Get Stronger With The Proper Deadlift Form

Since you are reading this I’m going to asume you know how great an exercise the deadlift is and I don’t need to go into the value of the exercise. So I’m only going to lay out how to deadlift, the proper deadlift technique and a few common errors. You are about to discover the proper deadlift form and technique so you can safely perform one of the best exercises for adding strength, muscle mass and transforming your body.

So lets get down to it, lets get into the proper deadlift form.

How To Deadlift

Because the deadlift allows you to lift more weight than just about any other exercise, it’s critical you get your deadlift form down to the “t.”

Watch this video for a demonstration of the classic or regular deadlift version.

Leaning how to lift and deadlift properly is easier to have a system in place. Something that you go through every time you pull. When perfecting your deadlift form there are 3 areas you will want to pay particular attention to:

1. the set up
2. the pull
3. the finish

Master each of these and you will have a safe, successful and strong pull.

How to Deadlift – The Setup

If you can’t hold it, he can’t lift it. That makes the grip a great place to start.

The grip is generally the weakest link for most people. Even though there are many different grips you can use to help increase the weight on the bar, I recommend you stick with the conventional overhand grip. This has 2 major advantages.

1. Most importantly it keeps the weight within a safe lifting range because you are artificially lifting the weight.
2. It maximizes safety and muscle recruitment.

If you are going to change the grip so that you can increase the load, listed below are your different grip options. Number 1 is  your best choice while number 4 is your last resort.

1. Conventional, Overhand,Pronated
2. Hook grip – as showen in the picture to the right
3. Assisted grip – straps, hooks
4. Mixed grip, alternate grip, over under grip, staggered, offset grip

How to execute the setup.

•  Approach the bar with the hip width stance, and feet slightly turned out
• Your weight is evenly distributed over your feet.
•  Bend at the waist and grabb the bar slightly wider than your shins
•  While holding the bar raise your chest and simultaneously sync your hips

If you’re uncomfortable, there’s a good chance you have the proper set up and you’re ready to pull.

Make sure you chest is up and your back is flat. This is the most critical part of the deadlift setup.

How to Deadlift – The Pull

Now that you’re set up properly, it’s time to lift some weight.

• With your chest up and your lats pulling the bar into your shins.
• Take a big gasp of air into your stomach. Air in your stomach will help stabilize your spine, as apposed to in your lugs.
• Back is locked in that angle remains the same as you start to pull.
• Shift your weight to your heels as you drive them into the floor.
• Legs straighten and hips come forward. Extend the knees and hips at the same time.
• Your shoulders remain over the bar.
• Make sure you keep the bar tight to your body throughout the lift.

How to Deadlift – The Finish

All the hard work is done. If you have maintained perfect deadlift form all you have to do to finish the lift is straighten up and contract your butt cheeks.

• As the bar passes over the knees you will start to stand taller and straight up.
• Make sure you keep a tall proud chest.
• Squeeze the gluts, imagine pinching a 100 dolar bill between your butt cheeks.

What Goes Up Must Come Down

Ideally you’ll drop the weight to the the floor after the lift, but I know not all gym are equipped to do that. If your gym doesn’t allow you to drop the weight you may want to look at finding another gym and put together a home gym.

Many people are sloppy when it comes to lowering the weight, but it is just as important to follow proper deadlift form on the eccentric portion of the lift as it is on the concentric.

If you can’t drop the weight, this is how you lower it back to the floor.

• Initiate the eccentric, or lowering phase of the deadlift by pushing your hips back.
• Chest stays up and proud as you maintain a flat back.
• Keep the legs straight until you reach your knees.
• Once bar dips below the top of the knee bend them to finish the bar’s decent.

Muscles Worked In Deadlift

The reason why the deadlift is such as great exercise is because practically every muscle in the body is used.

though the dead lift works a lot of muscles not every muscle is worked in the same way. Many of the muscles used are under a lot of stress through a static contraction. That means even though they’re working and flexing, there isn’t any movement from the flex. A great example is the muscles of your forms, the finger flexors. Incredible grip strength was needed to hold onto the bar, but nothing moves.

Muscle Groups, The main players are:

1. Back – Lats, erectors
2. Butt – Glutes
3. Legs – Hamstring, Quad

As you can see there are many more muscle groups involved than the 3 I had just mentioned. Inaddition to the major muscles used below are some of the other major players.

Trapezius – Upper and middle

Shoulders - Rhomboids, plus all the stabilizer muscles in the shoulder

Forearm Flexors – Builds great grip strength

Core – Abs, Obliques

Legs - Calf muscles, Adductors

Basically every muscle group but your chest is involved. That is why I like to pair dips and deadlifts in supersets.

Deadlift Errors

For the most part the deadlift is a pretty safe exercise, but there are a few common errors you will want to avoid if you want to move big weight and stay healthy. Don’t let your deadlift technique go bad, be sure to watch and prevent these common erors. Watch the video and you will se this guy make EVERY deadlifting mistake.

Letting Your Hips Rise Too Early

When this happens all your power is coming from your low back. You have take the big leg muscles out of the picture.

Rounding The Back

This is closely associated with letting your hips rise too fast.When the hips are up there is no more leg drive and your low back has to do all the work. To prevent this make sure you have deadlift technique in your setup then lock your chest and back in place as you pull.

Hyper Extending the Back

Many people mistake squeezing the glutes as a hyper extension. To finish the pull all you have to do is squeeze the qlutes and stand straight up.

Jerking The Weight

In an effort to get some momentum some people jerk the weight either at the bottom or mid lift. Your arms are to remain straight the entire time. Once your back is set and locked keep it tight.

Deadlift Variations

• Sumo Deadlift – This variation targets the glutes and hamstrings more.
• Conventional – Old faithful, the classic deadlift.
• Dumbbell Deadlift – The classic version but with dumbbells.
• Trap Bar - This deadlift version allows you to keep a more vertical torso, this reduces emphasis on the erectors while placing more stress on the legs.
• Deficit Pulls – Great flexibility is needed for this version. Just like the conventional deadlift but your feet are a few inches off the ground.
• Suitcase – A barbell is help in one hand, places even more stress on the core.
• Off Pins or Blocks – Rack pulls are the best for those not looking to compete.
• Snatch Grip Deadlift – Same as the conventional pull but your hands are wide. Much harder to hold, requires more flexibility and back strength.
• Single Leg Deadlift - Same as the RDL but on one leg. Much more volume for the low back, but the load is lighter.
• Romanian Deadlift - Also goes by, RDL and Straight Leg Deadlift. This version starts at the top instead of the floor, and much lighter weight is used.

