The Ultimate Hard-Body Exercise

Get a rock-hard body from head to toe, and ripped abs with this exercise!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

The Front Squat (a surprising exercise not only for legs, but also rock hard abs!)

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.

Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.

In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution.

If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.

Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine! My program, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.

The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back. Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.

I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance. Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. I’ll cover overhead squats in a future newsletter issue.

If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light. After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.

To perform front squats:

The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. If you're doing front squats right, you'll feel a hard contraction in your abs during these.

It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders.

In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support.

Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you.

Then, initiate the squat from your hips by sitting back and down keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury resistant knee joints.

Keep in mind – squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees. Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form.



START/FINISH

MIDPOINT

get ripped 6-pack absFor complete descriptions of over 50 of the most effective full body exercises for stripping away body fat while developing a rock-hard body, download my world-famous program -
The Truth About Six Pack Abs (used by over 263,000 readers in 154 countries currently).

Free bonus download now

Clickbank Wealth Formula, Wow! My CBWealthFormula.com Review

Hey Everyone,

It’s been a while since something truly remarkable has come out. But it’s here!

Clickbank Wealth Formula or CBWealthFormula.com is about to be released tomorrow July 7th, 2010 and I for one am super excited about the information that is being put out!

This is a complete VIDEO course with over 7 hours of video instruction on how to become a super hot affiliate selling literally $1000’s of dollars per day worth of products. And it’s not just Clickbank products. You can really use their formulas to sell anything you want!

Here is a quick index of the 10 Modules in CBWealthFormula and the Video’s that come with them. Soooo juicy!

1. Module 1: Getting Started the “3 Day Way”’
• Video 1: Story: How to start the easiest online and why to start with affiliate marketing.
• Video 2: What is Affiliate Marketing?
• Video 3: The different models in affiliate marketing and why to start with List Building.
• Video 4: The different places you can promote and why to start with Clickbank.

2.Module 2: The Easy Mechanics You Need…
• Video 1: Items needed and where to find them:
• Video 2: A complete walk-through of Scriplance.com, where I reveal all my BIGGEST secrets of Scriptlance

3. Module 3: Picking the Most Powerful Niche
• Video 1: Rule 1: Evergreen Niche
• Video 2: Rule 2: Evergreen Audience
• Video 3: Rule 3: People must spend $$$ on information
• Video 4: Rule 4: Enough products to Promote
• Video 5: Products must have good stats
• Video 6: Content must not be a Problem

4. Module 4: The Fastest & Shocking Website Process
• Video 1: Opt-In Pages: What and Why
• Video 2: Opt- In Pages: Examples
• Video 3: Dissect the Mechanics of an Opt-in Page
• Video 4: Video on an Opt-in Page?
• Video 5: Words to SPRINKLE & use on your Page…
• Video 6: Offering a FREE report or something in exchange for the email.

5. Module 5: Creating Your Automated Sales Machine
• Video 1: Setting Up Your Auto-responder
• Video 2: Your First 10 Day Series: Blueprint
• Video 3: Track your best sellers and keep adding them into your auto responder – the more you add, the more automated your income is for life.
• Video 4: Importance of tying in content between promotions
• Video 5: Use video to build relationships

6. Module 6: Lock and Load- Make Money!
• Video 1: Should you promote this product? How to evaluate merchants/products.
• Video 2: Top Places to Get an “Information Product” to Promote
• Video 3: CPA offers – where to find them
• Video 4: What’s EPC

7. Module 7: Using Words to Sell (A LOT!)
• Video 1: The Most Important Element: Subject Lines
• Video 2: Examples of Subject Lines
• Video 3: How To Write POWERFUL Email Promotions

8. Module 8: Making $15,000 in 24 Hours
• Video 1: Provide blueprint to use to promote launches – Exactly what to send and when to send it during prelaunches…
• Video 2: How to set-up killer bonuses.
• Video 3: Our “Day Strategy” – How we map out and spread out our promotions…
• Video 4: How to effectively participate in a “Pre-Launch.”
• Video 5: SECRET CONVERSION TECHNIQUE – How to steal the sales from all other affiliates the HOUR before launch!
• Video 6: Where to keep ahead of the curve on launches coming.

