Lean Hybrid Muscle Building

by Mike Westerdal

If you are a regular reader of fitness magazines you probably have run across fitness expert Craig Ballantyne, a strength and conditioning coach, author of Turbulence Training, and a Men’s Health magazine training expert. You’ve also probably heard of Joel Marion, another highly successful fitness expert and author who has been featured on media outlets across the U.S.  In their latest endeavor the two have teamed up to develop the 24-7 Fat Loss Program.

Joel and Craig say that the 24-7 Fat Loss Program tackles head-on the critical elements that are missing from other fat loss approaches. They’ve designed this to be a complete, ‘wrap-around’ program that works for everybody, regardless of body type. There are two main components to the program–the diet plan and the fitness plan. Let’s take a closer look at both and see what they’re all about.

The primary focus of the 24-7 Diet Plan is to optimize your hormonal environment around-the-clock. Hormones are of course the body’s ‘traffic cops,’ directing the metabolic systems that are responsible for burning fat, building muscle and just about everything else our bodies do every day. Through extensive research and real-world application Joel and Craig have discovered a unique combination of four elements that push the body into a 24-7 fat burning machine.

Nutrient Combining is the first piece of the puzzle.

The purpose of any fat loss program is to discourage the body from storing fat. However, where most programs fail is that they include nutrient combinations that result in the presence of fatty acids and storage hormones (such as insulin) in your blood stream at the same time. When this happens, it shifts the body into the fat storage mode. To overcome this weakness they’ve identified two optimal nutrient combinations that stimulate fat loss.

Carb Syncing™ is the next element in the 24-7 Fat Loss Program.

There are two times of the day when the body is best prepared to metabolize carbs–in the morning and right after intense exercise. Research has shown that glucose tolerance is highest in the morning, making this the ideal time to consume more carbs. Glucose tolerance is also high immediately after periods of intense exercise, making this the other ideal timeframe to eat carbohydrates.

Strategic Overfeeding is part three.

Strategic overfeeding addresses a number of problems that inhibit fat loss with most ordinary diet plans. First, strategic overfeeding serves an important mental and emotional purpose by allowing us to ‘reward’ ourselves once in a while. Second, it also helps prevent the body from shifting into survival mode, which is what happens when you consume fewer calories than you burn for an extended period. The metabolic systems slow down when the body is in survival mode meaning you are burning fewer calories and hanging on to more fat. There is one cheat day per week in the program.

Strategic Fasting is the final component of the 24-7 Fat Loss Program Diet.

The fasting day comes after the cheat day. This isn’t to ‘make up’ for cheating but rather because the cheat day causes a spike in leptin levels, which primes the body for optimal fat loss. Joel and Craig say that it’s possible to actually lose up to one pound of pure body fat in just one day.

After providing an overview of these elements of 24-7, the authors lay out everything you need to know to successfully utilize the program. I’m happy to say that it’s not difficult to follow, which is nice because some programs are so complicated.

The 24-7 Training Manual is likewise also well laid-out and easy to understand. Metabolic Resistance Training (MRT) is the focus of their training approach. MRT has surged in popularity because of its ability to drive fat loss and muscle gains. MRT workouts are generally total-body resistance training workouts done with multiple sets of a variety of exercises.

Joel and Craig put a unique spin on MRT by combining it with Interval Training, which really ramps up fat loss. Numerous studies have demonstrated that Interval Training burns far more fat than long, steady aerobic activity. In the 24-7 Program, you train three days a week, with each workout taking about 45 minutes to complete. The training component is broken down into phases with each lasting four weeks.

Just like they do in the Diet Program, Joel and Craig provide you with all the information you need to be successful in the program. Even if you’re a beginner you won’t have any difficulties diving in to the program.

For me, it’s a no-brainer to recommend the 24-7 Program. Joel and Craig are among the most knowledgeable experts in the industry. They know what they’re talking about from both research and first-hand experience. In addition, they both have an ability to share their knowledge with the rest of us using a straightforward, uncomplicated approach that’s easy to follow and most important, gets results.

24/7 Rapid Fat Loss Keeps Your Body Burning Fat
Around The Clock – Click Here

Excerpts from “Vince Gironda Legend And Myth” by Alan Palmieri

Vince Gironda, a legend in bodybuilding history will be forever be immortalized not only for his unique approach to bodybuilding but his unique approach with people as well. Perhaps the most controversial individual bodybuilding has ever known and without a doubt, Vince himself made certain it was that way. Vince was a master of many things.

He was also lacking in some areas, such as marketing techniques. Vince was at his best however, when he could cause controversy and he was definitely a master at doing so.