As you can see there are many different variations. Pick one, load it up, and change your physique.

No related posts.

Visual Impact Cardio May Be The Best Way To Lose Weight And Look Great

My buddy Rusty Moore has just released his third course, Visual Impact Cardio, Mastering The Skill Of Losing Body Fat.

Cardio training is an essential part your you workout program. When it comes to looking your best it takes more than diet. You need to do cardio to really get lean and look great.

But, not all cardio workouts are created equal.

Rusty’s Visual Impact Cardio is different than your typical weight loss product. That is in part because Rusty is a pioneer when it comes to designing workouts and in his newest program you will see for yourself. Rusty includes the best strategies, and advanced techniques for an effective fat burning workout.

 Visual Impact Cardio Review

A “Progressive Cardio System” that Leads to Steady Fat Loss With Minimal Sticking Points.

I have yet to thoroughly go through Rust’y new Visual Impact Cardio program but I wanted to go over the basics with you. Because Rusty produces such great programs I wanted to share his newest baby with you as soon as I could. So it will not be a complete review, but it will be enough to know if this looks like something for you. Because there is a 60 day 100% money back guarantee you have plenty of time to try it out.

Your Solution to Overcoming Fat Loss Sticking Points.

Visual Impact Cardio Details

Price: $47
Program Goal: Weight Loss, Fat Burning
Claim: Your Solution to Overcoming Fat Loss Sticking Points.
Author: Rusty Moore
Format: e-book
Delivery: Instant online download
Guarantee: 8-week %100 satisfaction
Website: www.fitnessdoctrine.com/VisualImpactCardio

 Quick Visual Impact Cardio Chapter Overview

VIC Chapter 1: Calories Burned After Exercise Don’t Amount to Much

• Here Rusty talks about just how may calories are burned after exercise. Find out if it is enough for short sessions or do you need longer workouts

VIC Chapter 3: Calories Burned: Intervals Vs Steady State

• Intervals or steady state cardio, Rusty reveals what’s your most effective option.

VIC Chapter 6: Calorie Deficit, Calories Burned, & Fat Loss

• Discover how to ensure your weight loss is fat, not muscle and water.

VIC Chapter 7: Burning Stubborn Body Fat

• Finally, a resource that shows you how to burn those last 10 pounds of body fat.

VIC Chapter 8: Calories, Food, and Workout Timing

• The secret calorie counting method for continued fat loss.

VIC Chapter 9: Improving Popular Fat Loss Programs

• Discover how to take your favorite exercise program and make it better at burning fat.

VIC Chapter 10: Separating Fat Loss & Resistance Training

• How to use strength training to maximize your results to lose more weight.

VIC Chapter 12: The Beginner’s Cycle

• Because everyone starts at a different level Rusty has included a stage for everyone.

VIC Chapter 13: The Intermediate Cycle

• Progression is everything when it comes to fitness, this prevents your from plateauing.

VIC Chapter 14: The Advanced Cycle

• For those of you who want to push the limits, this chapter is for you.

VIC Chapter 15: The Maintenance Plan

• Now that you have reached your goal, Rusty tells you how to keep that great looking body you have worked so hard to get.

Those are just some of the highlights of Rusty’s 99 page Visual impact cardio Program. The entire course and every chapter is jammed packed with information. I can’t wait to really did into it.

In addition to the science, theory and workouts Rusty goes into nutrition and calories. He lays out a simple formula to calculate your calorie needs in order for you to reach your target weight.

He even throws in a few sample meals and diet plans to help you get the most out of your cardio.

Like I said, I haven’t had a chance to did into the program but I know Rusty and I know how much time and effort he has put into Visual Impact Cardio.  From what I can see thus far, his hard work shows.

The big question…

Does Visual Impact Cardio actually work?

To be honest I can’t answer that yet. I will let you know after I thoroughly read it over and test it personally. But with my previous experiences with Rusty’s Visual Impact products, I’d say it definitely will.

There is a 60 day 100% money back guarantee so if you can’t wait for my full review you can try it out for yourself, at no risk. After you go through it I would love to hear your thoughts.

Go take a look at his sales page, it has some free solid information, well worth the read.

Visual Impact Cardio

Related posts:

1. Best Cardio Intervals Fat Loss Part 2
2. Cardio Lose Weight Interval Training Workouts 1

5 Killer Abdominal Exercises For Your Kettlebell Workout

5 core exercises that will get you out of the gym in record time, and get you those 6 pack abs you have been looking for.

Want to spend less time in the gym but still get a flat stomach and 6 pack abs? Give these 5 kettlebell exercises a try, though not all in one workout.

Kettlebells have been around for well before the barbell or even the dumbbell, and have been a valuable tool for those looking to lose weight, build muscle and transform their body. After hundreds of years and thousands after thousands of people putting the workouts to the test, kettlebell training has proven itself to be effective at building strength, and stripping body fat. Try a few of these abdominal exercises and you will soon find that this old school iron ball is great at shaping those abs in record time.

5 Abdominal Exercises Using Kettlebells

Recap of the 5 best core exercises that you can do while using kettlebells only.

Kettlebell Windmill

The first exercise in the video is the kettlebell windmill. Key points for this exercise..

• Start with your feet wider than hip-width apart
• Keep the kettlebell overhead locked out at all times
• Keep your knees straight
• Push your butt out in the direction of the locked out kettlebell
• Turn your feet out at a forty-five degree angle from the arm with the locked out kb.
• Keeping your eyes on the kettlebell up overhead
• Lower yourself until your non-working hand touches the floor or front foot.
• Pause for a second and reverse the motion back to the starting position.
• Be sure to keep a flat back, don’t let it round.

Do all your reps for one side before switching arms.

Kettlebell Swings

The second exercise that Craig and Chris demonstrate is the classic kettlebell swing. What makes the swing such a great abdominal exercise is the fact that you are working your abs the way they were meant to be, stabilizing them not flexing them.

With the swing you are getting a lot more than a killer abs workout. It’s also a great way to burn that stubborn belly fat, and the swing works your entire body, in particular, the butt, hamstrings and low back.

To get an in-depth instruction on how to do the kettlebell swing and see why it is such a great abdominal exercise I suggest you take a look at the video below. I know the video below is kind of long, but if you want to know how to do the kb swing it’s well worth watching.