9. Module 9: Starting Massive Traffic in Just Days!
• Video 1: Email marketing
• Video 2: Blog commenting
• Video 3: Forum marketing
• Video 4: Solo ads
• Video 5: PPV
• Video 6: JV Traffic and Ad Swaps
• Video 7: Social Media – Twitter/Facebook
• Video 8: Build a community using Ning
• Video 9: Content network Image ads

10. Module 10: Instant 238% Increase in Income
• Video 1: Insider Secret #1: Thank You Page Voodoo!
• Video 2: Insider Secret #2: Get Paid From “FREE Stuff!”
• Video 3: Insider Secret #3: Make sales with very FIRST email to your list!
• Video 4 – 8: Insider Secret #4: The “Affiliate Upsell System”

As you can see it’s pretty amazing content and could end up being the one nugget that you’ve been looking for. Go watch the live video showing how Saj made $114,898.86 in a single day using only CBWealthFormula techniques!

Click Here to go check out this system!

Good Trans Fats vs. Bad Trans Fats

Artificial trans fats are one of the most prevalent poisons in our food supply; but most don't know that healthy natural trans fats DO exist.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author - The Truth about Six Pack Abs


I'm going to talk about something today that most of you have probably never heard... that there is a distinction between good trans fats and bad trans fats. There is some evidence that the good trans fats can help you with fat loss, muscle building, and even cancer prevention, while the bad trans fats have been shown to cause heart disease, cancer, diabetes, and the general "blubbering" of your body.

I'm sure most of you have heard all of the ruckus in the news over the last few years about just how bad man-made trans fats are for your health. If you've been a reader of my newsletter and my Truth about Six Pack Abs e-book program, then you definitely know my opinion that these substances are some of the most evil food additives of all and are found in the vast majority of all processed foods and fast foods on the market today.

In my opinion, man-made trans fats are right up there with smoking in terms of their degree of danger to your health. After all, they are one of THE MAIN factors for the explosion of heart disease since approximately the 1950's.

With all of the talk about trans fats in the news these days, I wanted to clarify some things, particularly regarding bad trans fats vs. good trans fats. If you've never heard of good trans fats before, let me explain in a bit.

The Bad Trans Fats

First, the bad trans fats I'm referring to are the man-made kind. These are represented by any artificially hydrogenated oils. The main culprits are margarine, shortening, and partially hydrogenated oils that are in most processed foods, junk foods, and deep fried foods.

These hydrogenated oils are highly processed using harsh chemical solvents like hexane (a component of gasoline), high heat, pressure, have a metal catalyst added, and are then deodorized and bleached. A small % of the solvent is allowed to remain in the finished oil. This has now become more of an industrial oil rather than a food oil, but somehow the FDA still allows the food manufacturers to put this crap in our food at huge quantities, even with the well documented health dangers.

These hydrogenated oils cause inflammation inside of your body, which signals the deposition of cholesterol as a healing agent on artery walls. Hence, hydrogenated oil = inflammation = clogged arteries. You can see why heart disease has exploded since this crap has been loaded into our food supply over the last 5 to 6 decades.

As time goes on, and science continues to unveil how deadly these oils really are, I feel that eventually they will be illegal and banned from use. The labeling laws were just the first step. In fact, certain countries around the world have already banned the use of hydrogenated oils in food manufacturing or at least set dates to phase them out for good.

However, keep in mind that as companies are starting to phase out the use of hydrogenated oils in processed foods, they are replacing them, in most instances, with highly refined polyunsaturated oils such as soybean oil, cottonseed oil, corn oil, etc, etc. These are still heavily processed oils using high heat, solvents, deodorizers, and bleaching agents. Even refined oils are known to produce inflammation in your body...a far cry from natural sources of healthy fats.

Don't be fooled by the new onslaught of foods claiming "trans fat free"... if they use heavily refined oils (even if they're non-hydrogenated), it's still pure evil for your body, and very inflammatory.

Once again, for the best results, your best bet is avoiding highly processed foods altogether and choose whole, natural, minimally processed foods. Your body will thank you!

