Homemade Protein Bars For Serious Athletes

By Mike Mahler

Just about all of the protein bars on the market are garbage. They are loaded with sugar, artificial ingredients, and low quality proteins. You mind as well eat a Snickers bar which is probably better than most of the high priced protein bars. The only protein bar that I can think of that is good is called organic food bar which you can find at Trader Joes, Whole foods, and many online retailers. However, it is still pretty high in sugar and not even close to the quality of the following homemade protein bars. The homemade protein bars on this page are nothing short of super meals that are healthy and perfect for hard training athletes. I have some everyday and you will want to as well.

Here is a list of ingredients that you need to get:

1. Protein powder. Personally, I use Sunwarrior Protein Powder and recommend it highly. However, it is not essential and you can use whatever protein powder you prefer.

2. Almond butter. Almond butter is loaded with protein and healthy fat. For the purpose of the protein bars it helps bind all of the ingredients together. You can also use peanut buter,
hempseed butter, cashew butter, and pumpkin seed butter. Personally I prefer almond butter and use it most of the time.

3. Spices: spices have many benefits and turn good meals into great super meals. I like to use ginger, pumpkin pie spice, and cinnamon. All are great for blood sugar and have anti-inflammatory properties.

4. Flaxseed powder: flaxseed powder is great stuff and in addition to adding a nice dose of fiber to the bars, it is also loaded with magnesium and helps improve the good to bad estrogen ration. It helps clear out harmful estrogens such as 16-hydroxyestrone and increases the healthy estrogen 2-hydroxyestrone. It also helps bind all of the ingredients together.

5. Sweetener: this one is optional. If you do not want to add a sweetener to the bars you do not have to as they taste pretty good without it. However, most people will find that the bars taste much better with a sweeter. I personally use agave syrup which is a low glycemic sweeter that is loaded with minerals.

6. Almond Milk: This one is also optional. You can use water to mix up all of the ingredients. I think the almond milk adds a nice flavor to the bars and I use a low sugar almond milk that you can get at many grocery stories.
Here are some recipes:

Protein Bars

Vanilla Almond Protein Bar

Ingredients
4 scoops vanilla rice protein
2 tablespoons almond butter
2 tablespoons ground flaxseed
1/2 cup of almond milk
1 tablespoon of ginger powder
1 tablespoon of cinnamon powder
1 tablespoon of pumpkin pie spice powder
1 tablespoon of agave syrup

Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide into four parts. Place on a baking tray in the oven for 15 minutes at 425 degrees.

Four bars provides around 70 grams of protein and only around 20 grams of carbohydrates and around 20 grams of fat.

Chocolate Peanut Butter Protein Bar

Ingredients
2 scoops Chocolate rice protein
2 tablespoons peanut butter
2 tablespoons ground flaxseed
1 tablespoon of cinnamon
¼ cup of almond milk

Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide in two and wrap each bar in tin foil. Place the bars in the fridge overnight. The next day you will have two delicious bars ready for breakfast or whenever you want a snack.

Nutrition Breakdown (1 bar)

27 grams of protein
17 grams of carbohydrates
21 grams of fat
365 calories
Chocolate Pecan Bars

3 scoops of Sunwarrior Chocolate Protein Powder1 tablespoon of cinnamon powder1/4 cup of pecans2 tablespoons of flaxseed powder2 tablespoons of raw almond butter1 tablespoon of non dairy/non gluten brownie mix1/2 cup of low sugar almond milkStir it up into a thick paste. Broke off into 6 parts and put it in the fridge for two hours. then backed it at 425 for 15 minutes. Turned out really well. Hard three parts as a snack and then the other three parts for dessert after dinner.

Vanilla Pecan Protein Cookies

Ingredients
3 scoops of sunwarrior vanilla protein powder (equal to 45 grams of protein)
3 tablespoons of sunflower seed butter (equal to 10.5 grams of protein)
1/4 cup of pecans
1 tablespoon of cinnamon powder
1 teaspoon of stevia
1 teaspoon of agave syrup
3 tablespoons of flaxseed powder around
1/4-1/2 cup of low carb almond milk

Stir all of the above and start with 1/4 cup of almond milk. If it is still chalky, add more. Once you get it into thick paste like material break it into 7-8 pieces. Bake for 15 minutes at 425 and you are locked and loaded.

SUN WARRIOR RICE PROTEIN:

Tastes great and will not upset your stomach! Finally a protein powder that is organic, tastes great, and will not cause nausea and have you running to the bathroom with the runs!

It is not often that I get excited about protein powder. Most protein powders taste terrible and are loaded with unhealthy chemical ingredients. Sure I have used a few protein powders that are decent but none that actually motivated me to want to sell them on my website until recently. Not too long ago the guys at Sunwarrior were nice enough to send me a few bottles of their rice protein to test drive. Honestly I was expecting another bland terrible tasting rice protein like all of the other options that are on the marketplace. To my pleasant surprise I was actually shocked with how delicious the vanilla and chocolate flavors are. Unlike most protein powders both the vanilla and chocolate flavors taste great in water. This is the true test of a protein powder as you can make just about any protein powder taste great by mixing it with tons of fruits in a blender. However, if it tastes great in just water then you know you have a winner.