Perfecting the Kettlebell Swing

Around the World Kettlebell exercise

Another great ab exercise is the Around the World Kettlebell exercise. For this one, you want to…

• brace your abs
• squeeze your glutes, do so throughout the entire exercise
• take the kettlebell behind your back, switch hands and bring the KB around front, handing off to the other hand in a continuous motion.

As with all the other kb exercises it’s important to keep a nice flat back. Go as fast as you can that enables you to maintain an upright torso. Don’t alternate directions, finish your reps for one side before switching direction. The around the world is an anti rotation exercise which hits those abs hard.

Kettlebell Renegade Rows

The Kettlebell Renegade Row is another excellent anti rotation abdominal exercise that looks simple but hits those abs like you wouldn’t believe. Many people pass on the renegade row thinking it is an upper body back exercise, which isn’t totally off base. However, the weight you can handel on this exercise doesn’t make it you most effective back exercise. The real work comes when you lift an arm altering your base of support. This forces your abs have to work extra hard making sure your torso doesn’t twist and rotate, your abs and glutes will have to be nice and tight if that is going to happen.

To make it a little easier you can widen your feet. Narrowing your base of support will make the exercise that much more difficult and you will see why it’s one of the best core exercises.

The Kettlebell Halo

The kettlebell Halo exercise rounds out the best top 5 abdominal exercises you can do with a kettlebell. Just like the other core exercises the kb Halo looks simple but is deceptively difficult and makes for a challenging ab workout.

How To Do The KB Halo

• Start by holding the KB upside down with both hands at chest height bring it back behind and around your head and back to the start.
• Once the KB is in front, switch and go the opposite way.
• Do not move anything but your arms and shoulders.

Those are the 5 best kettlebell exercises for training your abdominals that you can do at home, in a small space without ever having to do another single crunch again.

You don’t have to do a kettlebell workout to to include these into your abs workout. Throw them into your circuits and regular strength training workouts and you will get one of the best ab workouts.

Let me know how you make out with these kettlebell abdominal exercises.

Related posts:

1. Kettlebell Exercises
2. Upper Back Exercises Dumbbell Exercises
3. Best KettleBell Ab Exercises

Who Else Wants To Know How Many Calories In A Banana?

In this article, I will share… how many calories in a banana, nutritional information, a delicious banana bread protein shake recipe, and a few other interesting facts like, how effective bananas are at preventing cramps. Or, are there more calories in a banana that is ripper and sweeter than a bitter banana.

At around 23 cents a piece, the banana may be one of the cheapest, most affordable, healthy natural foods you can buy! That’s why over 100 billion bananas are consumed every year, making them the 4th largest agricultural product in the world. Below are just a few of the nutritional benefits along wirh how many calories in a banana…

The banana is full of vitamins, minerals, dietary fiber and phytonutrients

Very low calorie snack, there are only about 110 calories in a banana

Because bananas are easy to digest and seldom cause allergic reactions, they are good for a baby’s first solid food

A banana is fat, cholesterol and sodium free

The banana provides an excellent source of vitamin B6

Bananas are a terrific heart-healthy food

How Many Calories in a Banana

Banana Nutrition Facts

While there aren’t many calories in a banana, they’re still packed with plenty of nutrition.

Percent Daily Value in one banana:

• vitamin C: 15%
• vitamin B6: 20%
• manganese: 16%
• dietary fiber: 13%
• potassium: 13%
• magnesium: 8%
• riboflavin (B2): 5%
• niacin (B3): 4%
• folate: 6%
• vitamin A: 1%
• iron: 2%

Even though the banana is touted as a high potassium food, there isn’t all that much in there when compared to other foods. Its Percent Daily Value is 13% or about 465mg. This means that one serving only provides 13% of the potassium you need each day. You can get about the same amount of potassium from 3oz of cooked tuna. If you are looking for a higher concentration of potassium, you will find that dried apricots do much better, nearly twice as much. The potato is another great option as a spud packs 1,081mg of potassium into one cup. So though promoted to be rich in potassium, bananas aren’t the powerhouse you were led to believe.

Banana Diet

Believe it or not there is a Banana Diet. Because of the low number of calories in a banana, and it’s nutrition someone put together a banana diet. Back in 2008, a Japanese pharmacist created the Morning Banana Diet to help her husband lose weight. It took off in Japan. It became so popular that there was a shortage of bananas in the country for a while.

It was a pretty basic diet…

• Eat bananas for breakfast
• Drink water
• Eat a normal lunch
• Enjoy a normal dinner
• Sip water any time you like
• Make sure you finish supper before 8pm

Pretty simple, though you could substitute any healthy low calorie food and have the same results. Be on the lookout for my Broccoflower Diet.

Even though there aren’t many calories in a banana, I wouldn’t recommend it as a weight loss diet food because of the high carbohydrate content.

Old School Banana Infomercial

Beyond How Many Calories In A Banana

Banana History

It’s tough to pinpoint the exact origin, but there’s evidence to suggest that the banana’s origins date back to 2000 B.C. Malaysia. From there, it spread to the Philippines and India, where in 327 B.C., Alexander the Great’s army recorded them being grown. Arabian traders introduced bananas to Africa, and then the Portuguese took them to the Americas.

The bananas that were growing in Africa were much smaller than the ones you buy today. They were about the size of a man’s finger. This is where the name banana comes from, finger in Arabic. A finger is also the name given to an individual banana. A bundle of bananas is called a hand. The Spaniards, who saw a similarity to the plane tree that grows in Spain, gave the plantain its Spanish name, platano.

Selecting Your Banana

When it comes to selecting the perfect banana, there are a few things you’ll want to keep in mind.

It should be firm and bright, but not hard. Bananas are very fragile, so it’s important that they not show any signs of bruising or damage. If the bananas have a grey tint and a dull appearance, these have been refrigerated, preventing them from ripening properly.

If they need to ripen, leave them to do so at room temperature. If you place them in the refrigerator, this will stop the ripening process. Taking them back out again won’t allow them to ripen. But once they are ripe, the refrigerator is the best place to keep them fresh. The peel may turn brown but the inside will remain fresh. For a better tasting banana, let it sit at room temperature before eating.

If you need to hasten the ripening process, you can place bananas in a paper bag or wrap them in newspaper, adding an apple to accelerate the process.

Once bananas are ripe, they can be refrigerated for up to two weeks. To take advantage of very ripe bargain bananas, simply peel them, cut them into chunks, and wrap them in plastic. Tuck them into the freezer and use as needed for smoothies, or defrost and mash them for baking or making fruit sauces.

