A lot of people of are curious about what it’s like to be a Workout Muse member.

Though most of my body weight resistance training workouts feature alternating sets of non-competing exercises (e.g. upper and lower body exercises), sometimes it’s great to switch things up and perform alternating sets of competing exercises (e.g. squats and lunges).

This provides a huge muscle building stimulus through a prolonged time-under-tension for the the muscles being worked. This exhausts your muscles rapidly and thus really helps build up your muscular endurance. You are going to feel more burning in your muscles during competing supersets (local muscular endurance emphasis) where you tend to feel more burning in your lungs from non-competing supersets (total body conditioning emphasis). Each protocol helps make the other better, so make sure to employ this strategy to break through plateaus and to provide extra variety.

Take a look at the competing superset workout below that I performed today:

Tabata Lower Body Quad-Dominant Superset

Exerxise#1- Jump Squats with weighted vest
Exercise#2- Rear Foot Elevated Split Squat with weighted vest (alternate legs from set to set)

Tabata Upper Body Pull Superset

Exercise#1- Suspended Body Weight Rows
Exercise#2- DB Biceps Curls

Tabata Lower Body Hip-Dominant Superset

Exercise#1- Stability Ball Hip Extension Leg Curl
Exercise#2- Stability Ball Single-Leg Hip Extension (alternate legs from set to set)

Tabata Upper Body Pushing Superset

Exercise#1- Decline Push-ups (backed off to regular push-ups as needed)
Exercise#2- Parallel Bar Dips (backed off to off bench dips as needed)

Finisher- 30-30’s

Exercise#1- sprint-backpedal combo (5-10 yard increments)
Exercise#2- lateral shuffle combo (5-10 yard increments)

crank it!

BJ

http://www.workoutmuse.com

Workout Muse: All About Tabatas

I. Intro to Tabatas

A.) Scientifically Proven

- 4 minutes of high-intensity interval training led to greater fat loss and improvements in fitness than 60 minutes of steady state aerobics!

B.) Adapted for Rapid Fat Loss in The Real World

1.) Maximal Calorie Burning and Glycogen Depletion During Workouts:

- Metabolic Resistance Training: Body weight interval training consists of alternating between bouts of 20-60 s of all-out high-intensity effort and short rest periods between sets. This leads to rapid fat loss because it increases levels of catecholamines (adrenaline) which directly mobilizes body fat while simultaneously depleting your body’s glycogen (sugar) stores resulting in more total body fat burning 24-7.

- Exercise Variety: By regularly changing up your exercise selection you prevent your body from adapting to any given movement. Inefficient exercises performed with short rest periods between sets make your muscles and nerves work harder to perform them thus burning more calories during training. It also creates a “fight or flight” response that is the X-factor in making the human body change – if doesn’t kill you, it makes you stronger and leaner!

2.) Maximal Calorie Burning After Workouts:

- Increased Protein Turnover: By doing a lot of work with short rest periods betweens sets and involving all of the major muscles in your body you create the optimal hormonal environment for fat loss AND muscle growth. More muscle break down during workouts (caused by the release of cortisol) leads to more muscle growth and fat loss after workouts (caused by the release of growth hormone). This muscle repair is very energy costly and increases metabolism for 24-48 hours after the workout.

- EPOC: The oxygen debt created in your muscles from anaerobic interval training leads to a serious AFTERBURN for 24-48 hours after your workout

Bottom Line For Rapid Fat Loss Resistance Training:

Perform total body workouts with a high volume of work using multi-joint movement patterns and short rest periods between movements for a total of 20 minutes of intervals.

- The key to rapid fat loss is preventing efficiency and adaptation during your workouts
- Tabatas are KING for rapid fat loss: 2:1 work to rest ratio

II. The Workout Muse Rapid Fat Loss Body Weight Training System

- See BWT manual for more info

III. Tabata Templates

Template#1 The Tabata Classic

BWT Workout A

“TABATAS”

Exercise Selection and Order:

You will perform 6 total exercises: 2 lower body, 2 upper body, and 2 core exercises.

