Unique Style of Pushups Pullups Bodyweight Exercises - 21 Sec Rep

=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D You are receiving this newsletter because you have subscribed to the Lean-Body Secrets Ezine from www.TruthAboutAbs.com You can always unsubscribe at any time at the bottom of any=20 newsletter. Please note that replies to this email are routed to a help-desk. =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D

I just got back a few days ago from a week's vacation on the Baja peninsula= of Mexico racing Baja1000 dune buggies through the mountains, deserts, and= coastlines... what an amazing trip! I even got to ride in a car with Jesse= James of Monster Garage fame while he really pushed the car to the limits = sliding through turns and launching off of jumps... that was a blast!

We had some great scenery too while driving through mountains, cactus field= s in the desert, dried up lake beds hitting offroad speeds of 95 MPH, pine = forests in the highlands, and along the beaches of the coastline... beautif= ul scenery!

So since I was on vacation for the week, this was my planned "off-week" fro= m working out. I took a full 8 days off of training to let my body have a b= reak from the resistance training. I do this about 3 times a year, and it'= s something I feel is important to keep your gains in the gym coming year r= ound...otherwise you can burn out if your workouts aren't cycled properly.

You actually usually feel stronger when you come back to training after a w= eek off.=20

**Now for today's tip on the unique style of repetitions for bodyweight exe= rcises (this can be applied to any other exercises too):

I've used this style of repetitions for pushups and pullups mostly, but can= also be used for squats, etc. It's TOTALLY DIFFERENT from your typical st= yle of repetitions.

Think of how most people would do a set of pushups or pullups...they would = crank out the reps almost as fast as they can until they burn out...most pe= ople would actually use a rep speed of faster than 1 second up and 1 second= down.

Now here's how you do my alternative style of repetitions:

Let's take the pushup for example...=20

*You take a full 10 seconds to lower yourself to the bottom position, movin= g slowly throughout the range of motion over that full 10 seconds.=20

*Then, you hold the bottom contracted position for another full 10 seconds = (an inch or two off of the ground, so that the muscles are still in an isom= etric contraction).

*Then, you do the concentric portion of the pushup (pressing up) as fast as= possible.

So, all in all, 1 pushup repetition will take you 21 seconds approximately.= For most people, 2 to 3 pushups in one set is all they'll be able to do in= this unique style of reps. If you do 3 reps in one set, that's basically = about 1 minute time-under-tension for your muscles.

This exact method can be used to get some variety into your pullup training= .... instead of just cranking out your reps as fast as you can like most peo= ple do... try pulling up powerfully for the 1st rep, holding the top positi= on of the pullup for 10 seconds, and then slowly lowering for 10 full secon= ds. Try to do 2 reps per set like this if you are strong enough.

Most people can not even do 1 repetition like this for pullups, so if you c= an't do the full 10 seconds of hold and 10 seconds down, just do whatever t= ime you can, and build up to longer times for subsequent workouts.

You can also alternate these "super-slow" sets of pushups with super-slow s= ets of pullups... 3-5 sets of each, and you have one of the best upper body= workouts you've ever done!

There you have it... a cool new repetition scheme to help break you out of = your workout rut. Give it a try for a couple weeks, and I think you'll see= some new results.

You should also check out my friend Jon Benson's unique style of training t= hat he has put together at:

http://7MinuteMuscleProgram.com

The workouts he has there use some really cool rep/set timing schemes and g= reat progressions. I like to use these workouts for a few cycles per year t= o mix up my routines and break out of a rut.

I'll be back in a few days with more Lean-Body Secrets for you to use.

Talk to you soon,

Mike Geary Certified Nutrition Specialist Certified Personal Trainer Founder - http://TruthAboutAbs.com & http://BusyManFitness.com http://AvalancheSkiTraining.com





PS - if you liked todays article about this unique style of pushups and pul= lups, feel free to fwd this email on to any of your friends, family, or co-= workers that would enjoy it.





=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D Did you know you are likely missing some of these Lean-Body Secrets Newslet= ters?

Yep, your email provider most likely false filters some or all of these ema= ils and you won't get them all, even though you asked to receive them. Make= s you mad right? Well, there's an easy solution. Go to this page for the ea= sy instructions to make sure you keep getting these newsletters that you as= ked to receive...

http://truthaboutabs.com/avoid-missing-the-newsletters.html

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*Please note that due to high volume of emails, replies to this email can n= ot be handled individually and are routed to a help-desk.

