The Ripening Banana

As the banana ripens and turns from green to yellow then to brown, it continually becomes sweeter and softer. This extra sweetness doesn’t change the calories in a banana.

What happens is that protopectin gets converted into soluble pectin. Starch in the banana converts into sugars of which 20% is glucose, 14% is fructose and the remaining 66% is sucrose. The ratio of starches to sugars gradually shifts with the change in colour. By the time a banana is fully ripened, 91 percent of the carbs come from sugar, while only 8% come from starches.

Though this doesn’t affect the calories in a banana, it does change the glycemic index. A green banana is relatively low on the glycemic index at 30, but as the starches transform this cause the banana to climb the glycemic index ladder. A fully ripened banana will have a GI in the 60′s.

Interesting Banana Facts

• A cluster of bananas is called a hand. Each banana in the hand is referred to as a finger.
• The brown spots a banana starts to show as it ripens are sugar spots.
• Americans eat more bananas than any other fruit, even more than apples and oranges combined. Over the course of a year, that comes out to more than 9000 calories of bananas or 26 pounds worth.
• The banana doesn’t grow on trees, but a herb. The banana grows from the herb’s above ground root system. This is the world’s largest herb.
• There are over 1000 different varieties of bananas in the world, but only a couple are considered palatable.
• Practically every commercial banana is a perfect clone. A single plant in Southeast Asia is the origin.
• Today’s  banana wasn’t the first clone. The Gros Michel was the variety of choice for decades; it tasted better and didn’t go bad as fast making it easier to ship. Being cloned a fungus nearly wiped the species out.
• Ugandans eat the most bananas in the world at about 500 lbs per person per year.
• Since the banana plant is an herb, the banana itself is actually a berry.
• Banana Republic is a term for states run by large banana companies who would support dictators who would in-turn protect the banana companies.
• Though the banana peel is edible, just like an egg shell, it doesn’t taste very good unless it’s cooked.
• Eating a banana will raise your energy level by 20 percent for two hours straight, according to Tufts University researchers.
• Bananas have been given to athletes because they supply both instant and lasting energy due to their combination of natural sugar and complex carbohydrates.
• Bananas are produced in more than 123 countries throughout the world.
• Even though people report eating bananas helps alleviate muscle cramps, there isn’t any evidence of this.
• Bananas came to the Americas in the 15th century, but weren’t regularly imported to the United States until later, following their showcase at the 1876 Philadelphia Centennial Exhibition.
• As a kid, Lucille Ball was fired from a drugstore for forgetting to put bananas in a banana split.
• It’s awfully hard to extract juice from bananas, even though they’re roughly 80% water. Their molecular structure is just not very squeezable. The currently available banana juice is blended banana, not from a squeezed banana.

Banana Recipe

As mentioned before, there aren’t many calories in a banana but, because of the high carb count in bananas, you are best to eat your bananas post workout. Here’s a killer recipe to help you pack on that lean muscle mass. Be sure to drink this muscle building recipe as soon as you finish your workout.

Banana Bread Protein Shake Recipe

Ingredients Makes 1 Shake

1. 2 scoops Vanilla Whey Protein
2. 1 Banana
3. 1/2 Cup cooked Oatmeal, cook in water
4. 1/2 Cup Bran Flakes
5. 1&1/4 cups Water

Directions Blend and Enjoy!

Nutritional Facts

• Calories: 380
• Protein: 56g
• Carbohydrates: 34g
• Fat: 2g

Related posts:

1. How Many Calories In An Egg

Who Else Wants to Know How to Burn Fat and Build Muscle at the Same Time?

The Best Cardio For Burning Fat While Building Muscle

Trying to gaining muscle mass, but don’t neglect your cardio. Cardio and muscle building aren’t two objectives you expect to see in a typical bodybuilding workout program. But cardio is an essential component of a well planned mass building program. Without cardio, it’s difficult to burn fat and build muscle at the same time.

This is the second part of a two part guest post by fellow strength coach Jason Ferruggia. If you missed the first part you can read it here…

Discover How to Build Muscle and Lose Fat

It is essential that you do cardio all year round. Cardio isn’t limited to just those looking to lose belly fat. If you’re looking to build muscle without looking like a giant marshmallow, cardio needs to be a part of your workout program.

Mixing cardio into your mass building workout will help you stay lean while you build muscle and get stronger. Cardio will also…

• improve your insulin sensitivity
• allow you to eat more calories
• increase your work capacity

Cardio For Muscle Building

Not all cardio is created equal. Some forms will have a negative effect on your size and strength gains; while others won’t at all. And of course there’s everything in between.

Without question, walking will have the least impact on your mass building efforts, but will also have the least effect on your fat burning. Walking isn’t going to impede your progress in the least. On the down side, you’ll have to walk for a minimum of 45 minutes to really burn a decent amount of calories and there’s no afterburn. You won’t elevate your metabolism much after walking, if any at all.

That’s the great thing about interval training. It elevates your metabolism dramatically long after you’ve completed your workout.

So, we have established that:

• low intensity
• long duration cardio walking

is the best option for those who are concerned with any losses in size and strength whatsoever. But for those who must stay inside, a long slow, low intensity bike ride works great too.

Walking was a favorite of many great bodybuilders like 8-time Mr. Olympia Ronnie Colman. This approach isn’t something new to bodybuilders. Another multi Mr. Olympia winner, Dorian Yates used walking as his only mass building cardio workout. This got the former champ into the single digers with respect to bodyfat percentages. Because he carried nearly 300 pounds of muscle Yates would burn a lot of calories on his walks. For those of us not as jacked up as Mr Olympia winners walking alone isn’t likely to get you shredded. You’re going to have to build more muscle or you are going to need some sprints and more intense cardio to get the job done.

Medium to moderate or high intensity steady state cardio is taking it up a notch and can get a little tricky to maintain muscle mass because it can elevate cortisol. This can lead to losses in size and strength. To prevent this, limit the time spent doing this type of cardio to 30 minutes, 2 days a week. You may be able to get away with it at most 3 days a week. When you get into the 4-7 day per week, 45-60 minute marathon sessions that you see people at the gym doing all the time, that’s where you get into trouble. If you notice, those are the same people whose bodies never change from month to month and from one year to the next. But if you limit your use of this method, you should be ok.

Intervals

When it comes to intervals, there is good and bad.

The good…

intervals allow you to burn a lot of calories in a short amount of time

they keep your metabolism elevated long after you finish doing them.

