Steal My Deal

If there is one surefire bodybuilding tip that I can share with you, which will skyrocket your muscle building efforts, it is rest.

Now you say rest. Yes, I am saying rest, don’t workout. This may be way against the grain of your logical thinking, but according to sound physiology, it is right on. If you want to get bigger, stronger, and more cut; then I am recommending not to workout. Resting is the most powerful muscle building technique you can implement.

First off, your body develops muscle while you are resting, not during your bodybuilding workout sessions. Muscle fibers hypertrophy, or get bigger, and stronger than before, thus, get you ready to lift more weight during the next bout of exercise.

The entire muscle building process begins when you lift your first weight to a level of overload, or momentary muscle failure. You will be unable to move the weight for another repetition. This momentary muscle failure places stress on the muscle and calls upon it to adapt by becoming stronger to overcome similar resistance in the future. Thus, the growth process has been stimulated. Strength training to absolute muscle failure stimulates muscle growth, but doesn’t produce muscle by itself.

Now you go home from the gym, and fuel your body to allow for an energy compensation to occur, which gets your body back to the energy level it was prior to your hi intensity training session. When this short step has completed, overcompensation begins. This is where muscle fibers thicken and begin to grow stronger.

The next question you might ask is how long do I rest? You rest long enough to complete this overcompensation process. Not resting long enough is the biggest mistake ninety nine percent of bodybuilding participants make. If you take the more is better approach by coming back before your muscles are fully recuperated, you will short circuit the whole muscle building process and decrease your bodybuilding workout results. Don’t make this deadly mistake! Let your body completely finish growing before you stimulate it again with another bout of resistance overload.

There are a lot of variables that come into play when recommending the exact number of rest days. How hard did you workout? How many sets? How intense was the workout? The higher the intensity, and volume, the more rest days you will require between workouts. The average rest days vary between 3-15 days between workouts.

The best bodybuilding tip I can offer you for figuring out the exact amount of rest you need is by testing it. When I say “testing,” I am referring to keeping a training log to determine if your strength increases, decreases, or stays the same. If your strength increases, your rest is optimal. If it decreases, you need to take 1-2 or more days off to allow the growth process to complete. If strength stays the same, take another day off before your next bodybuilding workout session.

Your goal should be to become stronger with each subsequent workout. Get into the gym, stimulate growth, and then get the hell out of the gym to go home and grow.

Therefore, rest is the most neglected principle in the bodybuilding universe. Think more is not better. Higher intensity plus optimal rest equals muscle growth.

Please don’t make this critical mistake, rest is by far the most important bodybuilding tip I can share with you. Follow it to obtain maximum muscle growth quickly.

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Jim O’Connor is an Exercise Physiologist and information publisher of numerous health and fitness products. His latest work is a detailed audio guide of Bodybuilding Done Right. To receive his free report on the 5 most deadly muscle building mistakes visit
Bodybuilding tip.

For many bodybuilders their first introduction to steroids was Dianabol (also known as D-bol and by the generic name, Methandrostenelone). It’s safe to say that many iron pumpers remember their first cycle as fondly as their first girlfriends! The Ciba Corporation first manufactured d-bol in the 1960’s. As an anabolic steroid it is chemically a derivative of the male hormone testosterone. This means that it has both anabolic (muscle building) and androgenic (masculinizing) properties. Since it’s first use 40 years ago, D-bol has quickly become one of the most popular and sought after drugs in bodybuilding.

The good - Super potent!

When used properly, D-bol will produce outstanding mass and strength gains. As many bodybuilders are fond of saying “if you can’t grow on D-bol you can’t grow!” The drug’s effectiveness is routinely compared to other strong steroids like Anadrol 50. For most bodybuilders a daily dosage of 4-5 tablets (20-25mg) is more than sufficient to produce dramatic results. Some users do experiment with higher dosages, but this practice often leads to unwanted side effects. Dianabol also combines well with other steroids such as Deca-Durabolin, into stacks. Bodybuilders have discovered that for developing maximum size, a long acting testosterone analog such as enanthate works best.

