficult situations and think before you let fear, worry or panic creep in. It's your choice. Martin Luther King Jr. said, "The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."Preventative Prescription. A vitamin a day keeps the self doubt away. Honor yourself and recognize all that you are. When something has gone well, applaud yourself and enjoy it! Don't dwell on what you could have done to improve it or what you would do differently next time. We all make mistakes. Learn and grow from them but remember to enjoy and relish in even your smallest achievements too! Sleep Tight. Take your last waking moments before you drift off to sleep to focus on something that inspires you. Read inspiring literature, listen to soothing music or breathe in a delightful aroma. You will feel happier and wake up more content when you close your day with inspiring thoughts and feelings.

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Regards

Wesley

Is it Possible to be Energetic and Fun Loving

2009-03-29T06:29:00.000-07:00

People bursting with energy have three things in common: they deeply honor and respect themselves; they completely accept themselves for who they are and don't take themselves too seriously, and they see challenges as opportunities to be creative. They switch their negative thoughts as rapidly as they switch channels on their TVs with their remotes. Because they see life as a game to play and enjoy, they radiate good health. They are fun to be around, because they love and accept you for who you are.
Honor Yourself and realize you are a unique child with your own destiny to fulfill. No one except you knows what is the right path for you to follow, thus you must keep tuning into those silent-loud messages your heart sends you. Trust your own instincts and don't let others hold you back. Respect Yourself. Respect yourself for your uniqueness and understand that everyone is on their own life journey. You are who you are; you are the best at being yourself, and you are a unique person, full of possibilites! Accept and respect yourself, flaws and all, and you will find that life becomes much less of a burden. Forget about what others think of you. The most valued opinion should be yours alone. If you live in fear of what other people will say or think of you, it will hold you back from realizing your full potential and being the best you can be. Everyone's different; don't do what everyone else does just because you're afraid to stand out. Don't let people pick at any insecurities; realise that what they say and think really does not matter.
Accept both your dark shadows and the bright light that shines forth from your loving qualities, thus accept the totality of who you are. This means acknowledging your good and bad qualities, your flaws and your talents, your mistakes and your achievements. Enjoy reflecting on your past and the lessons you've learned, as well as learning more about yourself and taking everything you possible can from your experiences, good and bad. Watch Your Self-judgement and Self-criticism. Believe in yourself. Your journey in life is threaded with friends, family and endless events, but it is also a solitary thing for you - you have to be your toughest critic, but at the same time, your own biggest fan. Don't ever let yourself become big headed but never tear yourself down. Accept and love yourself and if something about you doesn't feel right, don't beat yourself up; work on it. Take Nothing Personally. No matter what people do or say, not matter how things turn out, learn to accept it, move on, and look back and laugh. Don't be too sensitive or too worried about the way things are; get the most out of these experiences, even if they aren't entirely pleasant. Forgive Yourself and forgive others when screw ups happen; this lightens your heart and adds tremendous energy to your life. Remember that everyone makes mistakes, including yourself, and learn not to let this anger or upset you beyond the point of forgiveness. Think Creatively when challenges present themselves, which they'll do until the day you depart this earth plane. Be Thankful for all the gifts you have and take care of your body, mind, and spirit, as no one else knows how to more than you do, even when they seem to. Live in the present moment: the past is dead (like a canceled check) and the future is a promissory note, it may or may not arrive. Spend the cash NOW, for example. Buy what you love, spend it on gifts. You'll feel so much more joy when you can actually use the opportunities you've earned. Don't be too careful, but don't be too careless either! Just enjoy yourself. Play! Live every day like it's your last! Take Up Energy Work like QiGong, Yoga and EFT. It helps to bring energy and positiveness to your life.

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Regards
Wesley

Want to be “Energetic” when you play sports!

2009-03-29T06:25:00.000-07:00

Get a good night's sleep. Sometimes it's hard to go to sleep when you are nervous, like about a big game, but try to RELAX. Sleep is a necessity to play your best. Eat well. You should eat a well-balanced meal 2-4 hours before you start, and a carb-loaded snack such as a bagel with peanut-butter less than 2 hours before you start. Don't eat directly before a game or session, however, or the constant motion will upset your stomach. Drink lots of water. It is recommended that athletes drink every 15-20 minutes during exercise, as well as before and afterward. Sports drinks are really no better for you unless you are playing for more than 90 minutes or in very hot weather. Think. Thinking about playing the sport will improve your confidence and playing ability, because you are mentally ready to play, a couple hours before the game sit down in a quiet and relaxing place and shut your eyes and just picture yourself playing the game, passing, shooting scoring. Relax. Relaxing before a game or session will help you play your best. If you are tense you will lose focus, which is never good while playing sports. Warm up and stretch properly. After a light warm-up lasting about 5-10 minutes, you should stretch. A stretch should last about 10-30 seconds. Stretch on both sides of your body equally. Remember, above all... that you love the sport that you are playing. If you don't, reconsider your choice of sport. If you don't truly love it, it's hard to play your best. But, also, keep in mind, there are many sports that can suit you. All you need to do is find the right one for you.