The bad…

If you’re training legs 2 or 3 times per week, you can’t do intervals more than once a week without overtraining. It may not happen right away, but eventually it will lead to overtraining. And it will slow down your strength gains. You can negate this slightly by keeping your leg training volume extremely low and doing your intervals on the same day as your weight training. You can’t do five to eight sets of legs two or three days a week and 30 minutes of intervals on top of it. That’s a dead end road.

You also have to remember to do your intervals on your training days and not on off days like you might do with other forms of cardio because that will lead to overtraining much quicker.

The ugly…

If you choose sprinting as your form of interval training, you could get hurt. It’s an ugly truth, but it has to be addressed. The thing that will lead to even more injuries is following faulty interval protocol advice. The problem people run into is applying bike intervals to their sprint intervals.

A typical duration for a stationary bike is to do 30-60 second intervals. This however is a huge mistake if you want to apply it to sprinting. You have to be in pretty good shape or a world class athlete to sprint that long.

We have all seen the Olympics and how winded guys are after sprinting the 100, which incredibly last less than ten seconds. Or even look at the 40. Most can’t catch their breath for at least a few minutes afterwards. And that takes five seconds or less. Not only is sprinting for 30-60 seconds impossible for most people, but it also greatly increases the risk of injury.

When you keep your sprint distances and times very short, you decrease the risk for injury because you never hit top speed and instead spend most of your time in the acceleration phase. This phase has the least potential for injury. For that reason, most people should be running 20-50 meter sprints. At these distances you don’t spend much time at top speed, it’s usually too little time for your form to suffer and risk an injury. When you run at top speed for too long the chance for a break down in form and thus an injury is greatly increased.

I would never recommend that a non-athlete try to sprint for 30-60 seconds straight and you should never take that advice from anyone. It is faulty and dangerous. To further reduce your injury while sprinting, use adequate rest periods between sets. Also, running with a sled slows you down enough to avoid top speeds and makes sprinting much safer.

Cardio And Muscle Building The Bottom Line

Intervals are a great method for transforming your body and helping you get ripped. But when your main goal is to build muscle mass and get big and strong without adding a bunch of belly fat, be sure to keep them to a minimum. If you are going to use them, make sure you do so sparingly.

Sprints are a better choice than bike intervals, but don’t do them as a typical interval. Instead, train like a track athlete. Use more of a traditional speed workout with short sprints and plenty of rest periods. This will still elevate your metabolism, sending it through the roof and help keep you lean.

Other days, put in your best workout mix, or catch up on your favorite podcast while you go for at least a 45 minute walk. That is how you gain muscle mass and gain weight but not fat.

Related posts:

1. Best Cardio Intervals Fat Loss Part 2

High Protein Muscle Building Muffins

Well, my buddy Dave has done it again with these High Protein Muscle Building Fat Burning Apple & Cinnamon Muffins. This is just one of the many healthy recipe ideas Dave shares that help you transform your body by making bad foods good.

This high protein muffin recipe is a welcome treat. It doesn’t matter if you are looking to build muscle or burn that stubborn belly fat. This is a healthy snack option that will fit into either diet plan.

Muffins generally aren’t something I would consider a healthy snack, especially when it comes to transforming your body. I’m not sure if you have ever checked out the nutrition label of your typical breakfast or snack muffin, but they are horrendous. I don’t really classify them all that much higher than a doughnut.

Is a muffin better for you than a donut?

There’s no question that a doughnut is a poor nutrition choice. But how much better off are you when you grab the typical muffin for your breakfast or snack?

If we were to just look at the calories, a doughnut in most cases will have less than a breakfast muffin. A medium sized doughnut measuring almost 4 inches across contains 255 calories. Your average doughnut usually has 170 to 270 calories. When you get into the fancy doughnuts, they are going to cost you 290 to 360 calories. If you get extra fancy and go with the cream-filled option, you are looking at 300 to 390 calories.

Now compare that to your typical store bought muffin. A giant bakery muffin has anywhere from 340 to 630 calories, and that’s before you add anything like butter, jam, or your favorite spread.

Calories in a muffin:

• Panera Apple Crunch muffin (5 oz): contains 470 calories, 12 grams fat, 83g carbs, 7g protein
• Starbucks’ Apple Bran muffin (4.3 oz): contains 350 calories, 9 grams fat, 64g carbs, 6g protein
• Dave’s Apple Cinnamon Muffin - Calories: 204, Fat: 5g,  Carbohydrates: 22g, Protein: 20g

Not only are there a lot of calories in the typical muffin, the nutritional value is poor too. They are also made of poor quality ingredients. Sugar is often the first or second most used ingredient. Then look at the nutritional break down. Though generally not high in fat, they usually contain the bad fat, and the carbs are through the roof. Not a great way to burn fat or build lean muscle.

Dave has come to the rescue with his healthy and tasty muffin recipe.

Dave’s muffin recipe takes a good tasting treat and makes it healthy – High Protein Apple Cinnamon Muffins.

You can really enjoy these anytime, but they are a great way to jump start the recovery process. Take one to the gym with you and as soon as you are done your workout, sit back and enjoy one of these muffins and do so guilt free.

Apple & Cinnamon High Protein Muffins

Ingredients For Your Apple & Cinnamon High Protein Muffins

Makes 3 Servings at 1 Muffin per serving

• 3/4 cup oatmeal
• 1/4 cup Oat Bran
• 6 Egg Whites – look here to see how many calories in an egg white
• 1 scoop (12g) of Vanilla Protein Powder
• 1/4 teaspoon of Baking Soda
• 1 teaspoon of Splenda
• 1 tbsp of Flax Oil
• 1 diced Apple
• 2 Tbsp of Unsweetened Apple Sauce
• 1/2 teaspoon of Cinnamon
• 1/2 teaspoon of Vanilla Extract

How to Make Your High Protein Apple & Cinnamon Muffins

1. In your VitaMix, mix all the ingredients, except for the diced apple. blend until the mix get thick
2. Add the diced apple and stir by hand with a spoon or spatula
3. Pour the mix in a muffin pan
4. Cook at 350 degrees F until golden brown, about 30 mins

Apple & Cinnamon High Protein Muffins Nutritional Facts

Let me know what you think and if you make any changes like adding strawberries or blueberries.

High Protein Muscle Building Fat Burning Apple & Cinnamon Muffins

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How to Build Big, Powerful Shoulders with the Best Shoulder Exercises

Want shoulders so wide and broad that you can’t walk through the front door? Discover the best shoulder exercises for building thick deltoids for cannonball sized shoulders.