Click here for more information

How To Add Kettlebells To Your Training Program, Part 1

By Mike Mahler

As kettlebell training becomes more popular, trainees are getting confused about how to effectively add kettlebell training to their regimens. Some people might enjoy kettlebell-only or kettlebell-focused programs, while others won't want to quit their current program but instead enhance them by introducing kettlebell movements. Kettlebells are excellent weight training tools and also useful for work capacity and structural integrity. In this article, I'll cover using kettlebells as weight-training tools, along with other training tools for size and strength training--which is the way to go to for fat loss. In Part 2, the focus will be on how to add kettlebell training in timed sets for structural integrity, work capacity, and muscular endurance.
When using kettlebells for weight-training, for a comprehensive and balanced program, you must cover the following five categories:

1. Upper Body Press
2. Upper Body Pull
3. Lower Body Press
4. Lower Body Pull
5. Core

Upper Body Press Exercises
Barbell Military Press
Barbell Incline Press
Barbell Bench Press
Handstand Push-Up
Push-Up
Barbell Push-Press
Lifeline TNT Cable Military Press
Lifeline Power Push-up
Upper Body Kettlebell Press Exercises
Double KB Military Press
One-Arm KB Military Press
Alternating KB Military Press
KB Clean and Military Press
KB Push-Press
One-Arm KB Floor Press
Double KB Floor Press

Upper Body Pull Exercises

Pull-Up
Chin-Up
Barbell Bent-Over Row
Upper Body Kettlebell Pull Exercises
One-Arm KB Bent-Over Row
Alternating KB Bent-Over Row
Double KB Bent-over Row
Renegade Row
Alternating Renegade Row

Lower Body Press

Barbell Squat
Barbell Front Squat
Hack Squat
Elevated Trapbar Deadlift (stand on a solid box or barbell plate to increase the range of motion)
Box Squat
Hindu Squat
One-Legged Squat
Lifeline Portable Power Jumper Squat
Lower Body Kettlebell Press
One-Arm KB Front Squat
Double KB Front Squat
KB Suitcase Squat
KB Suitcase Lunge

Lower Body Pull

Barbell Deadlift
Trapbar Deadlift
Barbell Clean
Barbell Snatch
Lower Body Kettlebell Pull Exercises
One-Arm KB Swing
Double KB Swing
Double KB Clean
One-Arm KB Snatch
Double KB Snatch

Core Exercises

Ab Wheel Roll-Out (kneeling and standing)
Hanging Leg Raise
Slow and Controlled Sit-Up/Side Bend
Reverse Sit-Up

Core Kettlebell Exercises

KB Windmill
KB Turkish Get-Up
KB Side Bend
KB Guard Sit-Up
KB Pass Between the Feet

Once you've constructed your training program to cover these five areas, it's easy to see where kettlebell movements can fit in. Below are two examples of size and strength programs which effectively combine kettlebells with barbell work and body weight training. To cover all the bases, the programs additionally contain a conditioning element. These are not bulking programs wherein the goal is to add as much actual weight as possible, since such programs can end up adding more fat than muscle, which most trainees are trying to avoid! Rather, the objective of these programs is to gradually add solid muscle--gaining five pounds of solid muscle will have a more profound effect on your physique than adding fifteen pounds of mostly fat.

Sample Program "A"

Monday
A1) Lifeline TNT Cable Military Press 3x5
rest: 60-seconds
A2) Weighted Chin-Up 3x5
load: your 8 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
Kettlebell Windmill 2x5 each side
B1) Elevated Trapbar Deadlift 5x5
load: your 7-9 rep max
rest: 60-seconds
B2) Double KB Swing 5x5
*swing to chest level
load: your 8-10 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Continue until all sets have been completed.

Tuesday

Circuit Training
Double Kettlebell Clean and Push Press 1x10
One-arm Kettlebell Bent-over Row 1x10 each side
Kettlebell Turkish Get-Up 1x5 each side
Double Kettlebell Clean and Front Squat 1x6 (clean before each squat)
One-arm Kettlebell Swing 1x15 each side
Take 30-second breaks between each exercise and 60-second breaks at the end of each round. Do five rounds total.

Thursday

A1) Barbell Clean and Military Press 5x3
load: your 4-6 rep max
rest: 60-seconds
A-2) Weighted Pull-Up 5x3
load: your 5 rep max
rest: 60-seconds

Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
Hanging Leg Raise 3x5 each side
load: your 7 rep max

B-1) Double KB Front Squat 5x5
load: your 7-9 rep max
rest: 60-seconds
B-2) Double KB Swing 5x5
*swing to chest level
load: 7-8 rep max
rest: 60-seconds

Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B-2. Continue until all sets have been completed.

