Add Muscle - Burn Fat! - free report

          There are numerous theories concerning diets and exercises to lose body-fat.  A vast array of celebrities, athletes, personal trainers and "others" claim that the exercises they perform and the food they eat is the "best" way to achieve fat reduction and weight-loss.  It seems most of the theories are "proven" only by the people advocating them based on their own, personal "appearance" rather than any scientific evidence.

          Everyone would like to become healthy and lose weight as quickly and as effortlessly as possible.  Unfortunately, the advertisements using fake science to claim magical fat-reduction with machines that vibrate, devices that stimulate, pills that dissolve fat and creams that melt it off your body − all are untrue!  Also false is the theory of doing a specific exercise to remove fat or cellulite from specific body areas.  None of the claims are physiologically possible!

          Research has shown however, that the more muscle there is on the human frame, the more fat is used to fuel activities and the less fat is stored on the body.  In fact, simply by its existence, muscle consumes more fat even when sleeping! To check your body-fat % and healthy weight range: CLICK

         Now, don't get worried that a woman needs to look like a young Arnold Schwarzenegger in order to lose weight (of course a lot of men would love to have that physique).  All that's necessary is to tone and firm the existing muscles so they simply burn more fat 24/7.  So, why not add a little more sexy muscle?

          And more importantly, you don't need to spend hours every day in the gym and swallow gallons of expensive supplements to tone or develop good, solid muscle.  For those who like to body-build as a hobby and socialize in the gym, there are programs and exercises that work quite well.  But, for the rest of the population who simply can't find the time or the money to frequent a fitness center on a regular basis, scientific salvation is at hand with a program that beats anything, hands down.

                                                 


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And for more of Pete's amazing free-reports:

#1 Rapid Muscle Gain

#2 Aerobics and Muscle Building

#3 Women, Exercise and Muscles

To check your healthy Weight-to-Height Ratio, Body-Fat % and Body Mass Index (BMI  CLICK



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#1 Rapid Muscle Gain

There are a lot of ways to gain muscle.  You could lift cinder-blocks or dig ditches or swing a sledgehammer.  Those all work.

Lifting dumbbells, doing pushups, and lifting lighter weights through a full range of motion also build muscle.

If you wanted to gain 20 pounds of muscle and lose 20 pounds of fat, any one of the above tactics could work.  But . . . how long would each one take?  How many workouts would you need?  How many exercises would you need to do?  How much time would each workout take?

What is the best way?  That is the question that has fascinated me for nearly 20 years.

Once we start to measure a few things the answers to achieving rapid muscle gain become clear.

If we define “best way” as the way to get the “most muscle for the least amount of time invested” – which seems like a fair definition of "best" - then we can measure all the elements related to the time invested.

When we measure we discover a lot of great information:

• does 5 reps deliver 500% more new muscle than 1 rep? No.
• does lifting 100 lbs 3 times deliver more muscle intensity than lifting 300 lbs once? No.
• does doing a biceps exercise with 20 lbs generate more muscle intensity than doing a different biceps exercise with 80 lbs? No.
• does working out 3 times a week deliver a greater rate of increased intensity than working out once every 10 days? No.
• does a 45 minute workout deliver more intensity to the targeted muscles than a 5 minute workout? No.
• do most people do all of the above despite the facts? Yes.

The whole point of lifting weights is to create an artificial overload to the muscles to stimulate them to grow. The greater the intensity of that overload, the greater the muscle growth stimulation. That’s why we try to keep increasing the weights we use. Or should try.

Static Contraction training is engineered to find the heaviest exercise for each major muscle group, then to perform that exercise for the minimum time necessary (thus allowing the absolute maximum weight to be used) and then taking the longest time between workouts that still ensures progressive improvement.

So . . . that’s ultra-brief exercises, ultra-high muscle intensity and infrequent workouts.  In other words it’s the “least time invested” portion of the “best way” definition.

OK, so it’s hardly any time invested. But does it put muscle on you?  Well, here is a recent favorite story from 57-year-old Carl about his experience on the 30 Day Quick Start Program.