And now for the bad

As expected, D-bol, being moderately androgenic will produce side effects. For starters the drug can be quite estrogenic in some users. Gynecomastia (swelling of the nipple region) is often a concern during use, and may occur quite early in the cycle (particularly if the individual used high dosages). For this reason many bodybuilders add an estrogen blocker such as Nolvadex, to their cycles. Another cosmetic side effect is water retention. This is a concern for competitive bodybuilders, as it will cause a notable loss of muscle definition.

Besides gynecomastia and water retention D-bol can produce such androgenic side effects as oily skin, acne and body/facial hair growth. There is also the possibility of aggravating male pattern baldness in individuals genetically predisposed for this condition.

And the ugly

Like all oral steroids, D-bol has been C-17 alpha alkylated (chemically modified at the 17th carbon position on its nucleus). While this modification protects the drug from being deactivated by the liver, it can also be toxic to the organ. Long-term exposure to C-17 alpha alkylated substances can result in damage and possibly even the development of certain forms of cancer. A combination of short (6 to 8 week) cycles and medical monitoring can reduce this risk.

The alternatives!

Besides the risk of side effects there are three other reasons to avoid using Dianabol. For starters the drug is easily detectable in drug tests. So if you’re an athlete in a sport that has testing, D-bol is out. Second, as of 1990, most steroids-including D-bol were reclassified as illegal substances. Whether it’s cocaine, heroin, or steroids, law enforcement types don’t really care. If they nail you it’s a pay raise for them and jail time for you. Enough said.

Finally a third reason to pass on D-bol is that there are options. The supplement industry has made available numerous legal alternatives to steroids. Users report outstanding muscle gains with few side effects.

The previous information has been created by experts to help you increase your knowledge base about anabolic steroids and bodybuilding supplements. Be knowledgeable. Be informed. Make the right choice!

© Bob Howard 03/27, 2006

Bob Howard expert on bodybuilding and steroids. Are you
looking for more of his Dianabol
articles? http://www.bodybuilding-news.net

©Article Bob Howard 03/22/2006

People are not getting results when they train. And actually it’s really sad because they do invest the time, and the effort. But what we fail to realize that working hard is not always the solution to getting results. We must start to also workout smarter. Because of the lack of knowledge when it comes to getting into shape we waste countless hours of our lives and at the end still back to where we started. Fitness is not rocket science, you lose weight when you take in fewer calories than you put out, and you gain weight when your body takes in more calories than you put out.

The reason why you do not have a six pack, the reason why you do not have lean arms, the reason for not having a tush that has jaws dropping is not because you do not want them. I know if I had all three of those things with the exception of a big butt I would ecstatic, wouldn’t you? The reason you don’t is because you lack information.

If you knew exactly how to get into shape, with the knowledge you then would have the power to change your body.

The reason for this article is to open up your eyes and to have you finally realize that it’s not your fault you are not in the shape you want to be.

Knowledge equals power. This has been a phrase we have all come across. Whether it was from television or from the mouth of a professor in philosophy class (chances are you were sleeping), it’s a common phrase. Many may ask why is this related to fitness.

Ask people what they do in a workout and then ask them where they got it from and chances are they got it from a magazine or from a friend. We need to learn what the principles are behind the magazine routines to see how we can apply them in our workouts to our benefit.

Now let’s address some specific issues pertaining fitness truth. Many people will tell you if you want to lose weight, hop on the treadmill and run your butt off. That’s a great plan when the person is not active at all and really needs to lose a lot of weight. But what about the girl in our school gym who is probably only five pounds off, is she, too, going to do cardio until she cannot push herself any longer? Chances are she will lose weight, but unfortunately it will be muscle because she did not focus on strength training at all to maintain her muscle.