Loved by some, hated by others… all would have to agree Vince Gironda had a passion for bodybuilding.

The following are exerpts taken from the newly updated Vince Gironda Legend And Myth.

The information exchanged was fast and furious. I would reflect for days about what I was told. In fact I would have to carefully consider all of it and would have to put it into some order, in my mind, before I could fully grasp what I needed to get out of it.

Sometimes it was frustrating, I felt like I was being bombarded with things I would never understand unless I could sit down with him face to face. In time, with patience on my part, I could sort it all out and see the message. For me, the confusion that some might find in my not condensing by subject, represents a more realistic picture of what I want to present.

This book is not only about Vince it is also my sharing with you the much too short experiences I had with him as well as the valuable methods he preached.

“What do you want?” Is this Vince, I asked? “What do you want?” I would like to speak to Vince Gironda please. “Look for the third time what do you want?” “I don’t have time to play phone games!”

This was exactly how my first phone call to Vince went. Surprised? A little, I had already heard and read about his reputation and although you may have heard stories, nothing is quite like getting hit with it first hand. It didn’t take me long to realize I was talking to the real thing and it made me hesitate long enough for Vince to say: “I’m busy, call me back when you get your act together”.

Wait Vince, I said, “I’m calling long distance from Tennessee and I would like to ask you a question.”

Years ago but it seems like only yesterday. Hard to believe time goes by so fast.  I don’t recall the year I first talked with Vince but believe it to be sometime in the late sixties. I was active in bodybuilding in the 60’s, a time I consider the “Golden Era” of bodybuilding. The phone calls and correspondence continued well into the 70’s. I wish I had held onto all the letters but I still have the courses he sent. Worn and used they are still a keepsake I pick up from time to time just as I do other items I have from that period of time.

Deserving or not… true or not, Vince had a reputation for being rude and abrupt and that’s putting it mildly. He also had a reputation for being one of the most knowledgeable, innovative, and intelligent people connected with bodybuilding. It has been said that Vince was self-taught in anatomy and kinesiology. He developed methods and techniques through experimentation, observation, and creativity that set the standard for bodybuilding years ago and are still followed today, time tested and proven.

It was Vince’s reputation for knowing all the ins and outs of bodybuilding that I wanted to tap into. I felt if I was going to be able to do that I would have to put up with his harsh, direct manner and so I did. Glad I did as a matter of fact. What I discovered was Vince also had another side that was not so well publicized, one of being willing to share his knowledge with someone who would listen and follow what he said; exactly what he said and to the letter. Don’t and he would spit you out in a New York second.

For some reason, unknown to me, Vince also showed interest and understanding for my questions in each conversation and correspondence. It was almost like he was a different person from what I had heard about him and our first phone conversation.

Sure he would rant and rave but he also made certain I understood exactly what he was talking about. He must have had a good memory because I would call him two or three months later and he would ask direct questions related to what we discussed previously without me even brining subjects up. He had a knack for getting his point across like I have never seen, before or since. Say what you want about Vince but you can’t say he ever had a difficult time letting you know what he thought.

People change as they go through life. I do, those reading have or will, and I am certain Vince did. All I can tell you is that if he changed his philosophy or ideas about bodybuilding they were either before or after I was communicating with him.

During the years I had a relationship with Vince, he remained consistent. I’m not sure I could write all he spoke of or what I learned from him. I must admit, although I never disagreed with him, I didn’t accept everything he told me.  Maybe that was a mistake. I knew then and I believe today he was way ahead of his time in many respects.

During the period I communicated with Vince I was already aware of my genetic limitations and grew to accept the fact I would never be a world-class bodybuilder. A local reputation would have to do and I would live with it. I also learned from Vince that one should build on what they have instead of trying to create something they do not have.

Create illusions, just like a magician. Take what you have, blend it together and capitalize on your strengths. Easier said then done, especially when it is being said on the phone and through the mail three thousand miles apart. But it made sense, a lot of sense.

Vince himself was not a large man and I think this is why he stressed proportion and symmetry so much. I have no doubt he would not accept what our sport has become today. Size has its place but there is a limit to what is really appealing. Of course I might be wrong but I just can’t see Vince putting his stamp of approval on what the sport has become.

As unique as his thinking and methods were, if you look at them closely you will find they are built on a very basic foundation, a very solid foundation at that. Some of his concepts are today being exalted as being “New Breakthroughs.” All you have to do is look at the past to see the future.

Did Vince believe everything he preached? I really don’t know! I do know he could justify anything he said about bodybuilding and make a case strong enough so those that scoffed would leave and try it anyway. In secret mind you, so that no one would know they tried his latest theory or method. I honestly believe he was sincere in what he said and I also believe just as strongly he was an excellent promoter.