Exercise Performance:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following exercise:

Single-Exercise- Bilateral Hip-Dominant: Hip Extension Variation

Station#2- 5 minutes: Tabata Upper Body (Push-Pull)

Alternating sets of the following exercises:

Exercise#1- Horizontal Push: Push-up Variation
Exercise#2- Horizontal Pull: Row Variation

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following exercise:

Single-Exercise- Unilateral Knee-Dominant: Lunge Variation (for stationary lunges, alternate legs from round to round)

Station#4- 5 minutes: Tabata Core

Alternating sets of the following exercises:

Exercise#1- Core Trunk-Dominant: Upper Body Twist Variation
Exercise#2- Core Trunk-Dominant: Crunch Variation

Template#1 The Tabata Classic

BWT Workout B

“TABATAS”

Exercise Selection and Order:

You will perform 6 total exercises: 2 lower body, 2 upper body, and 2 core exercises.

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following exercise:

Single-Exercise- Bilateral Knee-Dominant: Squat Variation

Station#2- 5 minutes: Tabata Upper Body (Push-Pull)

Alternating sets of the following exercises:

Exercise#1- Vertical Push: Dip Variation
Exercise#2- Vertical Pull: Curl Variation

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following exercise:

Single-Exercise- Unilateral Hip-Dominant: Single-Leg Hip Extension Variation (alternate legs from round to round)

Station#4- 5 minutes: Tabata Core

Alternating sets of the following exercises:

Exercise#1- Core Hip-Dominant: Lower Body Twist Variation
Exercise#2- Core Hip-Dominant: Leg Raise Variation

Template#2- Tabata Straight Sets

BWT Workout A

“TABATAS”

Exercise Selection and Order:

You will perform 4 total exercises: 2 lower body and 2 upper body

Exercise Performance:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following exercise:

Bilateral Hip-Dominant- Hip Extension Variation

Station#2- 5 minutes: Tabata Upper Body Pull

Straights sets of the following exercise:

Horizontal Pull- Rowing Variation

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following exercise:

Single-Leg Knee-Dominant: Lunge Variation (for stationary lunges, alternate legs from round to round)

Station#4- 5 minutes: Tabata Upper Body Push

Straights sets of the following exercise:

Horizontal Push: Push-up Variation

Template#2- Tabata Straight Sets

BWT Workout B

“TABATAS”

Exercise Selection and Order:

You will perform 4 total exercises: 2 lower body and 2 upper body

Exercise Performance:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following exercise:

Bilateral Knee-Dominant- Squat Variation

Station#2- 5 minutes: Tabata Upper Body Pull

Straights sets of the following exercise:

Vertical Pull- Curl Variation

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following exercise:

Single-Leg Hip-Dominant: Single-Leg Hip Extension Variation (alternate legs from round to round)

Station#4- 5 minutes: Tab
ata Upper Body Push

Straights sets of the following exercise:

Vertical Push: Dips Variation

Template#3-Tabata Super Sets

Non- Competing Supersets (different movement patterns)

- 4 exercises: 2 lower and 2 upper
- 8 exercises: 2 upper, 2 lower, 2 core, 2 conditioning

Competing Supersets (same movement pattern, different exercise variations)

- 4 exercises: 2 lower and 2 upper

Knee-Dominant Superset

1.) Squat
2.) Split Squat

Pros: Exercise Variety for Advanced Members
Cons: Confusion and Quick Transition for Beginners

Template#5- Tabata Circuits

Non- Competing Circuit (different movement patterns)

- 4 exercises: 2 lower and 2 upper
- 8 exercises: 2 upper, 2 lower, 2 core, 2 conditioning

Competing Circuits (same movement pattern, different exercise variations)

- 4 exercises: 2 lower and 2 upper

Sample Push-Up Circuit: Select 4 or 8 exercise variations

1.) Explosive Push-up
2.) T-Push-Up
3.) Regular Push-up
4.) Off-Set Push-up
5.) Stability Ball Push-up
6.) Spiderman Push-up
7.) Close-Grip Push-Up
8.) 1-Legged Push-up

Pros: Exercise Variety for Advanced Members
Cons: Confusion and Quick Transition for Beginners

Template#6- Tabata CHAOS

- Random call out of exercises by trainer and/or client(s)

Pros: Exercise Variety for Advanced Members
Cons: Confusion and Quick Transition for Beginners

Tabata Extras/Modifications

- Progress Tracking: Tabata Score = Lowest rep total on any given set for a particular exercise

- Go all Unilateral: Employ single-arm and single-leg exercises throughout

- Exercise Selection: Employ endless exercise variations while staying true to the movement patterns

- Exercise Order: Prioritize weaker movement patterns earlier in your workouts

- Combination Movements: Add total body exercises to total body workouts

- Drop Sets: Load or Variation

- 5/10/20 sec pump and holds: squat for 5 s, hold for 5 s, etc.