Broad shoulders are a sure sign of strength and masculinity, because of this; the shoulders are a critical muscle group in developing a visually stunning physique. You are about to discover the best muscle building exercises for the shoulders and delts to help you build muscle fast.

Shoulder Exercises

• Standing Front Press
• Seated Shoulder Press
• Arnold Press
• Dumbbell Press
• Shoulder Lateral Raises
• Face Pulls
• Dumbbell Upright Row
• Shoulder Y Press

When you’re working your shoulders, it’s important to get them from all angles to keep you healthy and injury free. Because of that, the list of shoulder exercises included some of the best mass building moves you can do, plus a few necessary assistance exercises that are needed to balance out this muscle group.

There are 2 basic types of shoulder exercises:

1.  mass building
2.  assistance exercises

When it comes to your workout, each type of shoulder exercise is going to have a different rep scheme. The mass building sets and reps will be lower, and the weight will be heavier. Though the assistance exercises may have the same rep scheme, they will have much higher reps and even lighter load. With some of the shoulder assistance exercises, you may go as high as 20 repetitions.

Fellow strength coach and buddy Jason Ferruggia wrote this post outlining how you can get big shoulders along with his favourite two mass building shoulder exercises.

Who else wants to know how to build big, powerful shoulders?

It all starts with the best mass building shoulder exercises. The first on my list as the best all around shoulder building exercise is the barbell hang clean and press.

How to Perform the Hang Clean and Press

Start this exercise by bending over with a barbell in your hands and a shoulder width grip, like you would if you were doing a RDL. Start with the barbell just above your knees and be sure to maintain perfect posture:

• head in line with spine
• chest up
• back arched

1. Initiate the movement by driving your hips forward and shrugging your shoulders.
2. Pull the bar to your upper chest and catch it there by dipping at the knees slightly.
3. Immediately press the bar straight up overhead to lockout.

Do one or two heavy sets of 5-8 reps, rest 90-120 seconds, and then if you really want to fry your shoulders, do a backoff set with a lighter weight for 10-20 reps. This will smoke your shoulders and build them up better than just about anything else.

The other best shoulder exercise you can do if you want to build cannon ball sized delts is a handstand pushup. This is as difficult as it sounds, but can be modified for novice or intermediate lifters. The easiest way to work up to a handstand pushup is to start by simply holding the position while you keep your feet up against the wall. Work to increase your time each week and eventually you will be able to start doing partial reps. Allow your feet to slide up and down the wall and aim to increase the range of motion each week. Eventually, you will be strong enough to do a single full range rep, going down until the top of your head lightly touches the floor. From there, you will work up to doing a set of 5-8 reps.

After you can do that, you will need to add greater range to increase the difficulty of the exercise. To increase your range of motion, place your hands on two boxes and lower your head down between them. Once you can do a set of 5-8 reps like that, with your head going all the way down between the boxes, you will have powerful shoulders that would make the Hulk turn the other way if he saw you coming. Do 2-3 sets once per week with 90-120 seconds rest. Do them on a different workout day than the one in which you do the hang clean and press.

Add in a few healthy muscle building meals and you’re well on your way to success.

Even though your main focus is to build big strong shoulders, don’t just stick with the main mass building exercises. Be sure to include your assistance work, choosing from the list of shoulder exercises. This way you build mass quickly, but without all the aches and pains and potential injuries that can arise from overhead pressing.

The clean and press and the handstand push-up are extremely difficult, but you’ll be able to build big cannonball shoulders with these 2 shoulder exercises.

Related posts:

1. Upper Back Exercises Dumbbell Exercises

Who Else Wants to Know How Many Calories Are In An Egg?

Eggs are eaten everywhere around the world. Many start their day off with some variation of a cooked egg. This has been going for thousands of years. I can’t tell you exactly why that’s so, but what I can tell you is how many calories are in an egg, and a few other interesting facts about this versatile breakfast food.

The vast majority of eggs are laid between 7 and 11 in the morning. Add to that, the early morning crow of a rooster as the sun rises, and you have my best guess as to why the egg has become synonymous with breakfast.

Not only does an egg’s popularity extend across the world in many different cultures, it’s also a staple in many diet plans. You’ll find that a egg is equally popular amongst gym rats and professional bodybuilders trying to build muscle, as it is for those looking to get rid of that belly flab and lose weight.

It doesn’t matter if you’re trying to build muscle or burn fat, you need to know how many calories you eat per day to reach your desired weight. Knowing how many calories are in an egg is part of that equation. Eat too many calories, you get fat, don’t eat enough and all your hard work in the gym goes to waste. So to help you get your diet and your day started off on the right foot, I will tell you how many calories are in an egg.

How Many Calories in An Egg

The table below contains the calorie content and source for a raw egg of different sizes.

How Many Grams of Protein in An Egg

For bodybuilders and those those looking to lose weight, the egg is an excellent choice because of its high protein content, healthy fat and low carbohydrate count.

Eggs contain the most complete and highest protein rating of any food. Protein powder does get a higher rating, but it’s considered a supplement, not a whole food.

The average large egg will have approximately 6g of protein, at about a 51% bioavailability. Now if you cook that egg, you absorb about twice as much protein from it because a cooked egg is close to 91% bioavailable.

Interestingly enough, not only does the bioavailability of the protein increase, so does the calories in an egg. The calories jump about 10%, from 70 to 77 in a raw egg compared to a cooked egg.

How Many Calories In An Egg White

If you’re watching your calorie and carbohydrate intake, you will also be interested to know how many calories are in an egg white.

Because the egg white doesn’t contain any carbohydrates and very little fat, all the calories come from protein, accounting for 60% of the protein in an egg. The egg white from one large egg, about 1 1/4 ounces, is roughly 17 calories and has 4g of protein.

Because of it’s low fat and carbohydrate content, bodybuilders and those looking to burn body fat limit their egg consumption to just the albumen, or egg white. Or they will do some kind of mix, like 2 egg whites and 1 egg yolk. Eliminating one of the yolks cuts a few calories.

Eating just the egg white protein or albumen not only cuts out fat and calories, but also some nutrients. But not all are lost, in addition to the protein, the egg white delivers valuable nutrients such as…

• niacin (vitamin B3)
• riboflavin (vitamin B2)
• magnesium
• potassium
• sodium
• sulfur

If you’re just eating the whites, you can save the yolks in your freezer. But before doing so, add a tiny bit of salt or sugar to the yolks. Otherwise they will become rubbery and gelatinous, making them difficult to incorporate into any recipe.