Friday

Circuit Training
Double KB Clean and Jerk 1x10
Lifeline Power Push-Up 2 Push-Up 1x10
Renegade Row 1x10 each side
Lifeline Power Wheel Roll-Out 1x5
Lifeline Portable Power Jumper Squat 1x10
One-Arm KB Snatch 1x12 each side
Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do five rounds.

Sample Program "B"

Monday:
A1) Double KB Clean and Military Press 5x5
load: your 7-9 rep max
rest: 60-seconds
A2) Weighted Pull-Up 5x5
load: your 8 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
Lifeline Power Wheel AB Roll-Out 2x10 (from knees or standing, depending on your strength)
B1) Barbell Squat 5x5
load: your 7-9 rep max
rest: 60-seconds
B2) Double KB Swing 5x5
*swing to chest level
load: your 8-10 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Continue until all sets have been completed.

Tuesday

Circuit Training

KB One-Arm Clean and Push-Press 1x10
Alternating Renegade Row 1x10
Hindu Squat 1x25
One-Arm Kettlebell Snatch 1x10 each side
Slow and Controlled Sit-Up 1x10 (4 seconds up/4 seconds down)
Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do 5 rounds total.
Thursday
A1) Barbell Incline Press 5x5
load: your 7-9 rep max
rest: 60-seconds
A2) Weighted Chin-up 5x5
load: your 8 rep max
rest: 60-seconds

Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.

KB Turkish Get-Up 3x5 each side
load: a weight you can take to 7 reps
B1) Elevated Trapbar Deadlift 5x5
load: your 7-9 rep max
rest: 60-seconds
B2) Double KB Clean 5x5
load: your 7-8 rep max
rest: 60-seconds

Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Continue until all sets have been completed.

Friday

Circuit Training
Explosive Push-Up 1x10 (launching off the floor as high as possible each rep)
Double KB Bent-Over Row 1x10
Double KB Suitcase Squat 1x12
One-Arm KB Swing 1x12 each side
Hanging Leg Raise 1x10

Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do five rounds.

Off days, do light exercise, such as walking, swimming, joint mobility training, yoga, tai-chi and chi-kung. These types of exercise help with soreness and workout recovery. If you find that four days is too much training, move Tuesday’s workout to Wednesday and Thursday’s workout to Friday (cutting out the Friday circuit training workout) for three training days. If you're under excess stress or for whatever reason experiencing poor recovery, reduce training to two days only. For example, do Monday’s workout, then do Tuesday’s workout on Thursday, cutting out all other training. For active recovery on off days, do the suggested light exercises.

If you need some more help with program design, make sure you sign up for my program design services.

Interval Strength Training For Serious Fat Loss

By Josh Henkin

Let’s face it, fat loss is generally a primary goal for many programs. Athlete or non-athlete alike, people would like to be leaner, stronger, and more athletic. However, if there is one thing popular media promotes and most people desire is that lean athletic body.

Often though we are led to believe that strength training and fat loss don’t work together. I have heard coaches and trainers tell their clients to perform “cardio” as the best method of losing fat. Generally this includes what is known as long duration, low intensity exercise. An example would include performing a 50% effort on a treadmill for a duration of 45 minutes.

For years this has been the preferred method of fat loss. The concept is that a larger percentage of calories burned are derived from fat calories. What if I said there is another, more effective method? There is something better, it is known as HIIT (high intensity intermittent training).

HIIT at first may seem like an infomercial, less time, better results. The science behind HIIT training is very strong. What researchers are realizing is the post-exercise recovery period may be extremely influential on the overall outcome of a training program. To lose bodyfat, it is more important to take into account the overall calories expended rather than the amount utilized from fat (1). In fact, a study performed by Tremblay et al (3), examined the difference of endurance training (ET) and high-intensity intermittent-training (HIIT). The endurance group performed their training for 20 weeks and burned an average of 120.4MJ per session. The HIIT group performed their program for 15 weeks with an average expenditure of 57.9MJ per session. In other words, the ET group burned more energy during their training sessions. However, the result of six subcutaneous skinfolds showed the HIIT group lost significantly more bodyfat. There has to be something happening to the body beyond simple caloric expenditure.

What? You say this is one study and that can tell us everything! Fine, here is a couple more. Research by Hickson et al (4), Pacheco-Sanchez et al (5), Bryner et al (6), all demonstrated higher bodyfat loss from the high-intensity groups than the lower-intensity groups. This is extremely interesting considering the past theory that by working at a lower intensity you will burn more bodyfat. Even weight training has been shown to be very productive in losing bodyfat. Kraemer et al (7) studied the effects of three different groups, diet, diet and aerobics, and diet, aerobics, and weight training. The result? Simple, the group that performed all three programs lost TWICE times as much bodyfat, but the same amount of weight as the aerobics and diet group. This is important because this demonstrates that anaerobic training will spare more lean tissue, which in turn will keep metabolism elevated and make one look overall better. When people generally lose a lot of muscle mass they tend to look soft and flabby, just look at the average aerobics instructor.

