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         FITNESS TIPS FOR 1/23/2002                  

by Dan Gallapoo

I've recently dropped about 15 pounds of blubber thought I'd share a 
few of the things that I believe have helped me lose some body fat.

1.  Less rest between sets
I only rest about 45 to 60 seconds between sets now.  You can't 
handle as much weight this way but I feel like I'm stressing the 
muscle more with less stress on the joints.

2.  Use a little more volume
Since I can't handle the kinds of weights I normally could if I were
resting 3 minutes between sets, I've upped my training volume a 
little bit.  I started with 5 sets of 10 reps per body part and have 
added one more set of 10 reps each week, until I work up to 10 
sets of 10 reps.  I'm getting great workouts and awesome pumps 
and I don't seem to be losing ANY muscle mass.  Keep in mind 
that this is only for about 6 weeks and then I'll lower my training 
volume and increase the rest between sets so I can handle more 

3.  Limit carbohydrate intake
I've found a ratio of 50% protein, 30% fat, and 20% carbohydrate 
works very well for me.  Yes, I admit, it gets a little boring, and 
after a while you get sick of chicken and eggs, but it works VERY 
well for me. Also, keep in mind that you have to know your daily 
caloric needs.  You can't continually exceed that and expect to 
lose body fat.

4.  Use a thermogenic supplement
Monday through Friday I use a thermogenic supplement 2 to 3 
times a day. Then I cycle off of it on the weekend.  There are several 
good thermogenic supplements on the market but I had great results
with Herbal Genesis, it's PROVEN to accelerate fat loss while 
preserving muscle tissue.  Plus, it has a special ingredient that 
activate those stubborn A2 receptors located, in men...the love 
handles, and in women...the hips, thighs, and buttocks.  

Click Here for more information on the Herbal Genesis 

So those are a few of the things I've done to lower my body fat.  They've
worked very well for me and I sincerely hope they work for you, too.


Hereís A Training Tip To Help You Blast Through A Rut

I appreciate all the readerís tips Iíve been receiving lately.
If youíd like to blast through a sticking point, hereís an idea from 
Mike Belmonte. Here's Mike's idea...

Hey my name is Mike Belmonte and I have got a explosive workout 
routine.  What you do is get a weight that you can get 25 reps in the 
first set. When you hit 25 you want to be at complete failure. You rest 
for ten seconds (yes ten seconds) and hit the weights again until you 
hit failure (do as many as you can). 

Then you rest for ten seconds again and after the ten seconds is up you
hit the weights again.  You do this until you hit 75 reps.  When you are 
done with the 75 reps you are done with that exercise and then you move 
on to the next exercise and repeat the steps.  

You want to do at least 4 different exercises for each muscle group, so a 
grand total of 300 reps for the day. There will be so much blood in the muscle 
that you work it's sick. Your veins will be exploding.  I've have never got a 
more incredible pump like I did after this workout.  

Of course you have to pick and choose the appropriate exercises. You 
probably don't want to do squats with this, or any other exercise that will put a 
huge amount of strain on your joints.  But when you hit your forearms, Bi's 
and Tri's, shoulders, back, calves, Hams, Quads you won't know what to do 
with yourself because it will feel like you are a rookie in the gym you'll hurt so 

If you are used to pumping heavy weight you feel kind of wimpy using light
weight, but just try it for one whole body part (one day at the gym all your 
exercises for that day) and you will not believe how pumped your muscles 
will get.  It will feel like your skin is about to rip because your muscles 
are so pumped.  You will see gains within a week of doing this routine.

Mike Belmonte

Mike, youíre a masochist! But thanks a lot.  I appreciate your contribution.  
Keep 'em coming! Iíd only recommend doing this workout occasionally on a 
lagging body part or when you want to break through a sticking point.
Try it on one of your stubborn body parts once or twice a week for 2 to 3 
weeks and let me know how it works for you.


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