How Many Calories In An Egg Yolk

The egg yolk only weighs in at about two thirds of an ounce, but packs the majority of the egg’s calories. That’s because the majority of the yolk is fat. There are approximately 5g of fat and 3g of protein in every large egg yolk. This adds up to about 59 calories.

For some time now, people have been talking about the cholesterol levels in eggs and how unhealthy it is for you. It’s true that egg yolks contain cholesterol, but this isn’t a concern. Research has proven that dietary cholesterol has next to nothing to do with serum cholesterol, the bad stuff that floats around in your blood. Researchers from Wake Forest University have reviewed more than 30 different egg studies and each finding was the same, there is no link between egg consumption and heart disease. It’s saturated fat, not dietary cholesterol that influences blood cholesterol levels.

That means as long as you are not worried about how many calories are in an egg, go ahead and enjoy the yolk. Or at the very least have one because they are so nutritious.

Egg Colour

Approximately 50% of eggs produced in the world are brown and the other 50% are white. The only thing different between the two is the breed of hen. The colour doesn’t affect the calories in an egg.

Brown shelled eggs are produced by hens with red feathers and red ear lobes. US Rhode Island Red hens lay brown eggs. Brown egg layers usually are slightly larger and require more food, thus brown eggs usually cost more than white eggs. It’s not that they’re any better or taste any different. White leghorn hens, the most common breed in the United States lay white eggs.

White eggs are the colour preferred in most of the United States, but brown eggs are preferred in New England. There are no significant differences between eggs of different colours, according to the American Egg Board, an industry group.

Forget About The Calories In An Egg

Think About Its Nutrition

Eggs are jam-packed with nutrition. For those of you worried about how many calories are in an egg consider this…

• A whole egg contains more essential vitamins and minerals per calorie than virtually any other food.
• Egg yolks are one of few foods that naturally contain Vitamin D.
• Eggs are also one of the best sources of choline. This is important because choline is necessary in the breaking down of body fat into energy. High levels of choline can also help and reduce the risks of heart disease, osteoporosis, cognitive decline and Alzheimer’s disease, and type-2 diabetes. And the benefits don’t stop there, choline also helps regulate the brain, nervous system, and cardiovascular system. Choline is only found in the yolk, but you don’t have to eat a lot. Eating just two yolks, will give you half of your daily recommended intake.

There has been an exhaustive number of studies done on eggs. Researchers out of the University of Alberta have found that eggs contain two amino acids,

1. tryptophan
2. tyrosine

both of which have high antioxidant properties. Two other antioxidants in eggs are,

1. zeaxanthin
2. lutein

These two antioxidants help prevent macular degeneration and cataracts, making them good for your eyes. Selenium is another antioxidant found in eggs. Selenium helps keep your body healthy.

Beyond How Many Calories in a Egg

Egg Cooking Tips

You want to cook with the freshest possible eggs, and the best way to do that is to keep them refrigerated. The ideal condition is to store your eggs at 40° F or 4°C with a relative humidity of 70 to 80%. Doing so will ensure your eggs keep fresh for a month or even up to 5 weeks.

Adding milk to egg enhances the flavor of the dish and makes them fluffier. Milk will give you a better flavor than using water.

How to Prevent Shells From Sticking to a Hard-Boiled Egg

If you ever had a hard-boiled egg before, you know how annoying and frustrating it can be when the shell sticks to the egg. If this is a problem you run into, there are a few things you can do to help eliminate this annoyance.

The 1st tip is to use eggs that are slightly older. Using an egg that is at least 1 week old is a good starting place.

Next, as soon as your eggs have finished cooking, immediately submerge them in ice cold water. Let your eggs rest there for at least 10 minutes, after that it should be a piece of cake to peel.

Even though a raw egg will keep its freshness for at least a month, once it’s been cooked, your hard boiled egg will only stay fresh for a week.

Poaching Your Egg

For the best poached eggs, you’ll want to keep the water at 160 to 180 degrees, not quite simmering. If you add a teaspoon of white or apple cider vinegar to the water, it will help keep the egg from separating.

The fresher the egg, the less it will separate. Eggs that are a week or less old works best.

For extra flavor, you can add spices into the water as you poach your eggs. If you want to get fancy, you can then reduce that liquid and use it as a sauce.

If you’re feeling adventurous, you can also try poaching your eggs in salsa.

Egg History

The chicken was one of the 1st animals to be domesticated. Though it’s not certain, Indian history suggests that people were raising chickens as early as 3200 B.C. There’re records of hens laying eggs for the Egyptians and Chinese in 1400 B.C. Then around 800 BC the chicken arrived in Greece, but that wasn’t the 1st time they ate eggs. Before that time, the Greeks had been eating quail eggs.

Hieroglyphics in the tomb of Haremhab, located in Thebes, Egypt, depict men carrying bowls of ostrich eggs and other large eggs as offerings. This tomb dates back to 1420 BC.

Not to be left out, the ancient Romans, started every meal with an egg dish appetizer.

Interesting Egg Facts

• Chicken eggs are the most common, though duck, goose, quail, and ostrich eggs are used as gourmet ingredients. The gull egg is considered to be a delicacy in England and some Scandinavian countries. Pheasant and emu eggs are perfectly edible, but less widely available.
• The egg carton was invented in 1911 by a Canadian to solve a dispute over broken eggs between a farmer and a hotel he supplied eggs to.
• Chickens are descendants of the red jungle fowl, gallus gallus spadiceus from Asia.
• Currently, there are about 150 different chicken species around the world.
• Due to the protein content in an egg, the United States Department of Agriculture (USDA) categorizes them as Meats within the Food Guide Pyramid.
• It’s the proteins in egg whites that allows it to form foams and aerated dishes.
• Ground egg shells are sometimes used as a food additive to deliver calcium. Even though most people trash the shell, every part of an egg is edible.
• The average hen lays 260 eggs a year. She lays one every 24 to 26 hours.
• Mexicans eat the most eggs per year at 355 per person. That is followed by China, Japan and the Czech Republic. The US rounded out the top 5, with a per capita consumption of 246 eggs per person per year.
• It is estimated that there are 4.93 billion egg-laying hens in the world.
• A fresh egg will sink in water, a stale one will float.
• As a hen ages, her eggs increase in size.  Small eggs come from young hens, while jumbo eggs are laid by older hens.
• China is biggest supplier of eggs, producing about 390 billion each year, about half of the world’s supply.