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Regards
Wesley

COFFEE DRINKING REDUCES RISK OF TYPE 2 DIABETES

2009-03-13T03:12:00.000-07:00

EXTREME BODY SHAPING

EVERY COUNTRY TODAY IS IN THE MIDST OF TYPE 2 DIABETICS. INSULIN HELPS MOVE SUGAR (GLUCOSE) FROM THE BLOOD INTO THE CELLS. THE HORMONE BINDS THE CELL INSULIN RECEPTORS, WHICH “ OPEN THE GATE-SO TO SPEAK” AND LET THE BLOOD SUGAR IN. LACK OF EXERCISE AND DIETS HIGH IN SATURATED FATS AND SIMPLE SUGARS CAUSE INSULIN RESISTANCE AND TYPE TWO DIABETICS, WHERE THE INSULIN RECEPTORS DON’T WORK AS WELL. AS A RESULT, THE BODY MUST SECRETE MORE INSULIN TO MOVE THE BLOOD SUGAR AROUND INTO THE CELLS. THIS TRIGGERS A SERIES OF EVENTS CALLED METABOLIC SYNDROME, WHICH CAN INCLUDE INCREASED BLOOD PREASURE, CHOLESTROL, ABDOMINAL FAT, BLOOD CLOTTING ABNORMALITIES AND DIABETES, RESULTING IN A HEART ATTACK, STROKE, BLINDNESS AND KIDNEY FAILURE. DRINKING COFFEE IMPROVES INSULIN RECEPTOR SENSITIVITY, BLOOD SUGAR CONTROL AND REDUCES THE RISK OF TYPE 2 DIABETES. COFFEE CONTAINS CHLOROGENIC ACIDS , WHICH SLOW THE RELEASE OF SUGAR FROM THE GUT INTO THE BLOODSTREAM, PREVENTING SPIKES IN BLOOD SUGAR.

WESLEY THOMPSON-EXTREME BODY SHAPING

STRESS INCREASES ABDOMINAL FAT-EXTREME BODY SHAPING

2009-03-12T23:35:00.001-07:00

EXTREME BODY SHAPING

MOST PEOPLE HAVE SEEN ADVERTISMENTS FOR THE WEIGHT LOSS PRODUCTS CORTISLIM AND RELACORE CLAIMING THEY REDUCE THE STRESS HORMONE CORTISOL. STRESS CAUSES THE RELEASE OF CORTISOL AND OTHER STRESS HORMONES AND PROMOTES ABDOMINAL FAT DEPOSITION. HOWEVER, THERES NO EVIDAENCE THESE PRODUCTS REDUCE CORTISOL LEVELS, EVEN IF THEY COULD, NO STUDIES HAVE SHOWN THAT LOWERING CORTISOL REDUCES BODY FAT. PHOSPHATIDYLSERINE (PS) IS THE ONLY NUTRIIONAL PRODUCT THAT REDUCES CORTISOL AND NEITHER CORTISLIM NOR RELACORE CONTAIN PS. IT TAKES AT LEAST 800 MILLIGRAMS OF PS TO REDUCE CORTISOL. ABDOMINAL FAT DEPOSITION MAY BE THE ONE WAY THE BODY COPES WITH STRESS. STRESS PROMOTES ABDOMINAL FAT DEPOSITION, WHICH REDUCES CORTISOL. EXERCISE IS GOOD BECAUSE IT ALSO REDUCES STRESS AND ABDOMINAL FAT DEPOSITION.

WESLEY THOMPSON-EXTREME BODY SHAPING

STRENGTH TRAINING HIGHLY RELATED TO WEIGHTLIFTING PERFORMANCE

2009-03-12T23:32:00.000-07:00

EXTREME BODY SHAPING

EXTREME BODY SHAPING, DO WEIGHT TRAINING AND PLYOMETRICS TO BOOST PERFORMANCE IN THEIR SPORT. MOVEMENTS ARE HIGHLY SPECIFIC, WHICH LIMITS THE TRANSFER OF STRENGTH AND POWER FROM ONE MOVEMENT TO ANOTHER.SPECIFICITY OF TRAINING MEANS THAT EXERCISE ELICITS SPECIFIC ADAPTION. INCREASING SQUATTING STRENGTH, FOR EXAMPLE, WILL NOT AUTOMATICALLY IMPROVE SPRINTING SPEED. MEASURING BY THE ONE-REP MAX SQUAT AND ISOMETRIC PULLING STRENGTH –THERE WERE HIGH RELATIONS TO PERFORMANCE IN THE SNATCH AND CLEAN & JERK. THE ATHLETES SHOULD CONCENTRATE MORE ON THE BASIC STRENGTH THEN ON THE TECHNIQUE AS THEY PROGRESS IN THE SPORT, BECAUSE TECHNIQUE STABLELIZES WITHIN A FEW YEARS, WHILE STRENGTH AND POWER CAN BE IMPROVED FOR MANY YEARS. STRENGTH WAS MORE RELATED TO PERFORMANCE IN MEN THAN IN WOMAN, WHICH SUGGESTS EXTREME BODY SHAPING PERFORMANCE IN WOMAN DEPENDS MORE ON FLEXIBILITY, TECHNIQUE AND SPEED UNDER THE BAR.

WESLEY THOMPSON-EXTREME BODY SHAPING

My New Product Page - Extreme Body Shaping

2009-03-06T17:44:00.000-08:00

Extreme Body Shaping

I've created a brand new product page for all the visitors to view, a Extreme detailed page on supplements that are highly rated and constantly updated. These Nutrtional supplements are there for a purpose to help you get you were you want to be in Extreme Body Shaping. All the products on this page will help you either gain weight, gain lean muscle or lose weight with an helping hand of an eating plan, please do feel free to complete my survey or join my group, there are fantastic topic's to discuss.