He knew how to promote his beliefs, his methods and concepts, his gym. I didn’t and still don’t see anything wrong with that. After all, business, any business, relies on being able to sell in order to stay open and profitable. The gym and health and fitness business is difficult no matter how you look at it. Vince was a success in the industry for many years, mainly due to his excellent ability to promote.

Although he was a great promoter, perhaps the greatest trainer, and acclaimed author, he was not a great businessman. His interest was not business but in training and writing.

Most people associate Vince with Larry Scott but there were others, many others.  Some stayed with him and others left. As times changed, so did bodybuilding as well as those involved with the sport. People became different. Arnold ushered in a new era. I’m still not certain whether I consider Arnold as the end of the “Golden Era” of bodybuilding or the beginning of a new era. Either way I think his arrival on the scene was at the same time a change was taking place. Did Arnold bring about the change or was change evolving on its own is a question for debate that has supporters on both sides.

…. During one phone conversation concerning my arm training Vince yelled; “cut back, cut back, cut back.” “Take one full week off from all training and when you resume do exactly one half of what you’re presently doing.” “But Vince,” I said. Slam, he hung up. I tried to call him back but someone else picked up the phone and informed me Vince was busy. I called for two weeks before Vince would talk to me again. Typical Gironda!

When he spoke you were to listen and follow. I guess a lot of people would have gone on their way and just cussed him. Deep down I felt he knew I was sincere and I absolutely knew I wanted his experience and insight so I kept calling and writing. When I finally reached him he let me know that it was not his policy to accept phone calls and talk training over the phone. Like I stated earlier, I don’t know why but this limited relationship continued on and I did call and we did talk training.

 The Story Continues….in the NEW
“Vince Gironda Legend & Myth.”

(Republished from IronMan Magazine, March 1976 Vol. 35 No.3)

In response to request to elaborate on problems of running in conjunction with bodybuilding: after thirty years in the gym business a man does not have to be very smart to learn a few basic truths. Observation of repetitious failures of successes in bodybuilding problems finally becomes startlingly clear.

Even animals learn through repetition without any outside influence. The first article I ever wrote for a physique magazine was concerning overtraining (Train, Don’t Strain).

Top men from all over the country who consult me on their training problems are all, down to the last man, overtraining! Too many sets, too many reps, too many different exercises. I teach them to simplify their routines and if you can absorb this – train harder. (Train over your head).

Get more work done in the shortest period of time, and stay within the confines of your own personal blood sugar levels. Blood sugar level drop and losing your pump go hand in hand. When this occurs you drop into a catabolic state (overtonis, hormone loss, capillary shrinkage, flaccid muscle tissue and a smooth appearance).

At this point you have over-trained; this happens because the central nervous system, stimulating capillaries to expand, suddenly stops the process so you do not rupture the capillaries. At this point there is a definite muscle tissue loss, which is followed by general weakness and lassitude (Negative Nitrogen Balance).

Abdominal work also produces central nervous system shock and the aforementioned condition if not fully understood by the trainer. Needless to say, running also produces the same state. At this point I am presenting an article from a jogging and running magazine (now out of print) called “Fitness for Living”, November, December, 1968 issue.

The article explains what makes muscle tissue grow and what does not. Also, I am including a page from my newest booklet on ‘Overtonis’ (Vince’s 6-Week Bulk Course).

Increasing Muscle Size:

Many people are under the misconception that any exercise makes muscles grow larger and stronger. That’s not true. Back in 1925 German scientists discovered that to acquire large muscles you must increase the intensity of work done within a given time. That means that it doesn’t matter how much work you do. What counts is how fast you do it.

This discovery has come to be known as the overload principle. Perhaps the most famous experiment which demonstrates it involves rats trained to run at different speeds for varying lengths of time. Rats that ran at 6 meters per minute for 195 miles had smaller muscles that rats that ran at 26 meters per minute, but for only 58 miles.

In another study all rats ran the same speed. One group ran for an hour per day for three months for a total of 35 miles. Another ran at the same speed for 3 hours a day for six months, a total of 207 miles. When the experiment ended, the size of the muscles in both the groups remained the same.

The principle of overload also explains why sprinters have bigger and larger muscles that distance runners. Although it’s more work to run a mile than it is to run 100 yards, the sprinter is doing more work per second. Consequently, his muscles will become larger.

A muscle is composed of muscle fibers, the number of which vary from person to person in the same muscle. The muscle fibers in the upper arm of one man may number 40,000 while the calf muscle may contain 1,120,000 fibers. Another person may have only 946,000 fibers.