Here is part of what he said: “I began a little skeptical since I had tried static contraction training before and stopped after a couple sessions because I couldn’t believe such a short workout would work.” 

Starting weight          179.8 lbs
Ending weight            186.8 lbs 
Beginning body fat      27.4% (approx 49.3 lbs)
Ending body fat          22.8% (approx 43.0 lbs)
Total mass gain           13.3 lbs
Total fat loss                6.3 lbs
Average strength gain across all exercises   49%

Carls says: “Not bad for a male aged 57yr 9mo. I feel as strong as when I was a 21 year old Marine. Probably would have done better, but I had just recovered from an injury sustained with H.I.T. full range training, so I started off very carefully with the weights chosen and held for 10-15 seconds.”

So, because he was nursing an injury, Carl’s workouts actually used 10-15 second static hold times with lighter weights than he could have held for 5 seconds.

Nevertheless his actual exercise time was about 1 minute per workout and he gained 13.3 lbs of muscle in 10 workouts.  That’s 1.3 lbs of muscle per workout and per minute of actual exercise.  That's training efficiency!  (Carl said his workouts took about 30 minutes because he had to set them up on several conventional machines.  But his time actually lifting was about 1 minute per workout.  Amazing, what rational, engineered training can do, isn’t it?)

I can’t promise you will increase your overall strength 49%, lose 6.3 lbs of fat and gain 13.3 lbs of muscle in only 10 workouts, but you are bound to see measurable improvement.

My Favorite Line

Even with all those numbers I love to look at and compare, do you know what I liked best about Carl’s story?  It was this: “I feel as strong as when I was a 21 year old Marine.”   When a 57-year-old guy says that it makes my day.  Seriously. It’s one thing to have bigger biceps or to bench press a personal record, but to have the feeling of youth and vigor restored is a magnificent thing for anyone.  And to feel like a young marine again is high praise indeed.

Efficiency: 10+ lbs of Muscle in Only 10 Workouts

Many people would be impressed with the above achievement, and rightly so – 13.3 lbs of new muscle in 10 workouts!  But it’s the efficiency of it that is really the impressive element.  Those gains were achieved with 10 minutes of actual exercise.  Ten minutes! (It would have been about 2.5 minutes but Carl was recovering from a previous full range injury and used slightly lighter weights and longer static hold times.)

So if a busy person can achieve results like that in 10 minutes of training time spread over a month, why on earth would he choose to do 60 minute workouts 3 days a week for 52 weeks a year?

Aren’t You a Busy Person?

I don’t claim to be a historian or a cultural anthropologist but it seems to me that we live in the busiest, most hectic time in man’s history.  Recent studies reveal many people get inadequate sleep, most households have two wage earners, families don’t eat together, commute times are high and even when people are supposed to be relaxing they are sending text messages, talking on their mobile phones or otherwise multitasking.

It seems like common sense that efficiency should be the most sought after element of almost every endeavor.  People literally don’t have time to waste and if something can be done in 5 minutes, why would they spend an hour doing it some other way?

Efficiency is what Static Contraction training is all about.  It is hands down the most time-efficient way to build strength and muscle mass and to garner the health benefits that go along with increased fitness. Ten exercises – five seconds each - and once or twice a month workouts.

Why would anyone choose not to train this way?
 

Train with your brain,

  



 

#2 Aerobics and Muscle Building - Scheduling Aerobics and Static Contraction Training

          We get a lot of questions about mixing aerobics (tennis, running, cycling, jogging, walking, etc.) with high intensity Static Contraction training.  Most of the questions ask about recovery time.

          That’s a good thing.  It shows that people are paying attention to their training frequency so they don’t overtraining and do useless, unproductive workouts.

          Aerobic training and strength training are the yin and yang of the exercise world.  They are two fundamentally different concepts that meet in a “harmony of opposites.”

          To be clear, when talking about “aerobics” I am referring to low intensity, long duration exercise that is intended to expend calories and burn fat.  I’m not referring to the term “cardio” which, properly used, should refer to strengthening the heart muscle.  Many people use “cardio” and “aerobics” interchangeably but they really shouldn’t.