Yous can find my survey on the sidebar as well as my group, click at the bottom to view my blog page.

http://nutritionexpress.blogspot.com/

Regards
Wesley Thompson - Expreme Body Shaping

Advanced Bodybuilding Routines: Basic Rep Speed

2009-03-04T05:47:00.000-08:00

Extreme Body Shaping

Open up any book about advanced bodybuilding routines, and it will emphasize the importance of rep speed, also known as “tempo.” Specifically, tempo means how quickly you lift a weight (the concentric part of the rep, also known as the “positive”) and how quickly you lower the weight (the eccentric part of the rep, also known as the “negative”).
Repetition speed is important because different lifting speeds produce different training effects. The faster the speed, the lower the muscle tension. Reduce your rep speed to a more controlled tempo and you increase the muscle tension. Boiled down to its pure essence, developing muscle size is a matter of high muscle tension (coupled with progressive overload, of course). The higher the tension, the more you grow. Faster reps allow you to use heavier weights, but reduce tension, so you’re trading size for power and speed. This is why many Olympic lifters who lift weights explosively have mind-boggling strength, but they don’t have physiques like bodybuilders.
If you’re ever in doubt about how fast to do your repetitions for developing muscle size, a concentric of 2-3 seconds and eccentric of 3-4 seconds is a good rule of thumb. This is a “controlled” or moderately slow rep. This two-point prescription is sufficient for a beginner, but when you reach the advanced level, it behooves you to be more particular and dissect your reps even further.
Advanced Bodybuilding Routines: Four Point Tempo Prescription
Beginners often talk about rep speed only in terms of lifting and lowering the weight. But there’s much more to a rep than up and down. Some strength coaches and trainers factor in the pause and write tempo with three numbers. The first number refers to the eccentric movement, the second number is the pause between eccentric and concentric and the third number is the concentric portion of the rep. Using the three point tempo prescription would look like this: 3-2-2.
Advanced bodybuilders would benefit greatly from taking it one step further, separating and quantifying the stretch and the contraction instead of just the single pause. This calls for a four-point tempo prescription. For example, a standard rep in the barbell curl would have a 3 second eccentric (lowering the weight), 0 second pause in the stretch (bottom) position, a 2 second concentric and a 0 second pause in the contracted (top) position: This is denoted by a tempo prescription of 3-0-2-0:
Advanced Bodybuilding RoutinesComponents of 4 point tempo prescription:
3 Eccentric contraction
0 Stretch position
2 Concentric contraction
0 Contracted position
Increase Intensity with Tempo and Tension Manipulation
One way you can increase intensity and provide progressive overload without requiring super-heavy weights is by manipulating the speed or tempo at which you perform each exercise. For bodybuilding purposes, time under tension (TUT) for each set should generally be in the 30-70 second range. Sets lasting less than 30 seconds tend to develop speed, strength and power without maximal hypertrophy.
Time under tension is old news in the bodybuilding and strength training world, but what many people fail to consider when planning their training programs is the impact of the stretch and contraction on the effectiveness of specific exercises. They make sweeping generalizations about tempo for all exercises, even though the resistance curve of every exercise is different. To get the highest intensity level and maximum results from every exercise requires that you analyze each exercise individually for the most efficient tempo.
In some exercises, the load dissipates in the stretch position. For example, in the dumbbell side lateral raise, there’s no tension or stretch when the dumbbells are at the bottom of the movement, at your sides. When the dumbbells are raised to arms length parallel to the floor, your deltoids are fully contracted. Therefore, doing isometric contractions (pausing at the top as in a gymnast’s “iron cross”) is a very effective method in the lateral raise. It’s not beneficial to pause in the bottom position, because there’s no tension; you’re simply resting (“cheating”).
On other exercises, the tension lessens at the top of the movement (contracted position). This is true of all chest and shoulder pressing exercises where you lock out your elbows and squatting and leg pressing movements when you lock out your knees. On these exercises, tension is increased by avoiding any pause at the top of the movement. Let’s look at some specific examples now.
Stretch advanced routines
Unlike the lateral raise, it’s advantageous to exaggerate the stretch on some exercises. If the maximum load stays on the muscle in the stretch position, you’ll benefit from pausing in that portion of the movement. For example, in the reverse grip (supinated) pulldown, your lats receive a tremendous stretch by the entire load of the weight stack when your arms are extended completely overhead (especially if you lean forward as you fully extend your arms). Your calves are also a stretch muscle.
As any competitive bench presser will tell you, the pause will decrease the amount of weight you can handle. That’s because you’re not making use of the “stretch shortening cycle” which allows you to use elastic energy to explosively “bounce” out of the bottom. However, if you’re a bodybuilder and not a speed-power athlete, the increased muscle tension generated from using pauses is a good thing.
Research has shown that it takes a full four-second pause between the eccentric and concentric to fully dissipate the elastic energy created from the stretch-shortening cycle. However, even a one or two-second pause in the stretch position will increase muscular tension and improve your results from a pure size-building standpoint.
Contraction advanced routines
“Contraction” exercises are those in which the maximum tension is present at the top of the movement (in the contracted position). These are all exercises in which an extended hold in the contracted position would make the exercise more difficult, intense and result-producing. The leg extension is a good example. When your knee is fully extended at the top of the movement, the quadriceps are fully contracted with maximum resistance directly on the muscle. If you were to hold the contraction for a count of three, this would make the exercise considerably more intense. A tempo suggestion for leg extensions using contraction emphasis would be 4-0-2-3 (lower the weight in four seconds, no pause at the bottom, lift the weight in two seconds, then hold and “squeeze” at the top for three seconds).