The Good Trans Fats

Ok, after having trash talked the man-made trans fats, let me clearly state that there is such a thing as healthy natural trans fats. Natural trans fats are created in the stomachs of ruminant animals such as cattle, sheep, goats, etc. and make their way into the fat stores of the animals.

Therefore, the milk fat and the fat within the meat of these animals can provide natural healthy trans fats (best in grass-fed organic versions only).

Natural trans fats in your diet have been thought to have some potential benefit to aid in both muscle building and fat loss efforts. However, keep in mind that the quantity of healthy trans fats in the meat and dairy of ruminant animals is greatly reduced by mass-production methods of farming and their grain and soy heavy diets. Meat and dairy from grass-fed, free-range animals always have much higher quantities of these beneficial fats.

One such natural trans fat that you may have heard of is called conjugated linoleic acid (CLA) and has been marketed by many weight loss companies. Keep in mind that these man-made CLA pills you see in the stores may not be the best way to get CLA in your diet. They are artificially made from plant oils in a manner similar to hydrogenation, instead of the natural process that happens in ruminant animals. Once again, man-made just doesn't compare to the benefits of natural sources.

Here's a great site I found that I use to order all of my healthy grass-fed beef and other free range meats. The service is impeccable and they deliver right to your doorstep in a sealed cooler. It's worth it to know that you and your family are actually eating meat that's good for you instead of the normal grocery store junk.

Now that all of your labels should be listing grams of trans fat, keep in mind that if a quantity of trans fat is listed on a meat or dairy product, it is most likely the natural good trans fats that we've discussed here (*I only recommend grass-fed meat or dairy). Otherwise, if the quantity of trans fat is listed on any processed foods, it is most likely the dangerous unhealthy crap from artificially hydrogenated oils, so stay away!

One more important note about food labels and trans fat listings... keep in mind that food manufacturers are allowed to label a food "trans fat free" if 1 serving size contains less than 0.5 grams of trans fat. So you may see some products with hydrogenated oils as one of their main ingredients, but if they make the serving size small enough so that it contains less than 0.5 grams of trans fat per serving, they can label it as trans fat free... now that's BS! just another example of our broken system!

The Best Fat Burning Pills That Do Not Exist!

Back in the day when I was still struggling to lose weight and getting totally desperate to see any kind of results, I fell into the same “quick fix” trap that I still see people falling into now. I tried every last extreme diet out there and I even resorted to dangerous fat burning pills…all in an effort to drop even just a little bit of weight…something, anything…I just didn’t want to be fat anymore.

In my own defense (if I don’t defend myself who will?), I didn’t quite know back then how dangerous these pills were…at least not as much as I know now. I just figured so many other people were taking them and they were sold at the local store, they must be safe, right? Definitely NOT!

Here was the problem (for me and maybe for you too). We all want to see results and we want to see them NOW! Not only do most of us (myself included) lack patience in many areas of our lives (yes, get it to me yesterday) but sometimes when we don’t see results in an instant, we lose steam, we give up, we just figure it’s impossible.

Now, I’m not going to turn this into a Tony Robbins, self development, “You can do it” speech. But what I am going to tell you is that if you’re looking for a quick fix to weight loss, fat burners are NOT the answer.

I could go on and on and tell you all the dangers associated with many of these pills…potential heart attack and damage to the heart, hormone disruption, stroke, permanent damage to your metabolism…but I think at this point many people are well aware of how dangerous these pills can be. We’ve all seen the unfortunate news reports of people dying from these pills…it’s just awful.

What I do want to share with you are some “safe”, quick ways to get your fat burning engine cranking. Yes, healthy eating and exercise are always the answer, but sometimes we need just a bit more to get the ball rolling.

Here are some of my own strategies that anybody can implement safely for accelerated fat loss results:

1. Eliminate Wheat and Dairy for 2 weeks or more. I know, I know…this should be the Isabel theme song. I know I remind you of this all the time, but the truth is, it works! Most wheat and dairy products will cause an inflammatory response in your body (without you even realizing they are the cause) and make it really difficult, sometimes impossible to see fat even budge off your body. Wheat products include most breads, cereals, crackers, and pastas. Dairy includes milk products and cheeses. Eggs are ok and in many cases and butter is ok as well and will not stop the fat burning process.