Bonus- Finisher

Finisher A

“30-30’s”

Exercise#1- Lunge Variation @ max reps or max hold for 30 s, 0 s rest and transition
Exercise#2- Push-up Variation @ max reps or max hold for 30 s, 0 s rest and transition

- Perform this 1-minute round 5x for 5 total minutes

Finisher B

“30-30’s”

Exercise#1- Squat Variation @ max reps or max hold for 30 s, 0 s rest and transition
Exercise#2- Row Variation @ max reps or max hold for 30 s, 0 s rest and transition

- Perform this 1-minute round 5x for 5 total minutes

Other 30-30 Finisher Options:

- Upper Body Finisher: alternate push-ups and rows
- Lower Body Finisher: alternate squats and alternating lunges
- Core Finisher: alternate dynamic front pillar and dynamic back pillar
- Conditioning Finisher: alternate between stationary run and jumping jacks
- Total Body Finisher: alternate between 1-arm squat-to-press (switch arms)
- Chaos: Random call out of exercises by trainer and/or client(s)

The Workout Muse EXPRESS

Everybody’s got at least 5 minutes!

In the real world, there will be days when we simply do not have enough time for a full 30-minute workout. In most instances, the typical approach we take is to just skip the workout altogether. The flawed assumption here is that no significant results can occur in less than 30 minutes anyways. However, this could not be further from the truth! Both our clients and we have discovered just how much can happen in 5 minutes or less with the right approach to training. So basically, there is no room for excuses as we all have at least 5 minutes on any given day to workout.

It’s not about time… IT’S ALL ABOUT INTENSITY!

The Workout Muse EXPRESS consists of short, but INTENSE workouts that can completed in 5 minutes or less to keep you on track for long-term success. Granted, you will not get as good of results from the EXPRESS workouts as you will from performing the prescribed full-length workouts due to both a lower calorie burn both during and after your workout. However, you will at least maintain your strength and conditioning while still igniting your metabolism for a potent fat-burning stimulus. This is without a doubt better than nothing!

Now the key to these EXPRESS workouts is the word INTENSITY. In both scientific research and real world studies, time and time again one thing is clear: Intensity is truly the only thing that makes your body change! Intensity is the key to ripping off ugly, unwanted body fat and gaining lean, sexy muscle.

As much as we’d love to claim we’ve reinvented the wheel here, this intensity principle is nothing new in the fitness world. Even as far back as 1994 in the journal Metabolism researchers discovered the following: each calorie you expend during high-intensity exercise burns 9 times more fat than the same calorie expended during steady state aerobic exercise! Don’t believe this? Well, trust us when we say that you definitely will become a believer in intensity after performing your first EXPRESS workout. It’s really the coolest thing in the world. It’s like you just flip the switch to building the body of your dreams. See below to learn more about why this happens:

The Role of Intensity in Exercise

- Embraces the Carb-Burning Zone by rapidly reducing muscle glycogen during training which promotes enhanced total body fat-burning at all other times of day.

- Burns a ton of calories both during AND after exercise. This phenomenon is due to the post-workout “afterburn” know as EPOC which describes the number of calories your body expends in the recovery of your metabolism back to pre-exercise levels from high-intensity training.

- Puts your body in a “fight or flight” mode which creates a hormonal environment that optimizes both fat loss and muscle gain and forces your body to adapt for means of survival.

The Workout Muse Cardio EXPRESS

4-Minute Equipment-Free Fat Loss in Your Living Room!

This cardio express workout features the breakthrough Tabata Protocol that Japanese scientists used to compare the effects of only 4 minutes of high-intensity interval training to a slow, long 60-minute steady-state aerobic alternative. They found greater fat loss and greater improvements in overall conditioning with the following 4-minute interval routine versus the full hour of aerobics! Each workout takes only 4 minutes, not including the highly recommended warm-up routine. In all, you will be in the shower 10 short minutes after breaking your first bead of sweat.