Other contraction emphasis exercises where you could use a similar tempo include dumbbell kickbacks (triceps), concentration curls (biceps), standing single leg curl machine (hamstrings), cable flyes (chest), seated cable rows (back), straight arm lateral raises, (shoulders), weighted crunches (abs).
On certain exercises, you would NOT want to pause in the contracted position because the top of the movement provides the leastamount of resistance. These would include standing barbell curls (biceps), squats/hack squats/leg preses (quads), dumbbell pullovers (lats) incline sit ups (abs), and many others.
Stretch and contraction advanced routines
Some exercises lend themselves to emphasizing the stretch and the contraction, (particularly back and calf exercises). For example, the standing calf raise is a great exercise to pause at the bottom to stretch and pause at the top to contract. In fact, one of the most effective ways to get stubborn calves to grow is to pause at the top of the rep for 3-5 seconds and stretch at the bottom. This makes the muscle contract harder and improves the neuromuscular connection. Try this tempo on your next calf workout for 8-12 reps: 3-2-2-5
Constant tension advanced routines
Certain movements, also known as “mid-range exercises,” provide little or no tension in the stretch or contracted positions. Examples include chest and shoulder presses, squats and standing curls. The maximum resistance on these exercises occurs in the middle of the range of motion. Once your elbow or knee joints are locked out, the tension is dissipated or released completely. It’s beneficial on these exercises to remove the pauses. For example, if you’re used to locking out on your hack squats or back squats, try a few sets without locking out or pausing between reps. A tempo suggestion for constant tension exercises is 3-0-2-0 or 4-0-3-0.
You can use continuous tension (eliminating pauses at the top and bottom) on virtually any exercise as a method of variation, overload or intensification. The most effective application, however, is in eliminating the no-tension “dead spaces” on exercises like squats, presses and curls.
Advanced Bodybuilding Routines: Concentric Emphasis
Almost all strength coaches tell their athletes to accelerate on the concentric portion of an exercise. This is also a useful technique for bodybuilders at times, but bodybuilders are different from Olympic lifters, powerlifters and other athletes in that size is the goal – not speed or explosive power.
The basic bodybuilding rule we’ve all heard is that you should lower the weight more slowly than you lift the weight. This is good advice, but rules are made to be broken. For bodybuilders, it’s beneficial on some exercises to occasionally do the opposite of conventional thinking and make the concentric portion of the rep slower than the eccentric.
The best exercises to use a slower concentric are those in which you have a tendency to cheat to get the weight started by bouncing at the bottom. On bench presses, for example, you can lift more weight if you literally bounce the bar off your chest and explode it up rapidly. To develop pure mass, try using less weight with a slower concentric. Better still; use a pause and a slower concentric (tempo: 3-2-4-0). Barbell curls are another good example. Most people heave the weight up at the bottom using thrust from the hips and lower back, but this reduces the tension on the biceps. Occasionally using a slow (approx. four second) concentric can be a very ego shattering, but growth inducing, experience. Also try a slow concentric on squats and leg presses for a major high-tension shock to your quads.
Advanced Bodybuilding Routines: Eccentric Emphasis
As I already mentioned, slowing down the eccentric part of the rep is the classic advice of most trainers and coaches. Your natural tendency on almost any exercise will be towards allowing gravity to take over and dropping the weight. Resisting this urge and “fighting the negative” will improve your results dramatically. Many studies have proven that slowing down your eccentric (lowering) part of the rep max accelerates muscle mass as well as strength gains. It also creates more delayed onset muscle soreness. All else being equal, the set with the slower eccentric is more hypertrophy-stimulating because it eliminates momentum and increases time under tension. To increase the intensity of your workouts, experiment liberally with slow negatives of varying speeds from 4 – 10 seconds, and occasionally even longer.
What about “super slow” and “negative” advanced training
Some well known trainers claim that “super slow” or “negative only” repetitions are the “ultimate” methods for developing muscle mass. The claim that “super-slow” is the best training method is an example of erroneously overestimating the importance of a single tactic. The “best” approach is to use a variety of techniques as part of a broader strategy. Truth be told, extremely slow reps (5 –10 seconds or longer) are a valid and result-producing technique, but that doesn’t make them “the best way” or “the only way” to train. Slow reps are merely “one way.” If you only used one single technique such as very slow reps, you would rapidly plateau, as the human body is remarkably adaptable. You must change your programs continually.
Conclusion
The body will adapt to any training regimen in time, so tempo prescriptions should be varied just like any other training variable. However, by thinking through your workouts beforehand and understanding the differences in tempo and tension, you can select the single most effective tempo prescription for each exercise and use it the majority of the time.
This will maximize the effectiveness of every exercise you perform – often to a level you never thought possible. Remember, tension equals muscle growth. Slow down in general, get rid of the useless pauses, add some stretch emphasis where appropriate, squeeze hard and hold on peak contraction exercises and adjust your concentric and eccentric speeds to eliminate cheating and momentum. You’ll add new life to your stale old routines and see your muscle growth explode to new heights!