2. Eliminate all grains for 2 weeks or more. Holy smokes..now Isabel is getting a bit carried away here. Look I’m just telling you what works. And if you have to get into a bikini in a few weeks, your high school reunion is right around the corner (and your ex-boyfriend will be there!), or you just want the pounds to come off faster, I highly suggest going “grain free” until you reach your desired weight. NO, I’m not saying grains are unhealthy. I’m just saying sometimes fat loss will be more accelerated without them. Grains include rice, oatmeal, millet, quinoa and spelt. All healthy, yes, but a few weeks without them will help your body shed fat faster.

3. Add lemon to your water. Lemon is a wonderful detoxifier to the liver. And since the liver is your “fat burning” organ, we want it always working at optimum. Keep your liver squeeky clean, by not only eliminating processed foods and toxic substances from your eating plan but also by giving it a good cleaning with some fresh lemon. You can also add some cayenne pepper to your drink as well and that will help to get your bowels moving (if the food is not finding its way out, weight loss will be much slower).

4. Eat your fruit servings before 4pm. Again, another wonderful food group that I am in no way saying is “bad” but you may see increased fat loss results by eating your fruit with breakfast, mid morning snack and lunch and then sticking to veggies for your mid afternoon snack and dinner. Raw carrots and peppers are great with almond butter in the afternoon and a piece of steak or salmon over sautéed greens and a side salad is a great dinner. You will then still get in your fruit servings for the day but will have had them much earlier in the day.

There are many tactics and strategies that you can try before resorting to something dangerous like taking fat burning supplements that will work when you stick to them. Take action on the above 4 steps and walk onto the beach or into that high school reunion feeling and looking great. And if you’re lucky, your EX doesn’t subscribe to my newsletter and he’ll be wondering why he ever let you get away.

Mobile Monopoly Review

This page is for Mobile Monopoly Review – click below if your looking for:

* Mobile Monopoly (official site)

I’m not 100% certain, but I believe Adam will grant me access to Mobile Monopoly.

If you don’t know yet Adam Horwitz is going to be releasing Mobile Monopoly on August 3rd. And as a reviewer I will do my best to give you the best possible review I can.

From what I understand and what Adam has shared with me so far, Mobile Monopoly covers the ins-and-outs of effectively marketing to mobile devices, such as, smart phones, PDA’s, and all mobile devices with fully functional internet browsers.

To make things easier you will also have a change to get Adam’s BeastMobi software. Made to generate some highly profitable campaigns for you even simpler, but more on this later when I get a change to type out my full review.

Meanwhile bookmark this page and keep an eye on my updates.

Mobile Monopoly



UPDATE: Thanks to Tim (Adam’s business partner) I was able to gain full access to the course and was able to complete my review of Mobile Monopoly as well as the BeastMobi software tool. I must say I was pleasantly surprised by the overall ease of the course and simplicity of the tool.


Mobile Monopoly

Member's AreaMobile Monopoly is by far the best mobile marketing course that I’ve seen. Actually it is the only one I know of, which goes to show how under exposed this market really is.

At first once inside the members area the information seen may be a little too much to take in all at once. Watching the introductory video will put everything into perspective and give you a lay out of how to get the most out of the course, and most importantly what action to take next and get started as fast as possible.

The full course consists of “all video” tutorials broken down in 10 sequential modules. Each module is geared toward a specific theme to make it easier to navigate the course.


In addition to the Mobile Monopoly Course you get the:

Email Marketing Course:

Yes, you get an email marketing course. This is a series of 9-videos created specifically to go hand-in-hand with mobile monopoly. Using the strategies he explains, Adam was able to generate a list of 20,000 people in one month’s time. In this course you will learn how he did it so you can do it also.

Outsourcing Course:

In my opinion this is one of the most crucial aspects to any business. Because when you get to this point of your success, you stop working and start enjoying life. When you master the outsourcing course you can retire your self… seriously.

40 Proven Mobile Campaigns:

These are 40 profitable campaigns that Adam and Tim have used in the past. What I like about these 40 campaigns is how diverse they are in nature. You would think that there is only one way to market on mobile phones, but no… there’s lots.