Heredity controls the number of muscle fibers present, and it will not change.  It it these muscle fibers which determine how large a muscle can grow. In 1897 an Italian scientist named Morpurgo showed that even though exercise had produced a 50 per cent increase in the size of a muscle, the number of muscle fibers stayed the same.

The reason for the change was the increase in diameter – about 40 per cent – of the muscle fibers. Thus, he developed the principle now commonly accepted that strength development has a definite limitation depending on the number of muscle fibers present at birth and on the fixed maximum size to which any muscle fiber may grow.

That means that people who want to grow stronger cannot expect unlimited development. Heredity has already drawn the line. But, through proper exercise they may reach their heredity boundaries.

The Bodybuilder’s Greatest Pitfall: Overtonis:

Overtonis is a condition caused by too many sets, too many different exercise combinations – in short, overwork, which causes muscle tissue loss, hormone depletion, weakness and a smoothed-out appearance, inability to produce a pumping effect and a general lassitude or weakness.

Overtonis produces a stringy appearance with no healthy round look apparent in a properly worked muscle.  Overtonis is caused by male hormone loss.

Overtonis causes the central nervous system to cease pumping blood into capillaries which might otherwise rupture. To achieve a maximum pump exercise until you notice pump loss.   At this point, check back the number of sets, tempo and repetitions required to achieve this effect. This is your personal exercise requirement level.

——-END OF ARTICLE——-

Related Links to this article:

1)  Maximize Muscle Fiber Growth While Shedding Body Fat in the Quickest Possible Time With Gironda’s Favorite High Intensity HONEST Workout.  Download the pdf for free with this link.

2)  Bitch Slap These 3 Speed Traps to Dominate your Opponnents and Make Your Teammates Envy You!  Click here for a free video on becoming a better sprinter.

Have you been trying to build lean muscle and lose fat for longer than 90 day’s but have seen very little or NO significant results?

The fact is that even if you are using our Lean Hybrid Muscle Reloaded system, which will have you busting your ass 3-6 days per week, you may STILL be completely stalled in your lean muscle building results.

So, how is it that you can be beating yourself to death in the gym AND dieting like an anorexic teenage girl from Beverly Hills – yet you’re still softer and weaker than you wish?

This week I shared two very important concepts relating to our nervous systems impact on the release of stress hormones (like Cortisol) and anabolic hormones (like Testosterone).

The first concept was the essential practice of consciously BALANCING THE AUTONOMIC NERVOUS SYSTEM.

The second critical concept was about how the nervous system branches off into “sub brains” in our body called “ganglia”, which when considered as we design and execute our training programs have a tremendous impact on not only our strength and fat loss, but our SEX DRIVE as well.

“No matter how hard you train and diet, if your autonomic nervous system is imbalanced your results will suck!”

If you think that since Elliott Hulse, former meat head and strength geek, seems to make wild yet convicted statements then don’t take my word for it… listen to what this doctor has to say.  (not that I trust all doctors!)

“Most people simply do not understand how to properly communicate with their nervous systems, and as such are missing out on at least 60-80% of the metabolic potential of every single exercise they do. In fact, even advanced trainees tend to be “under-achieving” by at least 30-50%”

Q: So what the hell can you do to correct ANS imbalances, which leads to the over secretion of Catabolic hormones, and finally BUILD LEANER MUSCLE faster than you ever have before?

A: You create balance in your ANS by including “Anabolic Energizer” exercises and lifestyle choices that stimulate the Parasympathetic branch, which calmly invites your body to begin the production of Anabolic Hormones.

Anabolic Energizers are a series of exercises that I use with myself and my clients after each workout (and sometimes before bed) to actively stimulate the production of Anabolic Hormones.

I Created The Anabolic Energizers Video Series And Workbook… And I Want You To Have If For FREE!

 The reason why you NEED this program is because:

1. Without a balanced nervous system, your body will continue to hold onto belly fat and love handles… No matter WHAT you do!

2. These exercise are easy to do and very addictive.  Once you add them to your workouts, you’ll INSTANTLY feel a surge of anabolic hormones and stress release.

3. Becoming the “Strongest Version Of Yourself” means that you not only look lean and strong, but that you have the energy and vitality to maximize your potential in EVERY area of your life… these exercises help you do just that!

4. I have been able to run a gym, run an online publishing company, train like a badass, raise my four children AND keep my wife… well, *ehem* Very Satisfied (if you know what I mean) all at the same time.  Not to brag, but I don’t know too many other 32 year old who can say the same thing.

The ONLY reason why I can do this is because I’ve been using these Anabolic Energizer exercises to keep my testosterone and growth hormone flowing strong for over 10 years!