Regards

Wesley Thompson - Extreme Body Shaping

Discover How To Create A Productive Routine So You Can Build Muscle Faster Without Overtraining

2009-03-04T05:27:00.000-08:00

Extreme Body Shaping

Want build muscle faster? Then, you need to check out BSN's latest testosterone boosting supplement called Axis-HT.
What I have experienced is Axis-HT can give you a rush of testosterone, which is helpful so you can recover and grow quick. Hey, prohormones may have vanished from the supplement scene, but the ability to get the same results has not.
BSN has surely done it again. From the professional bodybuilder or weight lifter to the beginner, you now can attain great gains from this product.
Even after the first few days, your testosterone levels will start to increase. You will notice that you have more energy and strength. Your workouts will start to pick up because you will feel like Godzilla!
So, don’t let ordinary testosterone boosting supplements stop you from reaching that massive frame.
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How To Build Muscle Faster
If you're like most bodybuilders and weight lifters, you train most of the time on some sort of split routine.
Take a look around your gym.
Nowadays you see very few people performing full body workouts.
This is because so many weightlifting tips involve using a split routine.
This has caused two problems that are holding you back from massive muscle gains and faster fat loss results.
First of all, full body weightlifting routines are extremely effective. With a proper full body workout regimen, you'll build muscle faster.
The second (and bigger) problem is that most people using these weightlifting tips on split routines falsely believe that their split routine will keep them from overtraining.
Unfortunately, they run into a couple of problems and they don't realize what the problems are so they can't fix them.
They end up banging their proverbial heads against the wall without making any progress, wondering why all these weightlifting tips aren't working for them.
The first problem with going to a split routine is that most weight lifters end up doing too much work for each body part. Since they've split their weightlifting routine into multiple workouts, they end up training just as long, but on fewer body parts. So instead of 3 sets on the bench press in a full body routine (or maybe a two way split), they end up training chest by itself and performing 15 sets.
The second big problem with most split routines in these weightlifting tips is the unintended consequence of overlap. Very few splits eliminate overlap. Let me give you a couple of examples of problem splits that I've seen in magazines or books.
Monday - Chest & Shoulders
Tuesday - Legs
Thursday - Arms (Biceps, Triceps and Forearms)
Friday - Back
Looks pretty good, right? So what's the problem with this split? How about training arms and back on consecutive days? When you train your back, you train your biceps pretty darn hard.
This causes two problems. First, you're going to overtrain your biceps. Second, with back being trained the day after arms, your back, a very large and important muscle for promoting muscle growth, will suffer in it's training. Your biceps are a limiting factor in back training and you just trained your biceps the day before.
If you understand what I'm conveying in these weightlifting tips, you'll be able to construct much better routines and make better muscle building progress.
A very popular weight training split is to workout five days a week, take the weekends off and hit each body part once in that period. Here's an example:
Monday - Chest
Tuesday - Legs
Wednesday - Arms
Thursday - Back
Friday - Shoulders
Again, you hit the biceps twice in a row. You also hit the shoulders pretty hard on three different days - chest day, back day and shoulder day with back and shoulder day coming back to back. However you divide up this split, you'll run into trouble.
A lot of body parts overlap so you need to really think through how you are going to construct a split routine. It's a lot more than just dividing up your body parts and plugging them into a standard split.
Here are some split routine weightlifting tips to remember:
Most back exercises will hit the biceps hard, while also affecting the shoulders.
Most chest exercises will hit the triceps hard while also affecting the shoulders.
Leg and back exercises can overlap, as exercises like squats hit the lower back very hard, as do stiff legged deadlifts, and regular deadlifts.
Keep some of these weightlifting tips in mind while putting together a split routine to make sure you give each body part enough rest without overtraining.
Gregg Gillies is the founder of Build Lean Muscle.com His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter available at his site that includes lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible.
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Regards

Wesley Thompson - Extreme Body Shaping

Are gains really healthy - Extreme Body Shaping

2009-03-02T02:17:00.000-08:00

Monday 02nd of March 2009

Extreme Body Shaping

Are you like me and have a hard time with eating
beans and grains, despite the fact they're supposed
to be 'healthy'?

Do you gain fat when you eat even "non-refined"
healthy carbs like brown rice?

I did -- until recently.

Here's your mid-week tip:

Soak all grains and legumes for 24 hours
prior to cooking them.

Don't worry -- they taste the same. They're even
more fluffy. But, more important than that --

they are now "lectin-free"...or 90% there.

What are lectins?

Lectins are protein and protein-family substances
that love to bind to stuff and mess with your body's
cellular structure.

The have a nasty habit of rendering even the most
healthy of foods (almost always plant-based) very
unhealthy for you to consume.

This does not have to be.

Simply soaking brown rice and legumes (beans)
in water for 24 hours, according to food allergy
researcher Dr. David Freed, causes the lectins in
both foods to be destroyed 10 minutes into cooking.

This will not happen if you cook grains normally.

This is why you may be sniffling or having a hard
time with "good carbs" in your diet. There are other
reasons, but I've found this to be the ace in the hole.

Try it and see if your grains don't go down better.

Want more tips like this, as well as the
5 Steps that are guaranteed to make any
foodplan (die-t...spelled that way because
look at the first three letters...this plan is not
a death sentence!) --

5 times easier

5 times faster (as fast as possible to shed fat
in a healthy way)

5 times more powerful (something you can
manage for life!)

Go get "Simply Eat!' today --

Click here - Extreme Body Shaping

Sincerely yours

Wesley Thompson - Extreme Body Shaping

Health an Fitness - Extreme Body Shaping

2009-02-28T05:58:00.000-08:00

Here is a special Health and Fitness-Extreme Body Shaping Bulletin
concerning fitness past the age of 40.

Enjoy...

------------------------------------------------------
Special Bonus Report Available - Extreme Body Shaping
------------------------------------------------------

A reminder -- "Slow Poisoning", the eye-opening
report by health journalist John Erb, is now
available in the "Fit Over 40" members area.

Anyone who owns a copy of "Fit Over 40" now
receives FIVE free bonus e-books/reports:

--- > "The Menopause Solution" by Jill Langham;
--- > "Why Grow Old" by Orison Swett Marden;
--- > "Natural Ways To Increase Your Testosterone"
by Men's Health Journalist Christian Finn
--- > "The Bill Pearl Interview" by Rob Cooper

AND "The Slow Poisoning of Mankind" by John
Erb. This incredible report is literally the report
given to The World Health Organization on the
toxic effects of one of the most common food
additives in America.

If you own "Fit Over 40", just visit the homepage
and login to the member's downloads.

If you do not own "Fit Over 40", get it here --

Fitover 40/Health & Fitness-Extreme Body Shaping

You can also pick up Frank Mangano's e-book,
"The Silent Killer Exposed", for a limited time.

------------------------------------------------------
Poverty And Obesity: A New Study Finds
A Remarkable Connection
------------------------------------------------------

While the rich and the affluent still face many
of the problems that come with the "king's
lifestyle", a new pattern is emerging in the
United States and, predictions state, Europe.