It doesn’t take long to start to wonder if we could achieve all of our fitness goals within one training program. We could utilize the principles of interval training within an amazing interval strength training system. This would help us increase functional muscle mass, increase metabolism, raise endurance, and improve our athleticism. There are a few keys:

1. You must choose full body lifts to stimulate similar training effects, no biceps curls!
2. Keep the rest intervals short, generally 30-60 seconds
3. Work sets should last a minimum of 15 seconds

Here are a few examples using my three favorite training methods, kettlebells, sandbags, and bodyweight drills.

Workout 1:

Kettlebell Squat & Press

Sandbag Alternating Shouldering

Modified Pull-ups

Kettlebell Get-up Sit-up

Workout 2:

Sandbag Clean and Press

Kettlebell Tactical Lunges

Hindu Push-ups

Planks

Workout 3:

Sandbag Zercher Squat

Kettlebell Right Hand Snatch

Kettlebell Left Hand Snatch

Kettlebell Renegade Rows

Sandbag Around the World

Workout 4:

Sandbag Squat Thrust & Snatch

Kettlebell Step-ups

Chin-ups

Sandbag Shoulder Right Get-up

Sandbag Shoulder Left Get-up

References

1. Coyle, E.H. Fat Metabolism During Exercise. [Online] Gatorade Sports Science Institute. 1999, March 25.

2. Ballor, D.L., J.P. McCarthy, and E.J. Wilterdink. Exercise Intensity Does Not Affect the Composition of Diet- and Exercise- Induced Body Mass Loss. Am. J. Clin. Nutr. 51:142-146, 1990.

3. Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.

4. Hickson, R.C., W.W. Heusner, W.D. Van Huss, D.E. Jackson, D.A. Anderson, D.A. Jones, and A.T. Psaledas. Effects of Dianabol and High-intensity Sprint Training on Body Composition of Rats. Med. Sci. Sports and Exercise. 8:191-195, 1976.

5. Pacheco-Sanchez, M., and K.K. Grunewald. Bodyfat Deposition: Effects of Dietary Fat and Two Exercise Protocols. J. Am. Col. Nutr. 13:601-607, 1994.

6. Bryner, R.W., R.C. Toffle, I.H. Ullrish, and R.A. Yeater. The Effects of Exercise Intensity on Body Composition, Weight Loss, and Dietary Composition in Women. J. Am. Col. Nutr. 16:68-73, 1997.

7. Kraemer, W.J., et al. Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men. Med. Sci. Sports and Exercise. 31:1320-1329, 1999.

Josh has dedicated himself to providing cutting edge, easy to apply training information to the masses. He has created the Ultimate Sandbag for those who wish to get the immense benefits of odd object lifting at home or in their gym as well as the very popular High Octane Sandbag Training DVD. He has also recently released SMASH: Total Conditioning with Sledgehammers. These programs have become so popular because they are effective and fun! Check out Josh’s sites at www.ifsstrength.com and www.sandbagexercises.com

The New Rules Of EFFECTIVE Fat Loss

By Mike Mahler

I do not know about you, but I am sick of boring fat loss programs that make you feel like an idiot. Does anyone really enjoy being on a treadmill or an exercise bike? Of course not! That is why that idiot at your gym is always on his cell phone the entire time he is on the treadmill. He looked six month pregnant when he first joined your gym and now he looks like he is about to give birth. Oh well, so much for the benefits of low intensity cardio for fat loss. Here is a news flash. If you can talk on your cell phone while you are working out, then it is a worthless workout. Lets forget about the sheer monotony of standard cardio training for a second. After all if it is effective then perhaps it is worth dealing with. The problem is that it is not effective. However, I do not need to convince you of this fact. Every time you see the same fat people month after month in your local gym’s step aerobics class, you know already that it is not effective. Hell, you probably even tried doing cardio five days a week and got nothing out of it. The common rules of fat loss are clearly not working as our nation gets fatter and fatter every year. It is time for the new rules of fat loss. Lets get started.

The reality is that 70% of fat loss is what you stuff in your face. As top trainer Mark Twight stated in a recent article, burning 300 calories in a cardio workout and then taking a post workout shake that is over 500 calories is not going to give you the results you want. Anyone that has had great results with a cardio program is always going to be someone who reduced calories dramatically. In this person’s case the fat loss was 90% diet and 10% training. Thus, the first new rule of fat loss is that you must have your diet locked in. Sure there are always people that are exceptions to the rule. However, you are not that person so get over it. Turn in your gold membership card at Krispy crème and start eating tons of green veggies, healthy fat such as olive oil, and high quality protein sources. Get all carbs from low glycemic veggies and fruits such as spinach, broccoli, cauliflower, berries, and apples. Any time you are hungry have a spinach salad for a snack with some olive oil and walnuts. Sounds boring? Deal with it. What about meal frequency? Most trainers state that you must eat five small meals per day to lose fat. I do not buy it and do not think such a plan is a fit for everyone. Many people do well on three moderate meals per day. Many do well on one major meal and a few snacks during the day such as the “Warrior Diet.” The key is what you are eating not when you are eating it. Find a pattern that works well for you.