Sorry, this free offer for this program is closed…

But you still get Anabolic Energizers with this awesome offer — CLICK HERE to learn more! 

If you’ve been studying my writing or videos for some time, you are well aware that the mind and body are an integrated unit.  But when was the last time that you actually experienced the intrinsic link between your mind-emotions and your body?

Now, I’m not talking about an “out-of-body-experience”… I’m talking about being so fully “in-the-body” that you’re aware of how it is responding to your most dominant thoughts at the time.

Take for example how your heart rate increases and eyes dilate when you suddenly hear a loud barking dog!

Your nervous systems response to the external stimulus (dog barking) is instant and almost magical.  With absolutely NO thinking required, literally hundreds of reactions are immediately set into motion to help you survive in the face of perceived danger… just-like-magic!

Another example is how your body digests, assimilates and eliminates food without any conscious effort!

Even before you sit down to your meal, your body begins creating and secreting dozens of different enzymes and chemicals to support digestion and elimination.

Funny, as soon as my wife says “dinner is ready” my youngest daughter automatically has to go poop!  Like clockwork her body recognizes that food is about to be served, so it begins to set the elimination mechanism into action in order to make room for more food!  (It’s amazing how efficient our systems are when we are young)

These automatic responses are governed by a branch of our central nervous system called the “autonomic nervous system” or ANS. As opposed to the peripheral branch of the central nervous system which is controlled by our conscious efforts, the ANS is governed by the subconscious mind or the part of our brain that works without us telling it to do so.

The ANS is further broken down into two branches, the sympathetic branch and the parasympathetic branch.  These two branches are like opposing sides of a see-saw, as one side goes up the other side goes down.

The sympathetic branch is in charge of our “fight or flight” responses, just like when the loud dog barked!  It causes the body to respond appropriately to danger by stimulating the release of “energy” hormones like adrenaline and cortisol.  In martial arts this branch of the ANS would be considered very YANG.

The parasympathetic branch is in charge of our “rest and digest” responses, just like when my daughter hears the dinner bell!  It causes the body to appropriately respond by stimulating the release of “building” hormones like testosterone and growth hormone.  In martial arts this branch of the ANS would be considered very YIN.

Just like all rhythms in life, a healthy individual would have an equal expression of both the yang dominated sympathetic branch and the yin dominated parasympathetic branch of the ANS.  But when any of our basic human needs are challenged,  the ANS will become imbalanced and typically lean heavily on the stimulation of the sympathetic branch, which makes sense because it is designed to save us from “danger” with its fight or flight weapons.

According to Abraham Maslow’s “Hierarchy of Needs”, it is only when the basic needs of “safety and security” are met that an individual will become interested in procreation or sex.

In other words, until our immediate safety and security needs are met we will proceed to operate from our most primal “reptilian brain”, which is ONLY interested in securing food and shelter.  It is only when our most basic needs are met that our more evolved “mammalian brain”, or limbic system”, which governs our feelings of love, relationship and emotion is turned on.

It makes perfect sense that Nature created us to first establish our own security before seeking to create more of ourselves!  No safety, no sex.

Modern culture with its fast pace and all of its trappings tends to suggest that “you don’t have enough” and, “there is danger always lurking; a terrorist may come!“  Plus with much of the processed foods that people eat, lack of adequate sleep, dehydration, toxic chemicals in the environment, prescription medication and lack of gratitude… most of us REALLY are in danger.

This sense of danger that is perceived by the ANS automatically stimulates the sympathetic branch and puts many of us into a perpetual state of “fight or flight”.

Another interesting thing about the central nervous system is that it tends to physically branch off into different “plexuses” or nerve bundles in our body. Theses plexuses physically emerge from the spinal chord in bundles attaching themselves to organs and muscles.  Because these plexuses are tied to our central nervous system and brain via the spinal chord, you may also consider that many thoughts and emotions are expressed in these “sub-brains” of the body.  When emotional pain is expressed in these nerve plexuses it is often referred to as “psycho-somatic” pain.

One such plexus, that has extended itself into our legs and lower back, is called the “Coccygeal Plexus”.  If you study Chakras, this is considered the Root Chakra.

Physically and emotionally, the Coccygeal Plexus behaves like the “root system” of the body.  As it is physically tied to the legs, autonomic imbalance in this area manifests itself as tight, weak or painful legs.  As this plexus also leads back to our brain, thoughts and emotions, autonomic imbalance in this area manifests itself as a feeling of “not having enough” or “not being stable“.

As we made clear with Maslow’s example above, if basic needs are not met… if you don’t have enough or are not stable, your body will automatically cease to exert energy for procreation (ie. sex) and allocate all stimulation to establish safety! No safety, no sex.