Cardio EXPRESS- Tabatas: 4 minutes total

- 5-minute warm-up (optional, but highly recommended)
- You will alternate between 20 s of work and 10 s of rest
- You will perform this 30 s interval 8x for 4 total minutes

The Top 6 Body Weight Cardio Exercises

Choose either one exercise below and perform it for the full duration of your workout OR feel free to switch to different exercises from round to round to mix things up and get a little more variety:

1.) Stationary Running
2.) Jumping Claps (Modified Jumping Jack)
3.) Cross-Country Skier
4.) Mountain Climber
5.) Burpee Variation
6.) Shadow Boxing/Kickboxing

See the You-Tube Video below for a full demo of this routine and the exercises involved @

http://youtube.com/watch?v=jMnleE-DzKM

Note- Feel free to perform this protocol with any mode of cardio exercise (e.g. outdoor/treadmill running, cycling, etc.). We have simply provided the best equipment-free cardio exercises for the utmost simplicity, affordability, and convenience.

Perform these cardio workouts only on days:

- When you truly have NO TIME for the prescribed full-length 20-minute interval workouts (e.g. travel days)

- For an extra metabolic boost during the day to accelerate fat loss (immediately in the morning or 4-6 hours before/after your main workout of the day)

- Before a “free meal” to serve as a bit of damage control so that your body is primed to use the extra carbs and calories from this meal for muscle growth and recovery while minimizing fat-storage (don’t push this too far – this is not an excuse to go hog-wild!)

Listen and Lose Fat,

BJ Gaddour, CSCS

http://www.workoutmuse.com

PS- See how Workout Muse doesn’t just change lives… it saves lives!

“I went to the doctor yesterday; I was weighed and my blood pressure
was taken. Last year, at this doctor’s office, I weighed 300 pounds
and my blood pressure was 150/94. Yesterday, my weight was 237 and my
blood pressure was 112/72. Just thought I share one of the many
benefits I have gained thanks to Workout Muse!”

- Paul Lundh

PPS- PLEASE FORWARD THIS NEWSLETTER TO ANYBODY THAT YOU KNOW WHO CAN BENEFIT FROM IT SO WE CAN SPREAD THE HEALTH

You can’t get sexy unless you can burn fat and build muscle. And you can’t burn fat or build muscle optimally unless you can perform total body exercises through pain-free, full ranges of motion.

I have struggled with knee pain my whole life. Beyond having patellar tendonitis on and off for 10+ years, I had 4 surgeries (2 on each leg) by the time I was 22. It was a vicious combo of being overweight, eating poorly, and training like an absolute moron being the typical meat head college football player that I was (ignoring form and pain to lift the most weight possible).

I am happy to say that since I have finally learned to start listening to my body and addressing tissue work via foam rolling and corrective flexibility training. My knees are now 100% and I have ZERO limitations with my lower body!

For your viewing pleasure, check out a WORKOUT MUSE YouTube video for the top 2 stretches to alleviate, if not eliminate, nagging aches and pains in your knees (you may have to copy and paste this link into your browser) @

http://www.youtube.com/watch?v=–PeQIBwdxc

I swear by these 2 stretches, add them in 1-3x per day and you won’t believe how much better those wheels will feel . I promise you that if you perform these stretches religiously you will notice immediate differences in the way you move and feel.

Regardless of whether or not you have knee pain, these 2 static stretches should be a staple of your flexibility routine for optimal health and performance!

If you want regular updates for new videos just like this, make sure to subscribe to our WORKOUT MUSE YouTube page!

Crank it!

BJ

http://www.workoutmuse.com

Today I am providing you with some much needed corrective stretching for your shoulder and upper back/neck area.

We spend way too much time during the day positioned like a hunch back:

– slouched forward
– shoulders elevated and shrugged
– arms internally rotated

Guess who this sounds like:

QUASIMODO

Now don’t get me wrong, the hunchback of Notre Dame is a good dude with a great heart… but he’s not too sexy.

Trust me {!firstname}, you don’t want to be a hunchback!

You can start by following the NO MORE HUNCHBACK STRETCHING PROGRAM provided in the following Workout Muse You Tube Video:

http://www.youtube.com/watch?v=z63iWA6_lz0

If you haven’t yet, make sure to subscribe to the Workout Muse You Tube Page for FREE so you can stay current with all video updates!

Crank it!

BJ

http://www.workoutmuse.com

PS- Are you doing your rapid fat loss cardio program that we gave you as a gift upon signing up for this newsletter? You know the same workouts that the 6 Get Sexy Milwaukee Contestants used to lose a combined 96 scale lbs in the first 4 weeks! And yes, 5 of these contestants are women over 40 years old, so don’t think ladies with more life experience can’t get sexy FAST too!

If not, you better get started today as these workouts are the ultimate cardio workout for getting rid of that stubborn fat! It’s all in the Rapid Fat Loss Cardio Program we’ve provided you.