The second rule of fat loss is that healthy fat does not make you fat. Excess calories, in particular excess from the wrong calories makes you fat. This is a very hard concept to get across. People still believe that fat makes you fat and will argue without you to the grave while they eat a gallon of low fat ice cream that has the power to make you fat over night (okay maybe not that fast, but you know what I mean). Low fat diets are horrible for health and well-being. Healthy fat is critical for great skin, lubricated joints, and optimal hormone production. Want to cut something out of your diet? Start with sugar in all of its various forms. Get sugar down to zero and you will get your glucose levels in a healthy range to induce fat loss. The only time sugar is beneficial is after a workout to help get he protein to the worked muscles. However, if you are fat skip sugar all together. Get sugar down to zero for ten days and let me know what happens.

Lets get back to fat. Low fat diets equal low testosterone and low progesterone production. Both are necessary for men women for optimal fat loss and well-being. Without adequate levels of fat in your diet (30% of calories), you will not have adequate levels of testosterone. Without adequate levels of testosterone you will not be able to build muscle. Building muscle is the most effective way to get rid of fat and keep it off. Which brings us to the third rule.

The third new rule of fat loss is you must build muscle to win the battle against fat. Now you do not have to turn into a Venice beach bodybuilder (not that it will happen by accident). You can have a lean and mean look rather than a bulky look. Sprinters are examples of high muscle beings and often have physiques that both men and women would love to have. Marathon runners on the other hand have skinny fat looks. They tend to follow high carb diets and their training is low intensity. This results in the very unimpressive skinny fat look. They are not fat in terms of taking up sheer mass, but have next to no definition. Not exactly what the average trainee is looking for. In addition, marathon running is terrible for the joints and for hormone production. Do not bother sending me your hate mail marathon addicts. It will be deleted upon receipt. Feel free to get your blood work done and prove me wrong if you think otherwise.

Muscle building is similar to passive income. With passive income, you earn money while you are not working or you earn additional income while you are working. For example, while I am writing this article, people are visiting my site and purchasing my DVD’s, kettlebells, and other products that I offer via various affiliate programs. Low intensity cardio is similar to billable hours. You make money while you work. However, once you stop working, you stop making money. With cardio, you burn calories while you do it. Once you stop, the calorie burning stops as well. With muscle building, you ramp up your metabolism and when you stop working out, your body burns calories to rebuild and maintain muscle. Thus, while I am sitting on the couch right now writing this article my body is expending energy to maintain the muscle I have. Sounds pretty efficient right? Of course it is and it is one of many reasons why you should re-direct your training time to strength training and minimize or cut our low intensity cardio. Sure some cardio is good for the heart. A few twenty-minute sessions per week will fit the bill. Or you can simply do circuit training or intense cardio to get the benefits of both worlds. However, for fat loss cardio is at best inefficient. Spend your valuable time on what provides the greatest benefit.

The next new rule of fat loss is sleep is critical for transforming your body. The only time your body makes changes is when you are sleeping. The greatest production of important hormones such as GH, testosterone, DHEA, and melatonin occurs when you are sleeping. Poor sleep equals poor hormone production and a poor transformation. Top researcher Thomas Incledon states that his clients who sleep twelve hours per night have the best hormone levels and the best fat loss results. Perhaps part of the reason is due to the fact that they only have twelve hours to eat. However, all joking aside the real reason is due to the body having more time to rebuild and optimize hormone production. Low GH equals poor fat loss and poor muscle building. Fail to build muscle and real fat loss will continue to evade you. Now most of you are probably freaking out at the idea of sleeping twelve hours. Most people get on average six crappy hours of poor sleep per night or less. There is nothing that takes the place of quality sleep so do not bother looking. You need to change your lifestyle to get a bare minimum of eight hours per night. Again that is the minimum. The more you can get the better. Work on getting nine hours of sleep per night and then another hour after each workout. Commit to this for one week and you will be amazed with what a difference it makes. Take magnesium before going to sleep on an empty stomach to help increase the quality of your sleep. 300-600mg will get the job done.

The next rule of fat loss is you must get your estrogen levels in the ideal ranges. For men, you want estradiol at 30 or below and estrone at the optimal range as well (do not have the optimal range on file). Have a blood test done for both to see where you are. Women tend to feel great at around 200ng/dl for estradiol. Check with your Doc for the optimal estrone range. Here is the thing about estrogen. Excess estrogen causes fat retention and having high levels of fat causes estrogen retention. Thus, if you are fat you most likely have high estrogen levels (especially if you have the infamous “bitch tits” and big beer belly). Thus getting your bodyfat down will help get your estrogen levels down. At the same time getting your estrogen levels down will help get your body fat down. Thus take the supplements “Myomin” and “DIM” to get your estrogen levels down. Four caps of Myomin per day and 4-6 caps of DIM per day will do the trick. You can get both at www.docsprefer.com

The final rule of fat loss is that fat loss requires mental toughness. Tell all of the slick marketers that tell you that fat loss is easy to go to hell. If it were easy, we would not be a fat nation. Fat loss is hard and requires mental toughness. If you are weak mentally you will find it easy to skip workouts and eat junk food. You will watch five hours of moronic TV shows instead of getting your nine hours of sleep in. You will eat donuts instead of green veggies. Make no mistake about it, fat loss is hard and most people will always be fat as a result. Accept this fact and develop some mental toughness. Without it you are doomed to fail. On a side note, anything worth having requires mental toughness and perseverance. Accept it, embrace it, and take charge of your life.