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Fitness 'quickie' -- Higher Protein-fiber Breads

=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D Today's Fitness Quickie from http://www.TruthAboutAbs.com =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D

I know most of us tend to like really quick and simple tips to eat healthie= r or exercise more effectively. Stuff that you can take action on immediat= ely, and by using more and more tips over time, can really improve your bod= y and health.

So I'm going to try to start mixing in some short newsletters that are just= quicker little tips here and there... quicker than normal length newslette= rs. I think you'll enjoy them!

For today, I just wanted to let you know about some of the great breads tha= t I use that are much healthier than your normal breads (even the so-called= whole wheat breads).

First of all, I believe it's best to limit breads and grains in our diets a= s much as possible. Grains in high quantities are fairly new to the human d= iet (in the last 5,000 years or so)... compared to the historical diet of h= umans, which was mostly hunter/gatherer based for much longer periods of ti= me (meats, fruits, vegetables, berries, nuts, seeds). Therefore, our genes= are still programmed for mostly a hunter/gatherer type diet, even though t= he modern diet that most people eat (high in grains and sugar) is drastical= ly different.

With that said, most of us still like our breads and don't want to give the= m up altogether. So, I choose breads that are super high fiber and also hig= her in protein. I also try to choose sprouted grain breads as much as poss= ible (the sprouting of the grains helps to reduce the anti-nutrients in nor= mal bread such as phytates).

One of the breads that I choose most often is Ezekial Sprouted Grain bread,= which is becoming more available, not just in health food stores anymore.

My other favorite healthier bread is from a brand called French Meadow Bake= ry. I realize this one may be hard to find at anything other than a Whole = Foods or other health food store, but here's some of what it contains in ca= se you find something similar:

per slice: 7 gms protein, 9 gms total carbs, 4 gms fiber (wow, almost 50% f= iber to total carbs ratio), 2.5 gms healthy fats.

Compare that to normal bread (even whole wheat bread), which has a lot less= protein and fiber, and a lot more processed starch.

some of the healthy ingredients: various mixed sprouted grains, sesame see= ds, flaxseed, pumpkin seeds, sunflower seeds, kamut, spelt, oat fiber, etc.

I like these breads best with some almond butter and topped with fresh berr= ies for an extremely healthy snack mid-day.

If you liked these ideas today, please feel free to fwd this email to your = friends, family, or co-workers.

Another great article that's a must read:

http://www.truthaboutabs.com/top-10-superfoods-great-health.html

*My favorite nutrition program:

http://the-non-diet.com

Have a great day! I'll be back soon with more Lean-Body Tips.

Mike Geary Certified Nutrition Specialist Certified Personal Trainer Founder - http://TruthAboutAbs.com & http://BusyManFitness.com http://AvalancheSkiTraining.com





=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D Did you know you are likely missing some of these Lean-Body Secrets Newslet= ters?

Yep, your email provider most likely false filters some or all of these ema= ils and you won't get them all, even though you asked to receive them. Make= s you mad right? Well, there's an easy solution. Go to this page for the ea= sy instructions to make sure you keep getting these newsletters that you as= ked to receive...

http://truthaboutabs.com/avoid-missing-the-newsletters.html

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*Please note that due to high volume of emails, replies to this email can n= ot be handled individually and are routed to a help-desk.













Irollie Marketing LLC 1802 North Carson St, Suite 212 Carson City Nevada 89701 United States -- To unsubscribe or to change your contact details, visit: http://getresponse.com/u?x=3Da62a&m=3DtEZK&r=3D3sGP&s=3DmF0IV&t=3Df&y=3Dp&

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6 Weeks of Free Meal Plans - Metabolism Kickstart

Contributed by Mike Geary

I have a special gift for you today...

6 weeks of Free Healthy Meal Plans to kickstart your metabolism.

I wanted to give you a gift simply as a thanks for being a loyal subscriber to the Lean-Body Secrets Ezine, so I contacted my friend Isabel De Los Rios (a nutritionist that I highly respect for her in-depth nutritional knowledge) and we came up with this gift for you.

You can go to this page below to claim your complimentary copy of the 6-week metabolism kickstart meal plan program:

-- http://www.truthaboutabs.com/free-healthy-diet-meal-plans.html

Enjoy!

Feel free to email this link on to any of your friends, family, and coworkers that might enjoy it.

Also, feel free to post this link above into your facebook or myspace pages or on your blogs so that your friends can benefit from the meal plans as well!

Well, I'm off now to get in a good butt-kickin kettlebell workout at the local park now. I just love training outside in the fresh air... I'm back on the east coast for a little while and it's a beauty of a day here today!

I'll talk to you soon.

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