The first step in rectifying this problem is to bring autonomic balance to the Coccygeal Plexus.  This will allow the open expression of sexuality via the limbic system.  Which in turn will bring energy to the Sacral Plexus, which governs our sexual organs and muscle of the hips.

So, how do we do it?

Since the mind and body are an integrated unit we can work on the psycho-emotional issues that are creating the imbalance – OR – we can address the physical imbalances with exercise.

Since I am an exercise coach and not a psychologist, I will show you exactly how I work to stimulate the parasympathic branch of the ANS, as it relates to bringing balance to the Coccygeal and Sacral Plexus.

I call the following exercises “Anabolic Energizers” since they bring balance to the ANS and cause the body to stimulate anabolic or “building hormones” like I mentioned earlier.  The two exercises seen below are specifically designed to bring balance to the Coccygeal and Sacral Plexus respectively.

Awesome sexual activity and overall sexuality is reserved for human beings that have established a sense of safety and security in their lives.  Low libido and poor sexual performance may be linked to feelings of insecurity and fear forced on us by popular culture and media.  These feelings stimulate the “fight or flight” branch of the ANS acutely, and can become trapped in our muscle tissue and organs where they chronically inhibit healthy physical expression.

Luckily, the muscles and organs that have been “psycho-somatically” inhibited may find release with a properly designed exercise program and use of the Anabolic Activator movements above.

If you’ve been following our blog for a while now you’re well aware that Elliott and I do not think that Bulking and Cutting is the best way to add lean muscle mass. Nutritionist Kyle Leon shares our same point of view but brings up a few interesting points in the video below. You’ll want to pay special attention to the part where he mentions fat cell hyperplasia. According to Kyle these are fat cells that NEVER go away. Just click play button to learn more about the bulking and cutting approach to building muscle.

Kyle seems to think bulking can lead to Puffy Moon Face. We disagree, we think it can lead to Puffy Muscle Syndrome or Male PMS

If you are reading this, then you and I may be from the same tribe of Hard Core Strength Warriors!

We are men who are in a constant, desperate search for new training challenges that push the limits of our physical, mental and emotional potential.

We are obsessed with getting stronger, becoming more athletic and dominating every challenge we’re offered.
“Getting fit” is not good enough for us.

You and I NEED to test our will, throw caution to the wind and hold achievement, not safety as our ultimate goal in fitness and in life!

WE ARE HARDCORE WARRIORS.

In this report let us explore how some of this planet’s all-time greatest elite warriors of the past developed some physiques that have become legendary! If you feel like you’re close to becoming a desk jockey or you want to feel like you did in college, revive your energy, build lean muscle mass while burning fat as fast as possible all while making yourself as uncomfortable as possible than download this free PDF right now.

In my experience, the absolute best way to build physical and mental toughness… WHILE getting stronger, more conditioned and much, much leaner at the same time is with STRONGMAN DENSITY TRAINING.

I was first introduced to the idea of “escalating density” while training with my friend and former strongman coach Tom M.

When I would show up at Tom’s house on Saturday mornings to execute some strongman training I’d ask him, “so, what are going to train today?”

Being an ex college football player with a strength, conditioning, power lifting, bodybuilding background I expected him to say something like, “We’re gonna do legs today.” or “Let’s hit the chest and triceps”.

But the answer was NEVER that simple.

Tom would say, “How bout’ some STONES?”

When Tom said “How bout’ some ______ ?”– it basically meant that we’d spend the next 60-120 minutes training with THAT SINGLE IMPLEMENT ALONE!

My strongman coach was of the mindset that if you wanted to get stronger in a particular “event” or exercise… then just do THAT exercise.

To the exclusion of everything else!

(Taken From My Old Training Journal)

Now that may lead you to ask,  wouldn’t this philosophy lead to training plateaus, burnout or boredom?

NO.

Not with the WAY he would make us train, for 2 hours, on that single implement.

If we were gonna train “Stones” for the day, that meant that Tom was going to choose a particular number of reps that we would have to execute in the time that he allowed it.

Basically, he would point to one of the HUGE concrete stones sitting on his front lawn and say… “load that stone for 50 reps, and get it done before two o’clock.”

The he would walk away and do something else.

There I would stand, alone, staring at a 252 pound atlas stone that was so beaten up there were jagged edges and pits covering its surface.

With the scabs on my forearms still healing from the SAME workout performed last week, I would take a deep breath and begin the journey towards 50 reps.

THIS is what made this particular workout far more challenging than the one performed last week, and thus making me stronger and tougher…

THIS week Tom asked me to complete the 50 reps, with the 252 pound stone (same as last week) but instead of demanding I complete all 50 reps by 2:15, he told me to git er done by 2:00!!