A new study shows that the trend of ill-health
and obesity is shifting rapidly to the poor and
less educated portions of the country.

The reason this is important to us all, other
than a concern for our nation's health as a
whole, is the economic strain this will place
on our already burdened health care system.

By the year 2012, if this trend increases, the
middle and upper classes will be looking at
massive increases in taxes to fund proposed
government plans to address the problem.

This is a problem that flat-out does NOT need
to exist. Everyone who can afford food at 'all'
can easily eat healthy and exercise.

Part of the confusion is due to the fact that the
billion dollar fitness industry has created a
myth -- that expensive food supplements and
organic foods are mandatory for good health.

While I believe in both, neither are mandatory.

It's the TYPE of food, and the COMBINATION
of the foods that make all the difference -- that,
and moderate calories, exercise, and proper
mental disposition.

This is covered in detail in the best-selling
e-book, "Fit Over 40", by Jon Benson and
Tom Venuto, CSCS.

Get it here --

Fitover 40/Health & Fitness-Extreme Body Shaping

In regards to the study, Dr. Janet Collins of the
Centers for Disease Control and Prevention
had this to say --

"Populations are no longer equal in terms of
experiencing health problems. Low-income
populations tend to experience all the health
problems we worry about at greater rates."

The five states with the highest obesity rates
in the 2005 consensus include Mississippi,
Alabama, West Virginia, Louisiana and
Kentucky.

These same five states have higher rates
of poverty than the national norm.

Meanwhile, the five states with the lowest
obesity have less poverty. They are Colorado,
Hawaii, Massachusetts, Rhode Island and
Vermont.

Each of these states also have more college
graduates and stronger education programs.

Education in health and fitness does not
need to be expensive, and it certainly does
not take a rocket scientist to figure it out.

However, many fitness professionals and
nutrition 'gurus' lend that impression.

If you visit a gym today, especially in a
larger city, you'll see a myriad of devices
that, frankly, would give you a better workout
if you tried to pick them up and move them
out to the garbage dump.

It can be daunting and confusing for anyone!
But, this doesn't have to be the case. In fact,
as so many people report in "Fit Over 40",
workouts can be done in your own home
that will more than satisfy the needs of
most people.

The same goes for nutrition. While a few
people require "high-tech", expensive foods
(for medical reasons usually), the vast
majority of us can easily get the job done
at the local grocery store.

The best way to inspire change is to create
change in yourself. Start there, set the
example, and the word will spread.

Anyone can be fit and healthy, and they
can do it at ANY age, and at ANY income
level above absolute poverty.

Yours in health,

Wesley Thompson

Health & Fitness - Extreme Body Shaping

Exclusive - Extreme Body Shaping

2009-02-27T22:32:00.000-08:00

So here's the million-dollar question:

"What's the number one reason people do not work out?"

Is it lack of money? Lack of motivation? Perhaps they lack the ideal workout plan?

Nope. It's TIME. Or rather the lack thereof.

"We know that 50 per cent of the population doesn't [exercise] and the most commonly cited barrier to exercise is lack of time." This quote comes from exercise researcher Martin Gibala, a kinesiology professor at McMaster University in Hamilton.

Gibala put his theory to the test in a study that was published in the Journal of Physiology. In it Gibala compared a group who exercised "traditionally" -- 90 to 120 minutes per day -- with another group exercising far less: Only 20 minutes per day and only three days per week.

That's a whopping one hour per week folks.

Did you know that Jon Benson's "7 Minute Muscle" plan calls for only five 7-minute workouts with resistance training (weights or bodyweight) plus only 9 minutes cardio a few days per week?

And that actually works? Yeah... you bet it does.

If you do the math, that's about an hour per week as well.

This is the "Level 1" workout. There are three levels depending on your goals and exercise tolerance.

Find out more here --

Visit this site

Back to Gibala's study:

In just two weeks both groups showed improvement in both exercise performance and oxygen uptake. (Remember, fat burns in the presence of oxygen.)

The kicker is that both groups were almost identical in their improvement. Why? Because the brief exercise group trained with greater focus and more intensity -- exactly how Jon suggests you train.

This is just one of dozens of studies that confirm the benefits of shorter but more intense workouts.

However, there is a catch: Train too hard and you will shut down your fat-burning furnace.

Your body perceives over-exertion done over an extended period of time as a sign of pursuit. It can trigger an ancient hormonal sequence that says, "I'm being chased by a tiger! Horde the fat!"

The body literally shuts down what it considers to be unnecessary activity in favor of self-preservation. And guess what? Burning off those hips and love handles is not a biological necessity.

You have to learn when to hit it hard AND when to rest and recover.

Finally, you have to put yourself into the proper mental state in order to see greater results in the shortest period of time.

Jon devotes an entire chapter to putting your mind into your muscle to make gains faster than ever befor in "7 Minute Muscle." You can read more here --

Visit this site

Just remember these three key points:

1. Time is the greatest barrier to fitness.
2. Workouts can be short and very effective.
3. The body goes where the mind directs.

Until next week, train smart.

Regards

Wesley Thompson

Extreme Body Shaping

2009-02-25T14:25:00.000-08:00

To all my Visitors - Extreme Body Shaping Fans

I have created a group, anyone is welcome to join to share there thoughts on extreme body shaping, training, supplements, nutrition, and more.....

Join here to express how you feel and how the sight maybe has benefited you in any way

Join my group here, there more the merrier

Regards

Wesley Thompson

Extreme Body Shaping

Fewer Ingredients Means Less Bodyfat - Extreme Body Shaping

2009-02-24T12:22:00.000-08:00

Tuesday 24th of February 2009

Hi it's Wesley - Extreme Body Shaping

If you're looking for a way to jack your fat-
burning sky-high, here's a great tip for you:
focus on single ingredient meals, especially
after 6:00pm.