To take your cardio interval workouts to the next level, for only 14.95/month you can get your very own personal music trainer as a downloadable mp3 soundtracks updated every month with new workouts to new mind-blowing music that will tell you exactly what to do. It’s all done-for-you baby @

http://www.workoutmuse.com/enthusiasts.aspx

PPS- You better HURRY! We are going to be raising our special introductory prices by Monday, and they will never be this low again!

Been a while since I’ve done some barbell movements so i switched things up and did some. Man, these last 2 workouts were legit!

Wednesday

Tabata BB Front Squats

Tabata Jackknife Push-ups

Tabata BB Hang Cleans

Tabata Explosive T-Push-Up + Hold

Total Finisher- 30-30’s

Exercise#1- Reverse lunge with opposite arm db curl (left leg fwd)
Exercise#2- Reverse lunge with opposite arm db curl (right leg fwd)

Friday

Tabata Ice Skater Jumps

Tabata BB Torque

Tabata 1-arm BB Row

Tabata Stability Ball Push-up+Knee-In Combo

Core Finisher- 30-30’s

Exercise#1- Alternating L Side-Front-R Side Pillars
Exercise#2- Stability Ball Hip Extension Hold

Crank it!

BJ

http://www.workoutmuse.com

I must admit that seeing David Cook bursting with overwhelming emotion after his upset American Idol victory last night was extremely satisfying.

Here’s a guy that only showed up to auditions to support his brother, but now he’s the American Idol.

Here’s a guy that was the last man standing among 100,000 other dreamers just like him.

Here’s a guy that not so long ago was a bar tender making ends meet, and now he is on the verge of making millions doing what he loves to do… doing what he was meant to do.

You could see that he just wanted someone to PINCH HIM to make sure he wasn’t still dreaming.

Say what you want about American Idol, but the bottom line is that they make stars.

They have a tried and proven system to turn out money-making pop singers year in and year out. Anything successful in life always has a turn-key system behind it.

It’s almost Memorial Day and it’s starting to get nice and warm.

I want you to stop doing whatever you’re doing right now and do your very own PINCH TEST right now!

Except, I want you to reach down and pinch your belly. I mean really grab your gut and see how much fat you can get in your hand.

Doesn’t feel too sexy does it? Do you want to get rid of this as fast as possible?

Then be like David Cook and follow a tried and proven system that gets big-time results AND fast!

You are under 6 weeks away from that special 4th of July BBQ. With Workout Muse you can lose up to 2-3+ lbs of fat per week and get rid of that gut so you can feel good about showing off that sexy body this summer.

My friend and Workout Muse client Paul Lundh lost 34 scale lbs in the first 4 weeks.

Now make no mistake about it… Paul worked his ass off and he followed the integrated training and nutrition plans to a T. But Paul is also emerging as a sexy man beast and all of his hard work is truly paying off:

“I train with BJ and Naomi 3 times per week at the Get Sexy Boot Camps (features the Workout Muse rapid fat loss body weight training workouts). On my own, I use the Workout Muse System 3 times per week while doing my interval cardio work. This system enables me to concentrate on the workout and not have to watch the clock because it tells me when to transition. I enjoy the tempo and all the distinct sounds in the music. I find it very motivational and it’s all done-for-me.”

Paul is smart, just like David Cook. He found a platform for success and he followed a tried and proven system that will walk him by the hand to the promise land.

Congratulations on all of your success Paul. I am so proud of you man.

I only hope Paul’s success can inspire some of you to take action just like he did

It’s time to unleash the sexy beast in you!

And fortunately you won’t need the luck of David Cook to make it happen, just 14.95-19.95/month

Listen and Lose Fat,

BJ Gaddour, CSCS

http://www.workoutmuse.com

PS- Take a look at all of the amazing things that Paul and his family have achieved thus far with Workout Muse in only 10 Weeks of training:

“I’ve struggled with my weight since leaving the Air Force (AF) in 1993. I started taking less care of myself and didn’t care much about my appearance. I used food and alcohol as a crutch and for comfort.