There you have it the new rules of fat loss. One final thing to think about is there is a big difference between fat loss and weight loss. You can lose several pounds and not lose any fat at all. On the other hand you can lose plenty of fat and not have your weight go down much. Do not use the scale as an indicator of fat loss. Get regular bodyfat tests down to track your progress. Every four weeks will suffice.

No article is complete without a sample training program. High Frequency Training (HFT) is an example of an effective program for building muscle and fighting fat. Start with four full body workouts per week for three weeks. Then have a back off week and move on to five full body workouts per week for another three weeks. Then take another back off week and resume with six full body workouts per week. Any time you feel you are not recovering adequately, go back to four workouts per week. You may even have to take it down to three workouts per week from time to time. There is no generic fit for you. You must experiment and find your perfect fit. Be patient and persevere.

Sample HFT Programs

Beginner Option 1:

Monday and Thursday

• A-1: Barbell Military Press 3x6
• A-2: Barbell Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Barbell Squat 3x8
• B-2: Barbell Romanian Deadlift 3x8

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Lifeline USA Power Wheel Roll Out 3x6
• C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Tuesday and Friday

• A-1: Incline Barbell Press 3x6
• A-2: Weighted Pull-up 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Suitcase Dumbbell Squat 3x10
• B-2: One-arm Dumbbell Swing 3x10 each side

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Side Bend 3x10 each side
• C-2: Hanging Leg Raise 3x10

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Wednesday-Saturday-Sunday

• 1-2 mile walks

Intermediate (5 days per week)

Monday

• A-1: Barbell Military Press 3x6
• A-2: Barbell Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Dumbbell Lunge 3x12 each side
• B-2: One-arm Dumbbell Swing 3x12 each side

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Lifeline USA Power Wheel Roll Out 3x6
• C-2: Slow and controlled Sit-up 3x12 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Tuesday

• A-1: Barbell Incline Press 3x6
• A-2: Alternating Dumbbell Renegade Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Suitcase KB Squat 3x10
• B-2: Double Dumbbell Clean 3x10

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Side Bend 3x10 each side
• C-2: Hanging Leg Raise 3x10

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Wednesday

• A-1: Double Dumbbell Clean and Press 3x6
• A-2: Weighted Pull-up 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Barbell Squat 3x6
• B-2: Romanian Deadlift 3x6

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Lifeline USA Power Wheel Roll Out 3x6
• C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Thursday

• A-1: Barbell Bench Press 3x6
• A-2: Barbell Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• Double Dumbbell Clean and Front Squat 3x10 (one-minute breaks in between each set)
• Finisher: Hindu Squat 50 reps

Friday

• A-1: Barbell Clean and Military Press 3x6
• A-2: Weighted Pull-up 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Dumbbell Suitcase Squat 3x10
• B-2: Double Dumbbell Swing 3x10

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Lifeline USA Power Wheel Roll Out 3x6
• C-2: Hanging Leg Raise 3x10

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Advanced (6 days per week)

Monday

• A-1: Dumbbell Clean and Press 3x10
• A-2: Barbell Bent-over Row 3x10

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Suitcase Dumbbell Squat 3x12
• B-2: Double Dumbbell Swing 3x12

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x15 on both exercises

• C-1: Lifeline Power Wheel Roll Out 3x6
• C-2: Slow and controlled Sit-up 3x12

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

• Finisher: 50 Bodyweight Squats

Tuesday

• A-1: Dumbbell Incline Press 3x6
• A-2: Dumbbell Renegade Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Dumbbell Clean and Squat 3x10
• B-2: Dumbbell Romanian Deadlift 3x10

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Side Bend 3x10 each side
• C-2: Hanging Leg Raise 3x10

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

• Finisher: Hindu Squat 50 Reps

Wednesday

• A-1: Barbell Bench Press 3x6
• A-2: Weighted Pull-up 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Barbell Squat 3x8
• B-2: Barbell Romanian Deadlift 3x8

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Lifeline USA Power Wheel Roll Out 3x6
• C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

• Finisher: Bodyweight Squat 50 reps

Thursday

• A-1: Barbell Clean and Press 3x6
• A-2: One-arm Dumbbell Row 3x8 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• Double Clean and Front Squat 3x8 (one-minute breaks in between each set)
• Finisher: Hindu Squat 50 reps

Friday

• A-1: Dumbbell Bench Press 3x8
• A-2: Weighted Pull-up 3x8

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Barbell Squat 3x8
• B-2: One-arm Dumbbell Swing 3x10 each side

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Lifeline USA Power Wheel Roll Out 3x6
• C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

• Finisher: Bodyweight Squat 50 reps

Saturday

• A-1: Double Dumbbell Clean and Press 3x6
• A-2: Double Dumbbell Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

• B-1: Double Dumbbell Lunge 3x10 each side
• B-2: Double Dumbbell Swing 3x10

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

• C-1: Lifeline USA Power Wheel Roll Out 3x6
• C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

• Finisher: Jumper Squats 50 reps

Combining Sandbags and Kettlebells

Josh Henkin, CSCS

Sometimes there are things that just seem to belong together. We can think of peanut butter and jelly, baseball and summer, and kettlebells and sandbags. Of course the last one I mentioned may not be in as many people’s consciousness, but it should!