Fitness is all a game, and if you plug the right pieces together, boom, you’ll have a wonderful body. So whether you are 18 years old or 50 years old, it’s time to gather up these top of the line tips to a leaner you.

Tips

Drink close to one gallon of water. Water has been shown to slightly increase your metabolism, not to mention it also helps transport the nutrients we need to function properly daily.

Eating with Balance
Always balance carbs with a lean protein. For example, salad or brown rice with chicken or turkey breast. Do this because carbs tends to make blood sugar go up; by balancing it with a protein we keep our blood sugar stabilized. Stabilized blood sugar puts our bodies is the best possible position to burn stored fat, kiss that flab goodbye baby.

Do not just perform cardio, combine cardio and strength training to get an overall lean look. Strength training will add or maintain the muscle you already have while cardio should be used to just get more calories burned during the day. Adding muscle is the key to creating the 24/7 fat burning machine you hear about in all the infomercials when you’re eating that last bowl of ice cream.

When performing cardio have a mixture of interval training as well as what we call slow paced cardiovascular exercise. Interval training is simply alternating the intensities of your cardio workout. For example if your normal running speed was 4.5 on a treadmill we would increase the speed up to 8 or 9 and maintain this for only 30 seconds. Afterwards we would go back to 4.5 for an active rest at 60 seconds. You would repeat this 4 times for beginners and those who are more advanced can do it for a certain time period. Slow paced cardio would be your normal 30-60 minute aerobic exercise routine.

Eat More, Lose More. Eating more often can actually help you lose weight. I too didn’t quite get this when I first got into fitness but it’s true. Eating SMALL frequent meals spaced out every 2.5-3 hours is a great way of increasing your metabolism. Remember a high metabolism equals more calories burned throughout the day, which is what we want if weight loss or getting lean is the goal.

You now have some of the best tips known to mankind to get yourself into shape. Are these things you never heard of? Probably they are not, but it was critical to remind you of them because there’s no reason for people to not see results with their workout programs. So begin to use they easy to implement tips and get ready to see some changes in your body.

Geovanni Derice is the founder of 4everToned, which is a home based personal training business in Brooklyn, New York. During his stint as a certified personal trainer, Derice has helped many frustrated men and women achieve bodies they only dreamed of until 4everToned. For more information see http://www.4evertoned.com and receive exclusive body changing tips instantly.

Bodybuilding is the sport of developing muscle fibers through the combination of weight training, increased caloric intake, and rest. Competitive bodybuilders display their physiques to a panel of judges, who assign points.

The sport is not to be confused with strongman competition or powerlifting, where emphasis is on actual physical strength, or with Olympic weightlifting, where emphasis is equally split between strength and technique.

Though superficially similar to the casual observer, the fields entail a different regimen of training, diet, and basic motivation. Bodybuilders aspire to develop and maintain an aesthetically pleasing (by bodybuilding standards) body and balanced physique. A bodybuilder’s size and shape are far more important than how much he or she can lift.

The growth and repair, however, cannot occur without the necessary building blocks. These are supplied by high quality nutrition. Bodybuilders require a very specialised diet. Generally speaking, bodybuilders require anything between 500-1000 calories (2000 to 4000 kilojoules) above their maintenance level of food energy while attempting to increase lean body mass.

A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.

Supplements can help muscle gain, although some are unproven and many are ineffective. Two supplements which have been proven to help bodybuilders gain and maintain size (without unhealthy side effects) are Creatine and L-Glutamine. Like all supplements, these only help if used in conjunction with a solid nutritional base and weight training program.

Some bodybuilders may use drugs to gain an advantage over results due to natural hypertrophy, especially in professional competitions. Although many of these substances are illegal in many countries, in professional bodybuilding the use of anabolic steroids and precursor substances such as prohormones are sometimes essential to competing in world-class competitions.

Most steroids allows the human body to be in a more anabolic state. Significant negative side-effects accompany steroid abuse, such as liver damage and negative feedback leading to a decline in the body’s own testosterone production, which can cause testicular atrophy and possible infertility.