After my father died in December 2000, I decided I’d fulfill a promise to him and get into shape. I read books and magazines, joined a gym, cut out all alcohol, cut down calories and fat to less that 1500 and 15 grams respectively. I worked out nearly every day, doing mostly cardio and then some weight training, but I’d do them on the same days. I lost 72 pounds in less than two months. I thought I did it! I was 217 pounds, my old average AF weight, but I didn’t look the same. People would ask me if I was ill and members of my family told me I didn’t look very good. That’s all I needed to stop; I was looking for an excuse anyway. When I look at pictures from that time, I now see what everyone else saw back then. My eyes were sunken in, my hair was very thin and I didn’t look healthy.

I started eating poorly and drinking alcohol again and before long, I gained all the weight back that I had lost and a lot additional weight. I had my two best friends back, beer and pizza. They didn’t tell me I looked sick and didn’t care how big I was. I topped out at 306 pounds. I’d make fun of my size and weight, which gave others the OK to make fun of me also. I always said I didn’t care and that it didn’t bother me, but I now know, deep down, it did.

For the past few years, I’d say I’d try to get into shape, but I always wanted to start on a Monday. Monday never came and there was always an excuse, often the same ones.

Fast-forward to February 2008. My wife Lisa and I started The Get Sexy Boot Camps. We have worked out with the Workout Muse system and have been following their Eternal Eating plan. In the back of my mind, I had many doubts. I didn’t think I had the time, but I did. I thought I’d always be hungry, but I wasn’t. I thought the workouts would be too hard, but they weren’t. I thought it would be too expensive to eat healthy, but it wasn’t. Before long, I wasn’t as sore as I was at first, I was able to move easier and do more during the workouts. My whole family started to eat much better because we weren’t buying the junk we used to eat. My daughters’ workout with us on our cardio days and it is now part of our lives.

Since February 18, when I started the Get Sexy Boot camps and following the Workout Muse System, I’ve lost 58 scale pounds. I’ve gone from a size 44 pants to between a size 36 and 38. I’m wearing clothes that I haven’t been able to wear for seven plus years. I feel great and my energy levels are high. People are noticing the changes in my body and attitude. No one has said I look ill, in fact, everyone thinks I look great. My coworkers say I look happier. My confidence is as high as I can every remember it. I am enjoying life now, instead of just living, thanks to BJ and Naomi.”

- Paul Lundh

PPS- Please spread the health and forward this newsletter to anybody you know who can benefit from it!

PPPS- The Workout Muse introductory prices will be going up in June. Take action now!

Last 3 workouts of the day:

Last Friday: Tabata Workout B

Tabata Box Jumps

Tabata Single-Arm Band Lat Pulldowns

Tabata Single-Arm DB Shoulder Presses

Tabata Stability Ball Knee-Ins

Last Saturday: Cardio A- Outdoor Running

- 5-min warm-up
- 30 s on, 90 s off. Repeated this 2-minute interval 10x for 20 total minutes
- 5-minute cool-down

Monday: Tabata Workout A

Tabata Single-Leg Squats (left leg)

Tabata Single-Leg Squats (right leg)

Tabata Spiderman Push-up

Tabata DB Push-up Rows

Monday: Cardio B- Indoor Cycling

- 5-min warm-up
- 60 s on, 180 s off. Repeated this 4-minute interval 5x for 20 total minutes
- 5-minute cool-down

Crank it!

BJ

http://www.workoutmuse.com

HOW TO GET A SEXY METABOLISM IN 21 DAYS!

Day#3, Tip#3: Eat the RIGHT Meals at the RIGHT times to build the body of your dreams!

What I am about to tell you is what I have found to be THE most effective nutritional strategy for helping people look better naked. It is so powerfully that people usually see noticeable changes in their physiques after just a couple of days of implementing it. I am not exaggerating when I say that it will change your body and your life forever!

WARNING:

IMPLEMENTING THIS STRATEGY WILL LIKELY RESULT IN A DEAD SEXY BODY THAT WILL BE THE TALK OF THE TOWN. DO NOT FOLLOW THIS ADVICE UNLESS YOU ARE OKAY WITH BOTH INTENSE FLATTERY FROM YOUR PEERS AND INTERESTED GLANCES FROM THE OPPOSITE SEX. IT’S ABOUT TO GET TOO SEXY IN HERE!

ETERNAL#2- Eat the RIGHT Complete Meals at the RIGHT Times: Eat Core Meals anytime. Reserve Activity Meals for breakfast or ideally within 3 hours of intense activity.