For the past seven years kettlebell training has not made just a comeback, but has become an integral part of the fitness/sports performance industry. This has not been just about marketing hype. Everyone from general health enthusiasts to elite athletes have found kettlebells to be versatile, fun, and most importantly effective! Recently another strength training tool is making the same comeback, sandbags. Sandbags can be thought of as similar to kettlebells for the following reasons:

• One can create infinite number of exercises and combination drills
• Unpredictable nature of the implement allows for a unique training stimulus
• Perfect for those who are limited on space and need to maximize their training area.
• Easy to transport for training in any situation.

For most individuals the question will not be the value of these implements. Rather the question quickly becomes how to integrate them into an effective training regime. In my extensive experience with these two implements I would like to suggest a few different programs that integrate both sandbags and kettlebells.

A Balancing Act

My first method is to alternate days of heavy lifting of one implement for conditioning of the other. This allows management of fatigue as well as concentration of a few focused lift. Because sandbag and kettlebell drills can be very physically as well as neurally fatiguing we want to avoid overtraining and move towards greater progress.

Day 1: Sandbag Emphasis

SB Shouldering Squat 4 sets of 4 each side rest 75 seconds

KB Jerk 3 sets of 12 rest 60 seconds

KB Single Leg Deadlift 3 sets of 6 each side rest 60 seconds

SB Zercher Carry 2 sets of 1 minute rest 90 seconds

Day 2: Kettlebell Emphasis

KB Snatch 5 sets 5 rest 90 seconds

SB Zercher Lunge 4 sets of 6 each leg 60 seconds

KB Renegade Row 4 sets of 6 each side 60 seconds rest

SB Shoulder Get-up 2 sets of 5 rest 45 seconds

Day 3: Off

Day 4: Sandbag Emphasis

SB Clean and Jerk 5 sets 3 rest 75 seconds

KB Front Squats 3 sets of 8 rest 60 seconds

Pull-ups 3 sets of 6 rest 60 seconds

SB Zercher Side Lunges 3 sets of 8 each side rest 60 seconds

KB Clean Carries 2 sets of 30 seconds rest 90 seconds

Day 5: Kettlebell Emphasis

KB Squat Press 4 sets of 8 rest 60 seconds

SB Shouldering 3 sets of 10 each side rest 60 seconds

KB Rows 3 sets 12 each side rest 45 seconds

SB Half Moon Snatch 3 sets 5 each side rest 45 seconds

KB Sit-up Get-ups 3 sets 3 each side rest 60 seconds

Other options include making these two implements your primary source of conditioning. These may be reflected in the following workouts.

Option A:

Alternate between the two exercises below. Start on the minute and rest the remaining minute. For example, once you perform KB Clean & Jerks for 20 seconds you will have a 40 second rest. Perform them in 45 seconds you will have a 15 second rest. Perform this for ten minutes.

A1. KB Clean & Jerk X 10

A2. SB Zercher Squat X 10

Option B: Complexes

You can create two distinct complexes using sandbags and kettlebells. This will enhance your movement ability, strength, coordination, flexibility, and conditioning.

The movements are continuous and rest is only used after the complex

KB Complex 1

RDL X 6

Clean X 6

Front Squat X 6

Press X 6

Rest for 90 seconds perform 2-3 sets

SB Complex 1

Clean X 6

Zercher Lunge X 6 each leg

Rows X 6

Snatches X 6

Rest for 90 seconds 2-3 sets

Above are some phenomenal options in improving conditioning, strength, flexibility, and overall athleticism. Just by using kettlebells and sandbags you can create an overall fitness and athletic based program. The key is how to manipulate the training variables for you goals and ability level. Hopefully the programs provided will stimulate your own creativity as well.

Josh Henkin, CSCS is a Strength & Conditioning Coach in Scottsdale, Arizona. He is owner of Innovative Fitness Solutionsand creator of The Ultimate Sandbag. For more information visit his websites or email him at josh@sandbagexercises.com

The Ultimate Sandbag

This Sandbag is by far the best one on the market. No other model even comes close. No more sand showers with this baby! In addition it has handles on it which come in handy for cleans, presses, and tons of other great exercises. Sandbag training rocks for variety or as a stand alone training system. It hits your body in ways that no other training system can duplicate. If you love kettlebell training, you will love Sandbag training.