I do have to mention one thing though, I did try one of the profitable campaigns and unfortunately I did not get very good results. Time didn’t allow me to attempt any of the different campaigns but the point I want to make here is “Don’t buy Mobile Monopoly” solely based on these 40 profitable campaigns, because you will be greatly disappointed.

As an entrepreneur you have to think correctly, and success can’t really be passed on like this. I’m not saying none of the campaigns are profitable, but if worst comes to worst you will have 40 examples on how to correctly set up diverse kinds of campaigns.


BeastMobi Software Tool

Mobile MonopolyI really don’t know if Adam will offer the BeastMobi tool as part of the course or as a separate product all together, but have a chance to get it I highly recommend you do because it will make things a whole lost simpler.

Pretty much BeastMobi is a tool that will automatically generate high converting mobile optimized campaigns for lead generation, CPA offers, or any other type other offer you’d like to promote on mobile phones.

It also offers many more features including mobile optimized squeeze pages, mobile banners, text message marketing, and much more.

BeastMobi tracks all your campaigns and provides detailed statistics of your campaign allowing you to make tweaks for higher conversions!

All you do is place your mobile optimized campaign (created by BeastMobi) and run it on a mobile advertising platform!

Ultimately BeastMobi will provide a turn-key solution allowing users to submit campaigns directly from the site saving them a lot of time.In a nutshell, BeastMobi is going to revolutionize mobile marketing and allow ANYONE to get involved and set up campaigns even if they’re complete newbies online.

BeastMobi is finally simplifying the way we market on mobile phones!

Oh and a new feature that was just added is now it’s setup where you can send someone to a squeeze page and then when they enter their email they are redirected to an email submit with their email address pre populated in the CPA offer so they just gotta click submit and you got the lead and the cash! All on their cell phone.


Final Thoughts

I’ve found that Mobile Monopoly is really the only complete course on mobile marketing that truly over delivers.

In fact, I was talking with Tim earlier on gmail chat and asked him why the course would be so cheap. And he told me that him and Adam had a lot of conversations concerting the price of Mobile Monopoly, and so they decided to make the course as affordable as possible for everyone.

Now, I realize that you still don’t know what the price of mobile monopoly is, and I will leave this to the professionals to reveal, but trust me it will be very affordable.

Lastly, I wanted to bring even more value to your purchase. This is why I’ve create my very own bonus to go along with Mobile Monopoly. To see my bonus page visit the url below this paragraph and if you purchase via my link I will add tremendous value to the package.

click here to go directly to my Mobile Monopoly page

Get Mobile Monopoly

Are There Free Vital Records?

Vital records are legal documents of important events, including birth,
marriage, divorce, and death. These records are created not only to
keep census and vital statistics for government agencies, but for
individual uses, such as identification, background checks,
verification of marital status, verification for a life insurance
claim, and many more reasons. However, searching for and obtaining
vital records can be a chore, and there is usually a fee involved in
obtaining a certified copy from a government agency. Is there vital
record information that is available for free? And where can you get
free vital record information?
Accessing Free Vital Records from Each State Since vital records are
legal government documents, they must be requested through an official
form, and a fee must be paid. Each state and government agency has its
own procedure and fee schedule for vital records official copy
requests. However, some states will provide limited free information
online for those vital records that are deemed “public record.”
Thankfully, tracking down the right agency to contact can be easy if
you know where to look. If you know the specific agency you need, you
can start by looking at the free resource located at
http://www.cdc.gov/nchs/w2w.htm. Here you can locate for free the
specific agency for each vital record for every state in the U.S.
Online Resources for Vital Records If you are searching a record for
someone else, or don’t know the specific county or state agency, you
can find online resources that provide helpful information. One online
resource is Archives.com. At Archives.com you can search their
collection of over 1.3 billion records, browse collections of records,
network with other family history and genealogy buffs, and even find or
ask expert advice. Although Archives.com does charge a subscription fee
for the use of their vast database, you can access their records for no
charge with a free 7-day trial. Use your free 7-day trial to search for
your own records, your living relatives, or even your ancestors. If you
find that the service is worthwhile, your subscription will
automatically begin after 7 days if you do not cancel.
Free Online Search Tools In the hunt for family tree ancestors or even
living relatives, you do have other free resources and search engines.
Another free search engine is at www.ancestorhunt.com. This free search
engine can help you find records by using specific surnames or state,
and it provides additional genealogy help. A search could turn up
digital copies of your ancestors’ records, including property deeds,
marriage bonds, and other certificates.
Another popular genealogy site is www.rootsweb.com. Here you can upload
your own family tree information and browse over 300,000 posted family
trees and over 3 billion records.
Still another helpful website that may help you find ancestors in your
family tree search is the research site provided by the Church of Jesus
Christ of Latter-Day Saints at www.familysearch.org. Your search for
personal vital records or ancestry records doesn’t have to be a chore
or cost you a lot of money. Try these free resources to get you started
and with the right information you can get the records you need.