Eternal Eating consists of two main types of meals: core meals and activity meals. Core meals consist of lean proteins, fruits and veggies, and healthy fats and can be eaten anytime. Activity meals consist of lean proteins, fruits and veggies, and nutrient dense carbohydrates (whole grains and legumes) and are best consumed either for breakfast or within 3 hours of intense activity. This simple and brutally effective nutrient timing strategy alone will take your sex appeal to the next level!

Two Types of Complete Meals: Core Meals and Activity Meals

Core Meals (CM)

Consist of Powerful Proteins (PP), Vivacious Veggies (VV), and Fabulous Fats (FF) and can be consumed anytime of day.

The Core Meal Effect:

More Lean Muscle Mass and Less Body Fat → Sexy Metabolisms → Sexy Cores

- Core Meals Serve as your Nutritional Foundation: These meals can be eaten at anytime of the day. By eating Core Meals every 2-4 hours you maintain stable blood sugar levels and provide a steady flow of energy to your body all day long. In this way, these meals prevent the huge fat-storing insulin spikes typical of the diets of most Americans that come from:

a.) Frequently eating a large quantity of refined or junk carbohydrates
b.) Overeating later in the day after skipping meals

- Core Meals lead to Sexy Metabolisms: Core Meals create the optimal hormonal environment for simultaneous lean muscle gain and fat loss. By providing all of the essential nutrients to build and maintain lean muscle mass and metabolism without any of the “extras” (starchy or sugary carbs) Core Meals allow your body to melt its fat stores at the same time. This what we call a “Sexy Metabolism” that is working to help you look better naked 24-7!

- Sexy Metabolisms Lead to Sexy Cores: Your body’s core muscles collectively consist of the abs, hips, thighs, and lower back. These are the areas that most fitness enthusiasts want to improve the most. Unfortunately, these areas tend to be the stubborn fat areas for most people (generally the abs and lower back for men and the hips and thighs for women). In other words, there is no amount or type of exercise that will make your core musculature more visible without a strategic nutrition plan to trick your body into shedding the unwanted body fat that is hiding these coveted “eye candy” muscles. Core Meals unlock your CORE’S potential by building a SEXY METABOLISM that will get rid of these unsightly trouble spot areas that are hindering your body’s true sex appeal!

Activity Meals (AM):

Activity Meals consist of Powerful Proteins (PP), Vivacious Veggies (VV), and Energy Carbs (EC) and should only be consumed immediately upon waking for breakfast and/or within 3 hours post-workout. Activity Meals fuel both the optimal performance of and the recovery from high-intensity exercise.

The Activity Meal Effect:

Improved Workout Performance and Recovery → More Lean Muscle Mass → Sexy Metabolisms

- Activity Meals Are Activity Dependent: The total number of activity meals you consume on a daily basis is directly related to your activity level. The less active you are, the lower the number of activity meals your body needs to function optimally. In general, the average American adult with a sedentary job should only consume a maximum of one Activity Meal per day and even this is often not needed.

- Activity Meals Are Body Type And Goal Dependent: The total number of Activity Meals you consume on a daily basis is directly related to your body type and/or your training goals. If you are prone to weight gain or want to lose body fat (endomorph), your body will respond best to fewer Activity Meals and more Core Meals. If you struggle to gain weight (ectomorph) or want to build muscle, your body will respond best to fewer Core Meals and more Activity Meals.

- Activity Meals Must Be Consumed At The Right Time(s): These meals are best consumed at two specific times of day: breakfast and/or within the 3-hour Workout Window (e.g. within 3-hours of performing high-intensity exercise, the sooner the better). This revolutionary concept is known as nutrient partitioning and essentially means that at these times your body preferentially stores Energy Carbs (EC) in muscle cells instead of fat cells. This is when your body best handles the insulin surges caused by EC consumption (e.g. sugary and starchy carbohydrates). At these times your body preferentially uses these foods to build and repair muscle and to re-stock the sugar stores in your muscles as training fuel for upcoming workouts. However, eating Activity Meals at other times of the day will often lead to unwanted fat-storage that will hide that lean, sexy muscle that you are training so hard to get!

- Activity Meals Promote Optimal Muscle Growth And Recovery: Activity Meals provide all of the necessary nutrients to jump-start muscle growth and recovery in addition to igniting a muscle-building, fat-burning metabolism for hours and hours after the completion of your workout.

The Bottom Line:

Eat Core Meals anytime. Reserve Activity Meals for breakfast or ideally within 3 hours of intense activity. By eating this way you will not believe how much better you will look in the mirror!

Crank it!

BJ

http://www.workoutmuse.com