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Archive for the ‘Exercise/Workouts’ Category

Win a FREE copy of the 24/7 Fat Loss System!

Posted by Joel Marion on November 3, 2011


We’re going to make this post extremely quick and easy.

To enter to win one of the five TEN free copies of the entire 24/7 Fat Loss system that we’re GIVING AWAY today, simply reply in the comments section below this post (reply form is at the bottom of the page) with the following information:

In 250 words or less, we want you to tell us exactly why this program is the perfect program for you at this point in your life.  Tell us WHY you NEED access to this information.

Again, please keep your reply less than 250 words, and please, leave finances out of your reply.  This program (via our special VIP pre-sale) will be affordable for literally anyone who wants access to  it.  Anyone.

So, again, leaving the financial stuff out, we want you to tell us, based on everything you’ve learned about the strategic 24/7 Fat Loss system over the last 6 updates, why this program is the perfect fit for you.

We will keep the contest open for a full 24 hours, and then we’ll go through the replies and notify the winners via email sometime late Saturday!

Good luck!

Joel & Craig

NOTE:  This contest is now closed.

Sprint To Your Ultimate Body

Posted by Joel Marion on July 28, 2011

In the last update, I presented some serious “wow-factor” research PROVING that both interval training and metabolic resistance training are far superior to aerobic exercise for fat loss. And today, as promised, I’m back with a sample interval training routine that is sure to have you burning body fat like nobody’s business.

A quick recap:

Interval training can be defined as the repeated alternating between higher intensity period of really “hard” work, and lower intensity periods of active recovery (i.e. walking).

Its benefits over traditional cardio include:

  • Greater total calories burned (due to the “afterburn” effect)
  • Greater fat loss (up to NINE times greater)
  • Greater improvements in both aerobic and anaerobic fitness

On to the routine:

Click here to continue reading

Are you experiencing the AFTERBURN?

Posted by Joel Marion on July 26, 2011

In the last update I talked to you about the massive shortcomings of “slow-go” aerobic exercise for fat loss and began to briefly touch on the benefits of something much more effective – short duration, high intensity exercise.

Simply put, if you are looking for the fastest fat loss results, high intensity exercise is a MUST.

Short duration, high intensity exercise comes in two major forms: metabolic resistance training and interval training. Today, I want to take a DEEP look into the benefits of each.

First up, metabolic resistance training:

As mentioned in my previous post, metabolic resistance training is simply “cardio with weights”, and when speaking of the most effective form of exercise for the fastest possible fat loss, this is it.

Click here to continue reading

The TRUTH About Empty Stomach Cardio

Posted by Joel Marion on July 24, 2011

Over the weekend I hit the gym with my buddy Mikey for a morning cardio workout.

Now, I say “cardio”, but really it was a metabolic resistance training session.

If you’re unfamiliar with the term, the simple definition for metabolic resistance training is “cardio with weights”. We’ll cover this more in detail in another update so as not to get too off topic.

So we’re about 10 minutes into the workout and Mikey looks like he’s in pretty bad shape (despite being in really GOOD shape). So I asked him what the deal was.

“I didn’t eat anything for breakfast.”

Me: Why the heck not?

“I thought that’s what you’re supposed to do if you want to burn the most fat from your morning workouts.”

Uh oh.

Perhaps you’re still believing this old myth just like good ol’ Mikey, so allow me to take a moment to dispel it.

Click here to continue reading

5 Reasons “Slow-go” Cardio Sucks

Posted by Joel Marion on July 23, 2011

Over the next week or so we’re going to be talking quite a bit about metabolic resistance training (i.e. “cardio with weights”), but before we do I want to address something that slightly concerned me when reading through some of the comments that came in on yesterday’s “empty stomach” cardio post.

Apparently, many people are still stuck doing long duration, low-intensity cardiovascular exercise — yikes!

Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.

Here are my top 5:

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The Scale: How Not to Screw Yourself

Posted by Joel Marion on July 6, 2011

If there’s one thing that causes more unnecessary panic and stress to cross my email inbox, it’s the dag on scale.

People literally FREAKING OUT because the scale reads one pound more today than it did yesterday.

So today, I’m here to help you with some facts and a bit of advice.

#1 – that’s NORMAL.  If you weigh yourself every day, you’re going to see fluctuations in weight throughout the week (mainly due to daily water fluctuations).  That’s normal and to be expected especially if you’re utilizing a program that cycles carb and calorie intake like Cheat Your Way Thin or Xtreme Fat Loss Diet.

The solution?

NEVER weigh yourself more than once a week.  Period.  Anything more than that and you’re just screwing yourself psychologically.  The scale will inevitably jump around and instead of staying focused on your fat loss plan and your goals, your thoughts become consumed with a number (that for all intents and purposes is unreliable on a daily basis).

So when should you weigh yourself?

The key is to keep things as consistent as possible throughout the measuring process:

*Same scale
*Same day each week
*Same time of day
*Same circumstances

For example, if you have a Cheat Day on the same day each week, I recommend taking your scale reading on that day, first thing in the morning before eating or drinking anything, on the same scale each week, unclothed.  Taking measurements in this fashion will give you a pretty good idea of the type of results you were able to achieve from the previous week.