He ROBBED me of 15 minutes!

What Tom expected, was that I had improved my “conditioning” since the prior week, so I shouldn’t need as much time to get the same amount of reps.

What I discovered later was that this was called “Escalating Density Training” or EDT.

If you’ve ever followed CrossFit workouts, you have experienced a similar type of training… basically “get X done in Y time, NOW go do it again… but faster!”

Without going into all of the boring science and jargon to describe how incredibly powerful this method of training is… I simply invite you to try it out.

First, if you have any “odd objects” or strongman equipment use it for this experiment. (I find that odd object training and strongman implements work really well here since you don’t want to be thinking about “form” and just want to attack the exercise)

Then, give yourself 20 minutes to complete as many reps of the movement as you can with a weight that you can easily perform about 10 reps with.

Finally, after about 5 – 7 days.. go back and repeat the exercise in the allotted time, but get MORE REPS.

OR get the same amount of reps that you did the week before… just cut about 5 minutes off of your allotted time.

Here’s a program that utilizes strongman density training!

GOOD LUCK and share your experience with us below

Late last week I posted the following video over on my Facebook wall:

As you can imagine, the ideas presented by the woman in the video created quite a stir… especially since I sought out the opinions of my FB buddies, instead of just posting something and calling it “truth”.

Here are some of your responses:

This video and the subsequent response from my friends reminded me of a concept I once studied called “Biochemical Individuality”.

Biochemical Individuality basically points to the obvious fact that “we are all different”.  Not only do we look different, but our individual physiological responses to a myriad of stimuli, including food, can be as diverse as our fingerprints!

So, to say that EVERYONE must now begin to cut fruits out of their diet and include more animal fats is absurd.

Granted, there are many people who would be far better off if they were to avoid most plant based foods in exchange for a more fat and protein rich diet, but these people’s Biochemical Individuality, inherited from ancestors how thrived in cold climates that had no access to plant foods but abundant access to animal meat, fat and organs, would dictate this fact… not some “expert” selling her new book.

I’ve often made mention of the studies of Dr. Weston A Price, where he traveled the world in the early part of the 1900′s in order to discover “the healthiest people on Earth”.

Dr. Price, author of Nutrition & Physical Degeneration, was a dentist and nutritionist that began to notice a severe degeneration in the quality of health via genetic expression in his patients.

In particular the “crowding of the teeth and narrowing of the palate”, which we now simply chalk up as needing braces.  Prior to the inclusion of refined sugars and processed fats (about 70% of the Standard American Diet) there were very few children when visited his practice in need of braces to correct facial deformation.

Dr. Price set out across the world to see what healthy indigenous tribes and so-called “savages” ate in order to maintain the immaculate health and STRENGTH.

Amongst several auxiliary discoveries such as a lack of cancers, zero facial deformation, zero cavities, rugged resistance to disease and joyful exuberance for life… he noted that all of the strongest, healthiest and happiest tribes he studied ate a diet rich in saturated fats from animal meat and organs.  This was his objective finding… that diets of over 90% animal fats and protein created the strongest people.

In fact, Dr. Price became incredibly set on discovering ONE, single group of people who thrived well on a plant based diet… and he could NOT find one.  And the ones that he did find Dr. Price noted that they were far more aggressive, angry, willing to fight (ie “blood thirsty”) than the meat eating tribes.

The closest he found to healthy people who ate mainly plants, was a group of Indians in South America who ate mainly roots vegetables, but even these people highly prized the sea foods that expecting /  nursing mothers and small children were encouraged to eat.

When asked why they fed these fatty fish oils to women and children, the response was “It builds children with rounder heads, the round head children are far superior in strength and intelligence that the narrow headed ones.” — WOW!

Personally, I find that a diet based on fats and meat (like the “Girdona” days in Lean Hybrid Muscle Reloaded) create the greatest feeling of health and wellness within my being.  My strength, immunity, mental focus and concentration are far higher on a diet of meat than one based on veggies and grains. (to hell with fruit, to me it’s just sugar).

My experience is so strong in this department that I have my children supplement daily with Cod Liver Oil, High Vitamin Butter Oil along with their diet of egg yolks, raw milk and meat.

But like I say, this is MY experience… and I can tell you that my kids have some BIG round heads!

Like I asked my FB buddies, I would like to know what YOU think?