Note: this is not a long-term strategy,nor is it
something you should do every day. Aim for
consuming 3-4 meals per week at first that
contain only one ingredient.

Guess what ingredient that is?

--Protein.--

Eating hard proteins foods as I describe in "Simply
Eat!" is a great way to get lean. You can do this
using animal or vegetarian based protein foods.

The key is one ingredient. Consume your normal
meal's calories all in protein. This will help
elevate your thermogenic rate and keep that fat
burning.

If you select a second ingredient, select celery --
and lots of it. Celery will fill you up and help
expend even more calories in the fat-burning
process.

For more tips on why "ingredients", not calories,
are the key to long-term fat-burning and success,
go here now --

Simple Eat - Extreme Body Shaping

This will tell you all you need to know.

Sincerely Yours

Wesley Thompson

Extreme Body Shaping

1 Rep Fitness - Extreme Body Shaping

2009-02-24T07:39:00.000-08:00

Fact 1 - Extreme Body Shaping

Weight training done correctly reduces dangerous belly fat faster than cardio.

Weight training done at a rapid pace with sufficient resistance releases a tremendous amount of fatty acids into the bloodstream and decreases insulin resistance. Both cardio and weights get this job done equally well... BUT weight training increases lean body mass which has a direct effect on reversing insulin disorders. (Cuff et. al, 2003) The area most affected is called truncal obesity—or "ugly belly fat" for the rest of us. Yes... weight training reduces belly fat (when done correctly) faster than cardio. And lets face it: Most of us want a better midsection. It's not only sexier, it's more healthy too.

Fact 2 - Extreme Body Shaping
Weight training releases free fatty acids that can be used up by moderate cardio AFTER the session.

Want to burn a lot more body fat? Weight train the way I suggest on the next page... then hit some moderate cardio. Burn off those fatty acids that weight training releases. Those fatty acids mostly come from your belly fat, arm fat, thighs, butt... all the places you love to hate. Do it the way I suggest on the following page and you can burn that fat off faster than ever.

Fact 3 - Extreme Body Shaping
Weight training produces a by-product that burns fat.

You know that burning feeling you experience when you lift weights? It is caused by lactic acid. Weight training produces about 300% more lactic acid than cardio training for obvious reasons—you are using more muscle. If you Google the subject you'll find MOST trainers telling you to avoid lactic acid build-up by training with "light weights". Nonsense! Lactic acid has now been linked to the most powerful fat-burning hormone there is: hGH. The American Society of Exercise Physiologists reported that increased lactic acid was linked to increased natural production of fat-burning hGH. If you train the way I suggest on the following page you'll get just enough lactic acid release to do the trick.

Fact 4 - Extreme Body Shaping
Weight training increases all key metabolic hormones.

From hGH to testosterone to leptin to thyroid—all are increased naturally through resistance training. Cardio exercise cannot even begin to compete with the hormonal changes weight training can give you. Part of this is due to the explosive nature of resistance training. The method of weight training I recommend is safe, great for fat loss and shaping the body, and works for both men and women. And it is explosive. That triggers the hormones we want to melt off that body fat and literally turn back your biological clock 10, 15 even 20 years.

Fact 5 - Extreme Body Shaping
Weight training gives you the BODY you want, not just the condition you want.

Do you want better arms? A tight waistline? A better butt? How about a nicer chest, a shapely back, and great calves? Well say good-bye to a "cardio-only" approach to exercise. Cardio alone will NEVER give you the body you see in the magazines. That is the result of using weights carefully and specifically to literally sculpt your body like Michelangelo sculpted the statue of David.

Yes: You can do this! My basic routine starts with only TWO DAYS a week of exercise. Plus I will walk you through all 12 weeks, one week at a time, unlike almost any program out there.

I hope this article opened your eyes to the possibilities that weight training done correctly can do for burning body fat and changing your body faster than ever!

Click on the Link Below:

1 Rep Fitness - Extreme Body Shaping

Regards

Wesley Thompson

Extreme Body Shaping

NatauraPause - Extreme Body Shaping

2009-02-24T06:01:00.000-08:00

BETTER HORMONE HEALTH TODAY
A Newsletter On Hormonal Fitness
Past The Age of 30

by Wesley Thompson - Extreme body Shaping
Tuesday 24th of February 2009

Hello to all my Extreme Body Shaping Fans

This week's Hormone Fitness Newsletter
deals with adrenal health. Without healthy
adrenals, you may not be able to achieve
relief from your symptoms.

The solution I'm sharing today devotes
over an hour of audio time and dozens of
pages on how you can restore your adrenal
health and be on your way to relief.

For now, let's cover two of the basics:
physical rest and natural supplementation.

Your adrenal glands are the front-line
defense against stress-related symptoms
and illnesses. In addition, their proper
function is critical to your hormone health.

The best way to support adrenal gland
function is simply to rest. You must take
time to allow your parasympathetic
nervous system to work its magic.

However, certain herbs and nutrients
can also support healthy adrenal function.
Vitamin C, ginseng (Panax spp), and
rhodiola (Rhodiola rosea) have all been
shown to provide powerful, natural
support.

In a double-blind, placebo-controlled
study conducted in Germany, researchers
found that 3 grams of vitamin C in
divided, sustained-release dosages
kept blood pressure, anxiety and cortisol
production under control after a stressful
situation.

Combined with ginseng (Panax) and
Rhodiola rosea, vitamin C makes a
powerful adrenal support vitamin.

As always, check with your doctor for
exact dosages.

There are many other tools and strategies
for the relief of menopause, andropause,
perimenopause and symptoms of fatigue
covered here --

NatauraPause - Extreme Body Shaping

Learn more today, and let's get you on
the road to your ideal post-30 health!