Perhaps an even better indicator of progress is your waist measurement, and as such I recommend taking a waist measurement along with your scale reading each week.  Again, same measuring tape, some spot (around the navel), same set of circumstances, etc.

Even if for some fluke reason the scale doesn’t budge one week, as long as your waist measurement decreases you can rest assured that you’re losing fat because your fat stores are shrinking.

So, if you’re someone who steps on the scale daily, or even worse sporadically throughout the week at different times of day, do yourself a favor and STOP.  Move to once-a-week progress measurements for a much more reliable, stress-free indicator of progress.

Oh, and if you enjoyed that advice, you’re going to LOVE this:

2 “Junk Foods” That Actually Burn Fat

3 Scenarios – Who Burns More Fat?

Posted by Joel Marion on June 2, 2011

In yesterday’s post, we discussed several different ways to create a 300 calorie deficit:

  • Skip the morning bagel (-300 calories)
  • Walk on the treadmill for an hour and half (-300 calories)
  • Perform a very high intensity interval session (-300 calories)

In all 3 instances, the net calorie burn is -300 cals; however, as mentioned in the previous post, scenario 1 sucks, scenario 2 really sucks, and scenario 3 trumps them all–by far.

And today I want to share 3 other “scenarios” with you, with yet another lesson to be learned.

Out of the below 3 individuals, who will burn more fat and achieve better, faster results?

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How Will YOU Burn 300 Calories?

Posted by Joel Marion on June 1, 2011

If you’re looking to shed body fat, there’s simply no getting around the fact that you absolutely must create some sort of caloric deficit.

Any way you look at it, you MUST burn more calories than you consume.

Now, it can get quite a bit more complicated than simple math would have us believe, but the fact remains–a deficit must be in place for fat loss to occur.

But, there are many different ways to create a deficit, some more effective than others.

For example, if you’d like to create an additional 300 calorie deficit per day, you could simply skip your morning bagel (approx 300 calories).  Fairly simple to do, unless you have some weird affinity toward bagels like I do.

OR, you could walk for an HOUR on the treadmill and create the same 300 calorie deficit.

OR, you could do a 10 minute high intensity interval training workout and create the same 300 calorie deficit.

And here’s where things get a little more complicated than the numbers suggest.

Click here to continue reading

Should You Work A Sore Muscle?

Posted by Joel Marion on May 1, 2011

Last week I told you how my buddy John Romaniello royally kicked my butt with an insane full body workout last weekend.

I woke up the next day sore as @#$%^&*.

Translation: quite sore.  Thanks, John.

So naturally, I did as a good boy should and worked out the very next day.


Now, I’m sure you’ve been told that you should wait until all that soreness subsides before stepping in the gym again.

How can I be sure? Easy, I’ve been told that same crap more times than I can count.

Fortunately, I don’t adhere to that silliness anymore, and as a result, I’ve got more muscle and less body fat to thank for it.

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5 Reasons You DON’T Need Weight Training

Posted by Joel Marion on April 21, 2011

Now, you may think that someone dropped a weight plate on my head for me to make such a controversial statement, but the reality is that you don’t “need” weight training to annihilate body fat and obtain a lean, attractive body.

Does this mean that I now feel that weight training is worthless?  Of course not.  But I do feel that bodyweight training has a LOT of benefits, and even a number of benefits that conventional weight training does not.

Benefit #1 – No equipment or gym membership required.  With bodyweight training, you don’t need a single piece of equipment.  Not a single dumbbell, exercise ball, or resistance ball.  No gym membership or even “home gym” required—the only thing you need is you…brining me to the next “benefit”.

Benefit #2 – You can burn fat ANYWHERE.  Whether you are traveling or at home, in a hotel room or your own room, outside or inside, you can perform bodyweight workouts exactly as they are meant to be performed.

You don’t have to worry about what gym you’re going to train at while on the road, or how you’re going to manage to get an effective workout in that crappy hotel fitness center—you just do the same exact fat-burning workout you’d do while at home…even if you don’t have access to ANY equipment…because you don’t need it.

But if convenience and portability aren’t the only benefits of bodyweight training, in fact bodyweight possesses functional benefits that most weight training workouts don’t.  For example:

Benefit #3 – You’ll build Relative Strength.  That just means you’ll be very strong relative to your weight. Relative strength is directly correlated to high performance, injury prevention and functionality in everyday life

Benefit #4 – You’ll ignite your nervous system.  Bodyweight training allows you to move in every possible range of motion. To do this, you have to improve the timing and coordination of your movements. This means you’ll force your nervous system to work harder, recruit more muscle and burn more fat.

Benefit #5 – Unmatched metabolic demand and calorie burn.  Stringing bodyweight exercises together is the BEST way to create a super intense metabolic workout that will burn tons of fat both during and AFTER your session. Because you don’t have any cumbersome equipment, you can quickly move from one exercise to another without rest.

Those are some pretty serious benefits.

And if those benefits sound good to you, my good friends Adam and Ryan are making their top FIVE bodyweight workouts available for one more day for the price of one.

That’s FOUR no-equipment necessary workouts FREE.

Fat-burning workouts you can do ANYWHERE <——- Four FREE

I’d serious take advantage of that deal today.  Five for the price of one rarely comes around.

There’s one day left to grab yours.

No-equipment necessary workouts <—– Four FREE

Keep rockin’,


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