Bodybuilding - Providing Bodybuilding information. Learn about Bodybuilding supplements, diet, nutrition & much
more.

Nitric Oxide supplements are probably the most popular supplements on the fitness market today. Walk into any health food store that caters to bodybuilders, and you’ll see names of products such as NO2, Nitrix, NOxplode, SuperPump 250, NOX, TracNO and many others.

I’m a strong supporter in nitric oxide products to build muscle and there’s been some double-blind studies that support the effectiveness of nitric oxide supplements. But with so many Nitric Oxide products on the market, how do you know which one works the best for you.

To answer the question of which one would be best for you, let’s look at what nitric oxide is. Nitric oxide is a colorless gas that’s found in the tissues of all mammals. It’s actually a natural vasodilator of smooth muscle (but not skeletal muscle). Nitric oxide also performs cell-to-cell communication for some metabolic functions and this is how it is used by the body to communicate with other body cells.

Natural nitric oxide on its own just lasts briefly in the body. But there is an analog to produce this gas, as it occurs when enzymes in the body break down the amino acid called Arginine (l-arginine).

Nitric Oxide has been determined to control the circulation of blood and may actually increase blood flow. It also sends signals between nerve cells, and can serve to deliver more nutrients to muscle cells, helping the muscles to increase in size when subjected to stress (that “pumped” feeling from working out).

It is these large, full pumps that bodybuilders seek when lifting weights. As a side note: Erectile Dysfunction (ED) prescriptions work in a similar way to increase blood flow (just that ED prescriptions focus on controlling blood flow in a different area).

The MRI company defined this industry when they came out with the first nitric oxide supplement. I believe it is still the best nitric oxide on the market, but usually it’s also the most expensive. BSN and MHP and Pinnacle and Gaspari also make good nitric oxide supplements, but to me, they don’t seem to be as effective as the MRI NO2, although I believe different people will have varying results until they find the one that works best for them.

The way to tell which nitric oxide supplement will work best for you is to try one for 6 weeks. In about 2 weeks of using a nitric oxide supplement, you should be able to feel a “pump” after your workout and you’ll be reminded of this feeling throughout the day as you continue to feel “pumped.” It’s kind of like that “tight” feeling you might feel the first five minutes in the morning upon arising, before your muscles have had a chance to stretch.

If you don’t feel “pumped” and have a renewed desire to head back to the gym each morning after 6 weeks of trying a nitric oxide supplement, try a different one. If the first supplement you try doesn’t get you to that “pump,” you’ll probably only need to try one or two others until you get that “good” feeling. Then you can stick to your chosen nitric oxide generator for a long time.

I should also mention possible side effects of nitric oxide. While I haven’t heard or seen any serious health side effects, it’s possible to have dizziness, some fatigue, headaches or diarrhea, as these would be symptoms of too much arginine and they’ll go away upon reducing the amount of arginine taken.

There’s also been some recent reports stating that certain ED prescriptions may cause a sudden blindness, and seeing that some of the process of vasodilation could be similar to nitric oxide, I researched to see if nitric oxide could cause a sudden blindness similar to the ED prescriptions. What I found is that nitric oxide works with a different receptor and it appears that this would not be a problem. I still take NO2 and I really like it.

This information is not meant to replace medical advice. If you need medical help, seek a qualified physician and explore all your options together.

Copyright (c) 2006.

Jessica Deets has been researching information on the internet for over 4 years. She also interviews experts in different areas to bring you helpful information. For more information about effective muscle-building alternatives to steroids, see the website at http://www.legalsteroidalternative.com

Performance coaching is a type of therapy that has become very used over the last 9 years. The term first became likeable in the USA where, together with NLP aka Neuro Linguistic Programming, it became part of a redesigned wonderful wave of truly proactive therapy techniques.