Sincerely Yours

Wesley Thompson

Extreme Body Shaping

M Power Series - Extreme Body Shaping

2009-02-23T01:32:00.000-08:00

Monday 23rd of February 2009

Hi my fellow companions , it's Wesley Thompson - Extreme Body Shaping, with a fantastic gift for you.

Below you'll find an article by a friend of mine that really brought things into focus for me. I found it very intriguing, and thought you would enjoy reading it, too.

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

Manifesting Life Within The Moments
by Jon Benson

Take a pen and a sheet of paper and just start doodling. Seriously.

Congratulations -- you've just created something from nothing...an image that never existed before nor will ever exist again, carved from the moments of your alloted time on this planet.

Hang with me -- this all deals with your level of fitness, the power of your mind, and the success you have in your life...

M Power series - Extreme Body Shaping

Any child recognizes their power to create. Most even realize the power to mold their own destinies. Children know when they've done something "wrong", even when they're doing it in most cases. They also know the "destiny" that awaits them in the form of dad coming home from work! Perhaps they do not know the particulars, but they get the basic idea.

Somewhere along the way, someone or something talked most of us out of the idea that we have anything to do with our destiny, let alone that we can manifest our moments, literally creating our destiny by existing fully within the moments we are given and making the most out of them.

To some, this sounds as if one is trying to "play God"...but this is not true. Instead, I believe that we are called by existence itself to manage our lives and our destiny through the application of powerful, truthful thinking that inspires consistent, Core-motivated action.

That was a long sentence, but an important one. Let's break it down.

M-Power is founded on the Principle of Core Ethics (tm). This applies to your body, mind, relationships...you name it.

Core Ethics is a combination of three crucial and universal truths:

1. Truth
2. Responsibility
3. Abundance

More specifically, truthful thinking, ruthless responsibility, and flowing abundance. These are the key distinctions within my key distinctions!

All three of these distinctions are covered heavily in M-Power, but for today I'd like to give you some broad-stroke truths to apply in the art of manifesting your moments.

First, by thinking truthfully (as opposed to "positively" or "irrationally"), one can see that words become our world. James Allen took a passage from the Bible to clarify this in his book, "As A Man Thinketh." What we think produces a conversation with our self -- the most important of all conversations, as it's by far the longest. This produces the words we say to ourselves and to others. These words are either based in truth or based in fiction.

Saying, "I'm going to die if I don't get some ice cream" is, of course, utter fiction. Yet most people use this type of language all the time. The opposite is the "positive thinking" camp -- the ones who look in the mirror and say, "I'm fit, and I'm beautiful!" when they're not...and they're not!

The alternative, and the way to begin manifesting your destiny in the moment, rather than in some far away, mystical "someday", is to say this:

"I am in the process of learning what I need to know in order to become more fit, healthy and attractive every day of my life."

This is not a false statement if you are so much as reading this article!

Remember this scientific fact: any form of energy that is non-truth creates dissonance, and dissonance remodels cellular structure. That sounds kinda complex, but all I'm saying is this:

You lie, you die.

Really.

Photographs of water prove this point. Saying things that are not true to the speaker changes the structure of water molecules. Speaking words of hate do the same. You are programmed to live in harmony with yourself, and the language we use on a daily basis is often the opposite of harmony. It is the creation of dissonance. And we wonder why we have all this mental and physical disease in our world!

Your very cells scream out, "Take responsibility!" Speak in truth, both out loud and to yourself, and watch what happens.

This level of accountability to yourself will produce flowing abundance, or wealth in every area of your life that flows outward rather than remains bottled up inside of you. "Canning abundance" as I call it is a sure-fire way to total overwhelm in life. You must share it -- and by doing so, you reap more.

Become a manifestor of moments; moments that add up to the time of your life.

You can start today by joining up with an entire team dedicated to three things in your life: your health, your wealth, and your total abundance.

Read more, hear testimonials, and even get a freee 41-minute audio called, "What's Really Missing?", all right here ---

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Make the moments, and make them count!

Regards

Wesley Thompson

Extreme Body Shaping

FITover 40 - Extreme Body Shaping

2009-02-22T20:18:00.000-08:00

Sunday 22nd of February 2009

Hi again it's Wesley Thompson - Extreme Body Shaping

Practical Life Extension
What Modern Science Says About Reversing The Aging Process

There's an old proverb that rings with wit and reason: "Everyone wants to go to heaven but no one wants to die." So why do we want to live forever? According to Dr. Sanjay Gupta, author of "Chasing Life" and CNN's Senior Medical Corespondent, we do not.

The real quest isn't eternal life on earth according to Gupta, but rather an exceptional life.

While interviewing the foremost authorities on anti-aging and life extension, Dr. Gupta discovered three "universals" -- three principles that each researcher deemed critical to extending our lives naturally and empowering us to live exceptionally. They are:

1. Weight training  2. Good nutrition  3. Positive thinking and having purpose 4. Extreme Body Shaping

Jon Benson, author of "Fit Over 40", explores each of these in great detail, as well as asking 52 men and women how they have managed to slow the hands of time down to a crawl. Benson does not waste time with hype and hypothesis. He focuses on real-world examples and applications we can all use to slow down the aging process and help prevent and reverse the conditions that can lead to disease.

Discover more today at : FitOver 40 - Extreme Body Shaping

You too can live a longer, more exceptional life by simply adopting a smart, realistic and enjoyable lifestyle fitness plan. And if science just happens to catch up with Father Time, you'll be many steps ahead of the curve.

Regards

Wesley Thompson

Extreme Body Shaping

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2009-02-22T19:58:00.000-08:00

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