RECOMMENDED RESOURCES:

Biochemical Individuality by Roger Williams

Nutrition & Physical Degeneration by Dr. Weston A Price

Lean Hybrid Muscle Reloaded by Mike & Me

Metabolic Cooking (not yet released) by Dave Ruel

By Mike Westerdal

Sometimes a guy wants to look as super-shredded and lean as possible. It might be for a competition, photo shoot or maybe just a hot date. Whatever the reason, besides muscle definition, there are two factors that impact just how lean and defined you look–body fat and water retention. Obviously, you can’t look shredded if you’ve got a layer of fat covering the muscles. But even if your body fat is in the single digits, excess water can make you look less defined and sometimes, even bloated. Minimizing excess water weight is what we’re going to explore here today.

Aldosterone is one of the hormones that manages the volume of fluids held in the body–water in particular. And while for most guys water retention isn’t going to be an everyday issue, if you are a competitive bodybuilder or you need to look extra-ripped for a photo shoot or special event, retaining even small amounts of excess water can make all the difference in the world.

First, a little background on Aldosterone, which is released by the adrenal glands. Aldosterone is one of the hormones that helps regulate the body’s sodium and potassium levels. This in turn helps control blood pressure and the balance of fluids and electrolytes in the bloodstream.

The adrenal glands produce more Aldosterone when the body is trying to conserve fluid and salts. This means that high levels of Aldosterone equate to more fluids being retained in the body. When Aldosterone levels are low, the body retains less water.

The entire process is actually managed by the renin-angiotensin-aldosterone system (RAAS). If you’re looking to get super shredded and hard with that contest-ready, ‘paper-thin’ skin, then how to manipulate the RAAS is definitely something you want to understand. By learning to manipulate the RAAS you can influence Aldosterone levels and affect how much water your body retains.

A typical strategy that many guys use to reduce the amount of water they retain is to decrease their salt intake and cut back on the amount of water they drink. Decreasing salt intake is good, but it only helps so much. And unfortunately, because the body is always striving to maintain a state of homeostasis (aka the status quo), drinking less water causes the body’s metabolic systems to conserve water.

This actually causes Aldosterone levels to spike, so drinking less water doesn’t have the effect that you want and actually causes the body to retain more water.

So with this in mind, we know that we have to look at another strategy. Strangely enough, one of the ways you can manipulate the RAAS, lower Aldosterone levels and reduce the amount of water retained, is to actually drink more water, not less. This seems to contrary to what you want to achieve but it’s not the way the body works. But it’s a little more complicated than just drinking gallons of water before a competition or event.

Successful manipulation of the RAAS to reduce water retention requires timing and strategy. Finding the right ‘window of opportunity’ is essential to success. Before you start trying to reduce water retention, you’ll need to first make sure that you’ve already shed any unnecessary body fat.

There’s no point in going through the trouble of shedding water when there’s a layer of fat underneath. So step one is to get your body fat percentage into the low teens or even single digits. Once you get to that you point, you’ll be in a position to be able to get shredded by reducing how much water your body retains.

The next step is to follow a specific protocol that incorporates the manipulation of protein and carbohydrate ratios combined with a period of high water intake (hyper hydration) followed by a rapid, timed period of limited water intake (dehydration). You will begin the hyper hydration and dehydration phases several days before the competition or other event for which you want to appear super shredded.

This strategy works because the hyper hydration phase will cause Adosterone levels to drop, meaning that your kidneys are flushing out most of the water you’re drinking–also causing you to piss a lot.

The targeted period of dehydration will allow you to rapidly shed water weight, leaving you super shredded and ultra-lean. But because you’re doing it for such a short period of time, the inevitable spike in Aldosterone levels and the accompanying increase in water retention, won’t happen until after the competition or big event.

For those of you that have been asking for more information about cutting water weight we hope this sheds some light on the topic.

==End Of Article==

Now if you want a step by step 4-day plan that tells you exactly what to to do, day by day we’ve got something cool for you. We put together our LHM “Dry Report“. It’s based on the science from this article and from the results of real people that have used this protocol.

If you’d like to get your hands on our Dry Report for FREE just pick up a copy of John Roman’s Final Phase Fat Loss or what we’ve termed Lean Hybrid Muscle Phase 3. This will be the third phase of your LHM Reloaded program when you want to get your body fat levels into the single digit range.

After you complete Phase 3, use the 4-day protocol outlined in your FREE Dry Report to take some killer after pictures.

We have some really cool LHM Transformation contests coming up soon with some cash bonuses. If you want to do well this is definitely by the far the strategy we’d recommend.

Here’s what to do next. Pick up Final Phase aka LHM Phase 3 from this link: http://www.LHMphase3workouts.com and simply forward your receipt to leanhybridmuscle at gmail.com and we’ll hook you up with your FREE copy of the DRY REPORT.