In many ways both Lifestyle Coaching and Neuro Linguistic Programming are a reaction against certain factors of the Humanistic movement, in particular Person-Centred Counselling. A criticism of the person-centred approach is that it is remarkably reactive and not extremely proactive. Although this works magnificent with some people, with other folk long periods of no exit in sight or low return for time and effort occur. Coaching and Neuro Linguistic Programming are both humanistic therapy in stance, spending effort on improving a person?s happiness rather than jumping into the depths of childhood, like traditional therapy. Life coachings emphasis is, however, deliberately proactive and their to resolve your problems.

Personal coaching is not about telling the customer what to do. This is a common misconception. Some performance coaches are somewhat successful in their business careers and then make the change to performance coaching, thinking that they will only be required to share their pearls of eye-opening wisdom with the client. This is more like mentoring an apprentice in a specific environment. Performance coaching is instead about life as a holistic view. Get help with stress management with a life coach.

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the leg curl.

MUSCLES TARGETED: semimembranosus, semitendinosus, biceps femoris

STARTING POSITION

Assume a prone position on the machine and press the torso and hips against the pads.
Place the ankles behind and in contact with the foot pad.
Place the legs parallel to each other.
Hang the knees slightly off the edge of the knee pad.
Grasp the handles.

UPWARD MOVEMENT

Raise the pad by fully flexing the knees.
Keep the torso stationary and the hips and torso pressed against the pads.
Do not lift the hips or thighs off the thigh pad.
Do not lock out the knees.

DOWNWARD MOVEMENT

Allow the knees to slowly bend back to the starting position.
Keep the torso stationary and the hips and torso pressed against the pads.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

If you’re looking to build lean muscle, I want you to first work on getting a tan. (Although that may be tough for us living here in the frigid northeast!)

I can see it now, people are going to be lined up at their local tanning salon, telling the clerk they need to start building some muscle. Well, let me save you from stares of confusion from the salon owners.

You’re not going to build muscle from sun tanning.

But the cause and effect relationship between the sun and tanning perfectly illustrates a point I want to make about working out too much.

I must get 3 or 4 emails each day from people wanting to know why they’re not building muscle as fast as they’d like. They tell me that they’re working each muscle group as often as possible.

Well, the thing is, there’s no law in weight lifting that says if you double your time, you double your results. Usually, if you double the amount of time you lift, you actually lessen your results.

It’s because weight lifting is closer to the “Less is More” theory than the “The More The Better” one.

So I want to show you how getting a tan actually answers why you do not want to weight train a muscle group more than once each week.

Getting a sun tan is a cause and effect relationship. The sun is the cause and the tan is the effect. In other words, the sun is the stimulus and the tan is the result.

When you get a tan, what is actually happening is that your melanocytes are producing melanin pigment in reaction to ultraviolet light in sunlight. Ultraviolet light stimulates melanin production.

The pigment has the effect of absorbing the UV radiation in sunlight, so it protects the cells from UV damage.

You have to expose yourself to UV for a short period of time to activate the melanocytes. By repeating this process over 5 to 7 days pigment builds up in your cells to a level that is protective.

But what happens when you get too much sun? That’s right, you get a sun burn, something you do not want to happen. Too much of the stimulus leads to a negative result.

So the key is to find the right amount of sun for the desired effect. Too little sun results in no tan and too much sun results in a sun burn.

So, how does this relate to building muscle?

Muscle growth happens by overloading a muscle with heavy weight and then allowing it to rest and recuperate. In this case, the lifting of heavy weight is the stimulus and, if the environment is properly set up, the result is lean muscle growth.

The proper “environment” for muscle growth is rest and proper nutrition (high protein, moderate carbs, plenty of water).

If you train a muscle group (biceps, triceps, etc) more than once each week, it does not get a chance to recuperate and will not grow or become stronger.

It’s like going back out in the sun too much. Overexposure to the sun leads to a burn. Overexposure to lifting leads to overtraining. When overtraining occurs, muscle growth and strength gains come to a screeching halt.