Aerobic training is low intensity.  Strength training is high intensity.  Combining the two into an effective, efficient training regimen can be greatly simplified by using rational training principles.

The Biggest Mistake

The biggest mistake people make when trying to combine aerobic training with strength training is that they employ a progressive overload methodology to their aerobic training.  For example, they start out walking a few days per week, then they increase the intensity to jogging, then they mix intervals of jogging with running.  Then they run hills, and so on.

That method increases intensity to the point where the body needs extended recovery time.  Which means more days off without training…which means fewer calories burned and less fat loss.  The key to effective aerobic training that burns of maximum fat is long term consistency.

Pop Quiz

Which requires more calories?:

Running 1 mile?
Jogging 1 mile?
Walking 1 mile?

It’s a trick question.  In physics they all require exactly the same number of calories.  And in that little fact lays some truly great news!  If you go for a walk seven days a week you will burn more calories than going for a run six days a week. (Technically a runner will get an extra benefit because his metabolism will continue to operate faster after running…but there is another piece of information that trumps that!)

Build Muscle and Burn Fat 24/7!

Muscle is called “active tissue” because it requires a lot of energy to maintain itself.  In fact, every pound of new muscle you add to your body will burn about 30 to 60 calories per day.  That can really add up.

By adding just 10 pounds of muscle to your body, it will burn off 31 to 62 pounds of fat over the next year.  And it will keep burning those extra calories year after year!  That means when you’ve lost the fat you can eat more (a lot more) and not gain back the fat.  Also, with less fat and more muscle your body will have the lean, toned, fit look that everyone wants!

By combining aerobics with strength training you can transform your body in the shortest possible time then keep it lean and muscular year round without starving yourself on a low calorie diet.

Opposite Principles

The important characteristics of a sustainable aerobic training program are:

Low intensity muscular output

No progression of intensity from workout to workout

Fixed frequency

The important characteristics of a sustainable strength training program are:

High intensity muscular output

Progressive intensity from workout to workout

Variable frequency (to allow for full recovery as intensity increases)

So combining a high intensity strength training system such as Static Contraction Training (SCT) with a regular aerobic program might look like this for the first two months: (Please pardon the long layout but it helps make a point visually . . . it becomes a long time between SCT workouts.)

DAY / ACTION

1 SCT WORKOUT
2 WALK
3 WALK
4 SCT WORKOUT
5 WALK
6 WALK
7 SCT WORKOUT
8 WALK
9 WALK
10 WALK
11 SCT WORKOUT
12 WALK
13 WALK
14 WALK
15 SCT WORKOUT
16 WALK
17 WALK
18 WALK
19 WALK
20 SCT WORKOUT
21 WALK
22 WALK
23 WALK
24 WALK
25 SCT WORKOUT
26 WALK
27 WALK
28 WALK
29 WALK
30 WALK
31 WALK
32 SCT WORKOUT
33 WALK
34 WALK
35 WALK
36 WALK
37 WALK
38 WALK
39 SCT WORKOUT
40 WALK
41 WALK
42 WALK
43 WALK
44 WALK
45 WALK
46 WALK
47 WALK
48 SCT WORKOUT
49 WALK
50 WALK
51 WALK
52 WALK
53 WALK
54 WALK
55 WALK
56 WALK
57 WALK
58 WALK
59 SCT WORKOUT
60 WALK

Notice how the days off between the SCT workouts increase?  That’s because each workout (if properly engineered) involves lifting heavier weights and creates extra demands on your body’s recovery system. If you did SCT every 3 days you would not be able to lift a heavier weight each time.  Remember that.

Yet you can fill in every other day with low intensity, longer duration aerobic training.  So every day you are doing something to burn fat and keep it off long term!

This is a sustainable program because your body gets the time it needs to fully recover between workouts.  Sustainability is the key to sticking with a fitness program month after month until you reach your goals.

                                          Train with your brain,

                                                      




                                                                                         










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