Lean-Body Fitness Secrets e-Zine: Bogus Exercise Machines, Fat Loss Recipe

an article from Mike Geary
Certified Nutrition Specialist, Certified Personal Trainer

As a professional fitness trainer, I come across a lot of people that ask for my advice on the best way to train certain body parts. Whenever someone asks me the best exercises to do for their legs, I will obviously start to mention all of the various versions of squats, deadlifts, lunges, etc. that they can use to build legs of steel that are both strong and functional.

Many times they respond by saying something like "Oh, those are too hard. I use the leg press, leg extension, and leg curl machines, because I think they are safer".

Safer! HELL NO!

Now if you've been a subscriber of mine for some time, you know that not only do I think machines in general are a total waste of time, but they also can lead you on the path to injury...they are basically a disaster waiting to happen in my book.

To prove my point, I've decided I'm going to start periodically sending out emails as to why each individual machine is both ineffective and an injury waiting to happen.

To start today, I wanted to look at the leg press. Instead of reinventing the wheel, I found this great excerpt on the leg press in Beyond Bodybuilding by Pavel:

"Q: What is wrong with the leg press machine?

A: Where do I start? The leg press puts you in an unnatural position where your knees extend but your hips do not (your legs do line up with your body). In a study by Canadian researcher Digby Sale, strength gains on the leg press had no meaningful carryover to the squat, read a functional movement.

The sled can be dangerous, especially if you bring your knees too close towards your chest as is typical among muscleheads. Your tail comes off the pad and your rounded lower back has to bear the brunt of the unrealistic poundage. This type of flexion is the number one cause of disc herniations.

Last but not least, the sled and most other machines do not challenge your stabilizing muscles. With very few exceptions, exercise machines belong on the junk pile of history next to Communism."

As always, Pavel tells it like it is. Beyond Bodybuilding has a ton more tips like this in it's 318 pages of solid gold. He knows what he's talking about too...the former Soviet is currently an expert consultant to the US Marine Corps, the US Secret Service, and federal nuclear security teams.

So please, do yourself a favor and stay away from the leg press machine. Squats, deads, and other full body movements will do your body a world of good when done correctly, stripping off fat and carving out a rock solid physique!

All of these fat stripping exercises, plugged into my sure fire training & nutrition system for reducing body fat, are featured in my internationally popular book, The Truth about Six Pack Abs. If you haven't picked up a copy yet, get started today on the body that you've always wanted!

Alright, I know I've been slacking lately on giving you more of my secret lean-body recipes, so here's a quick meal idea that I've been using for my delicious lunches this week:

* Turkey sandwich on whole sprouted grain bread with 1/2 of a sliced avocado, red leaf lettuce, thin slice of muenster cheese, and a touch of wasabi mayonaise
* A small bowl of butternut squash soup with nutmeg
* one ripe kiwi
* a small square of extra dark (74%) chocolate for dessert

See, once again I smash the idea that healthy eating has to be boring! This meal is loaded with so many vitamins, minerals, quality protein, low GI carbs, healthy fats, and antioxidants, your body will be getting healthier by the minute.

I'll be in touch soon with more valuable training tips and more of my secret hard-body recipes. I'm out.

Stay lean,