So to maximize muscle growth and keep that “anabolic window of opportunity” intact, you definitely want to train a muscle group once each week.

Too much weight training (stimulus) will produce negative results. If you do not allow your muscles to rest, recover, and get ready for the next workout, you’re doing the same thing as if you went back out into the sun too much.

Too much of something can produce negative results as much as too little of something.

So if you want to start building more muscle, start working on your tan

Shawn LeBrun is a personal trainer and natural bodybuilder. To learn how to build muscle and lose fat in less time, visit Shawn LeBrun Fitness now.

We all make mistakes and sometimes those mistakes lead us into jail. While you`re sitting in your cell complaining about how stupid you were to be there, why not do something positive for yourself like bodybuild? Why not turn your life around and actually be in control for once? “So now what?” you say. Well now is when knowledge will become your best friend. Training, nutrition, and rest are three important factors when it comes to building a great body in jail.

Creating a good workout routine will depend on what type of equipment you use. Books, drawers, shoes are all good alternatives to dumbells if you don`t have access to any. You can also do plenty of exercises with your own bodyweight such as push ups, crunches, leg raises, supermans, bridges, bench dips, air bike, freehand jump squat, and glute kickbacks. Choose from some the exercises above and create your own routine. My jail cell had an exercise bike which is a good form of cardio other good methods are jumping jacks, burpies, and if you`re desperate just walk or jog around in your cell. If you can, try to find a good training partner as well to help you stay motivated. It also will look better when you`re not the only person exercising.

Since your only fed three meals a day, getting good nutrients is going to be tough. Most meals consist of high GI carbs, foods high in saturated fat, and not much protein so you`ve got to be smart when choosing what you eat. A good trick is to eat all the healthy foods on your tray and afterwards go around looking for leftovers to help fill you up. Since most trays consist of at least one sort of junk food, you should trade that junk to somebody for something healthy. Just don`t let the security guard catch you. You`re also going to have to time your meals so you can perform your exercises and do your best to get your post workout nutrition afterwards. You also have to remember to drink plenty of water to keep yourself hydrated. A good rule is to look at your piss and if it`s yellow then you need to drink more water.

In my jail, getting enough sleep is very difficult. People are always complaining and yelling stupid stuff in the dorm so it`s very difficult to get enough. One way I found is asking for earplugs if they allow them which will help out alot. You`re not going to be very active and you will be sitting around alot so you shouldn`t have any reason to worry about overtraining. On your last meal of the day, try to eat fibrous or complex carbs because they will help you sleep better.

Those are some basic bodybuilding principles to use while you`re in jail. You should be able to keep your goals even while in jail if you want it enough. I wrote this article sitting in a jail cell with the hopes that other bodybuilders survive while being locked up. Until next time keep your head up and stay hungry. Peace.

Zach Bashore
20 years old hoping to become a writer. For more info about me go to my website.

1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.

2. Drink more water - regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.

3. Be inefficient - do you need to go to the kitchen to get a couple of things? Break it up into to two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying.

4. Eat more protein - sources of protein include foods such as chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!

5. Take the stairs instead of the elevator - any time you can add in a little more physical activity, do it. This doesn’t mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.

6. Don’t let yourself get hungry - when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.

7. Order small portions at restaurants - it’s tough to order small french fries when “supersizing” your order is such a great “value.” Take note, however, your real savings will occur in the calories that don’t end up on your backside.

8. Eat more fiber - fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.

9. Wait 20 minutes between servings - your brain takes at least 20 minutes to register that you’re full. By waiting that long, you’ll give your brain a chance to realize that you don’t really need any more food.

10. Cheat on your diet - one thing I always make my clients promise is that they will cheat on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits.

This way you no longer “give in” to your cravings. You “reward yourself” for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.

In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook “The Best Exercises You’ve Never Heard Of” at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.