Spread the word, Tweet or give a Facebook Like. Then go enjoy this delicious omelette recipe now that you know how many calories are in an egg.

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 Daniel Craig Workout

Who Else Wants The Body Of A Secret Agent? Discover What Daniel Craig Did To Get In Eye Popping Shape For His Role As James Bond.

Daniel Craig’s workout for his role as James Bond has become one of the more popular celebrity workouts. The guy is turning heads everywhere, so much so he has been crowned as ”World’s Sexiest Male.” Even though Craig is in his 40′s, he still has a physique most guys would kill for, and most women can’t resist.

It may be the fancy cars, cool gadgets, or the women Bond attracts, but the Daniel Craig workout may be even more popular than other big name celebrity routines like…

• Chris Hemsworth Workout
• Brad Pitt Workout

Craig has played Bond on more than one occasion and looked great doing so every time. To get that way, he enlisted the services of UK celerity trainer, Simon Waterson.  Waterson is an elite personal trainer based in the UK, who in addition to putting together a strength & conditioning program, also designed the nutrition plans for Craig’s role as Bond.

Waterson’s training style and philosophy is all about hard work…

Training hard, concentration & consistency is the key to any programme. This is not for the faint hearted.

What you will find in this article is the Daniel Craig Workout, the routine that made him a more fit and edgier Bond than any other.

Celebrity Workouts

Celebrity workouts are not all that different than any other workout program. They incorporate bodybuilding routines to add muscle mass and high intensity cardio to burn excess fat. Many celebrity workouts don’t include much lower body work. Instead, what’s done when it comes to training men for leading roles is to focus on the shoulders, chest, and arms.

To look good up on the big screen, celebrity workouts have to include a mix of 3 critical elements…

1. resistance training or weight lifting
2. diet and good nutrition
3. fat burning cardio

Without just 1 of the 3, the actor won’t look their best. If you want the same great results, you too will have to include these same elements in your programs. This article only covers the workout portion. For your nutrition, you can get started by picking up your free muscle building recipes.

Daniel Craig Workout For Role of Jame Bond

Craig trained Monday to Friday with active rest on the weekends. His training split was similar to that of a bodybuilding workout, but with the addition of extra cardio days. Each muscle was typically worked once a week with a relatively high volume and intensity.

 Bond Workout Split

• Monday - Power Circuit
• Tuesday – Chest and Back
• Wednesday – Legs
• Thursday – Shoulders and Arms
• Friday – Power Circuit
• Weekends – Active Rest

Daniel Craig Power Circuit Workout

Getting ready to play an action hero requires a certain look. You expect the star to have both muscularity and a low body fat percentage. Craig delivers on both.

To get fit, lean, and muscular, Craig had to go through a toughmetabolic circuit twice a week. Craig would both start and end his week of training with this power circuit…

1. Clean and Press
2. Squat
3. Bench Press
4. Pull Ups
5. Dips
6. Bicep Curls
7. Dumbbell Lateral Raises

As you can see, the Bond Power Circuit contains 7 exercises. All of which are performed back-to-back without resting. These 2 circuits weren’t exactly the same every time. Since he was doing these twice a week, Craig’s trainer would rotate different exercises in and out of the routine. Other exercises you could expect to see would include chin-ups, shrugs, reverse flys, and deadlifts.

Craig completes 4 sets in all. The 1st being a warm-up set followed by 3 working sets of 10 reps per exercise. This routine was done Monday and Friday.

* My alterations:

To make the circuits more effective at burning fat and building muscle, it would be a good idea to cut the reps down to 8. A decrease in reps will allow you to add more weight. This will help build more muscle and get your metabolism going to burn more  fat.

A barbell complex may also be a better option. This way you don’t need to move from equipment to equipment. You can use the same bar and weight for every exercise. This will greatly reduce the rest and make it much more metabolic.

Daniel Craig Workout

You have to keep in mind that this is a celebrity workout. It did produce results, but this is not a long term program I would recommend you follow. So what I’ve done is add a few alterations for each muscle group in Craig’s workout routine. That way you can have a workout to follow to get similar results and have something you can use long term.

When possible put together two exercises from different muscle groups to work in supersets. Unless noted, every exercise was done for 4 sets of 10 reps. But for a better rep range I suggest you take a look at an earlier post…

sets and reps for building muscle.

Craig’s  Chest and Back Routine

•  Incline Bench Press
•  Pull-Up
•  Elevated Push-Ups
•  Incline Pec Flys

* My alterations:

To be more balanced and healthy, it is recommended that you have more back exercises in the workout. At the minimum, every pushing exercise needs to be matched with a pulling exercise. I suggest you add in inverted rows and a dumbbell back exercise, like a dumbbell rear delt raise.

Daniel Craig’s Leg Workout

•  Squat
•  RDL or Straight Leg Deadlift
•  Hamstring Curls
•  Forward Lunge

* My alterations:

The leg workout looks pretty good, not much of anything to change here. He covers all the major movements with the major mass builder being a squat, then on to hamstring exercises, and finishing with a single leg exercise. The only thing you might do differently is add some core work to the end of the leg workout.

Daniel’s Shoulder and Arm Workout

• Shoulder Press
• Incline Biceps Curl
• Triceps Dip
• Lateral Raises

* My alterations:

There are a few minor changes that would make the shoulder and arm workout better. Ditch the incline biceps curl and replace it with a straight bar or easy bar curl. If dips are done in the power circuit it would wise to trade them here for a floor press. To balance things out there needs to be more rear dealt work too. Add face pulls to the mix and you have a well-rounded arm and shoulder day.

 Bond Workout And Active Rest

Craig had the weekends to himself, but that wasn’t an excuse to take the day off. During his rest days, the Bond star was to do some sort of light activity to help speed recovery and encourage maximal fat burning. The weekends consisted of light stretching and easier cardio like a slow jog, boxing, or swimming.

The Daniel Craig Workout Recap

As you can see there wasn’t anything special or magical about the workout routine. If anything, there may have been a few things that needed minor adjustments.

If you want those same broad rounded shoulders, squared off chest muscles, and a flat stomach; be sure to work:

• your shoulders, chest, and arms
• follow the program with the added tweaks
• eat a well balanced meal
• throw in a few intervals on leg day
• train hard, not long
• be consistent

Do that for a few months and you will be looking like a star before you know it.

Give it a try and let me know how you make out with the altered James Bond, Daniel Craig Workout.

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Best Workout Songs…

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