» Click Here for More Information

The Aggressive Strength Solution for Size And Strength e-Book

This e-Book is 160 pages of fluff-free information to super charge your workouts. No wasted space with photos of roided out bodybuilders. No use of super large fonts to artificially make the book longer. Just pure content to give you the tools you need. Whether you train with barbells, dumbbells, bodyweight exercises, kettlebells, or a combination of all of the above, you will love this e-book. Loaded with nutrition and sports supplement info as well.

Order Now for Only $19.95:

Living Life Aggressively and Optimizing Sex Hormones: Part 1

By Mike Mahler

"Many things are half the battle, losing is half the battle, lets focus on the entire battle." From The Movie "The Untouchables"

What Living Life Aggressively is all About

One of the most important ingredients for a healthy and enjoyable life are optimal levels of the sex and "good-feeling" hormones. These hormones include testosterone, DHT (for men), progesterone, growth hormone, DHEA, epinephrine and the fat burning hormone, leptin. While hormone replacement is effective (and in some cases the only feasible option) it should be a last, rather than first, line of defense. Nutritional supplement strategies, while useful, should be viewed as supplemental to, rather than substitutes for, major lifestyle changes. We live in a quick-fix society wherein the masses seek rapid solutions yet more patient and consistent methods need be applied for real world, long-lasting change. In other words, get out of your comfort zone and take charge of your life.

Lifestyle Recommendations for Optimizing Hormones

#1. Quality sleep is your in-house factory for hormone production. Without quality sleep, your body and brain never receive optimal nourishment in order to restore and recuperate from daily living. Most anti-aging hormones, such as human growth hormone, DHEA and testosterone are produced in abundance while you sleep and the deeper the sleep, the better the hormone production. Longer, and higher-quality, sleep provides increased time for optimal hormone production. While ideal sleep varies with the individual, few do well long-term on less than seven to eight hours of deep, REM, sleep. The more stress you have, the more sleep needed for adequate restoration. Thus, 7-8 hours is the minimum, rather than the ideal, amount. If you don't have time to sleep, then make time for illness. Turn off the TV, kill your cable service, and spend more time sleeping.

#2. Stress management is critical since the stress hormone, cortisol, prohibits production of anti-aging hormones. Further, high levels of stress hamper sleep due to attendant anxiety.

#3. Determine, and eradicate, the negative stresses in your life. Since we've been taught, as a society, to address symptoms rather than the source of problems, we often wait until things become problematic before taking action. Ideally, you want a proactive approach to your well-being.

Human beings are inherently purpose-driven organisms. While many are content with merely existing and getting by, few are genuinely happy with such a meager approach to life. Feelings of helplessness and/or lack of control is an incredible stress. Such internalized perceptions result in unrewarding career choices and other draining relationships.

Meditation

A proven stress-reducer and wellness-enhancer is daily meditation. A minimum of thirty minutes should daily be allotted to meditation--an hour is even better. However, consistency is the key and thirty minutes done daily is better than an hour once a week. As effective as meditation is, it's a skill that can take years to acquire. Merely sitting still for thirty minutes gives only the appearance of meditation, just as lying down without REM sleep provides only the appearance of quality sleep. The objective of meditation is to get the brain hemispheres communicating more effectively with each other, thus increasing your “genetic set point” stress threshold. An effective program for reducing meditation's learning curve is the Holosync meditation program. You can read more about it at my site: http://www.mikemahler.com/store_cds.html

Deep Breathing

Deep breathing is both an effective stress reliever and catalyst of the "good-feeling" hormone, epinephrine. Take daily walks while inhaling through the nose to a count of four, then exhaling to a count of four. Practice deep-breathing while meditating--or whenever you need a good-feeling boost or stress reduction. Legendary bodybuilder Steve Reeves referred to deep breathing as a natural anti-depressant and advocated daily walks while focusing on deep breathing. He wrote that no one ever committed suicide following a deep breathing-focused walk. Walking is one of my favorite ways to clear the head and reduce anxiety. No need to turn it into a workout, just get into the habit of walking first thing in the morning, to loosen up and get ready for the day, and later in the evening to clear your head and relax.

Exercise

A well-rounded exercise program literally eats up cortisol. Ideally, cortisol levels will be elevated before training, providing an additional energy boost, then lowered after training. A solid training program covers the following categories:

Strength training

Cardio

Flexibility

Balance

Joint mobility

As beneficial as exercise is, too much increases cortisol, thereby lowering levels of important anti-aging hormones. Signs of over training include: lowered sex drive/poor sexual function; depression; decreased strength; lack of interest in training; and poor recovery from workout-to-workout. Bottom line: if you're not improving you're deteriorating. While it's unlikely the average person needs to worry about over training, dedicated trainees can easily become stimulus-addicts, which is a sure-fire way to end up over trained. For a solid training program covering all the above-mentioned categories, see: General Fitness Training for People Who Don't Care About Getting Big or Ripped

Keys to avoid over training:

· Have a back-off week for every three weeks of hard training.

· Take exercise vacations, in which you switch to a program of exercises you rarely do, or have never done.

· Get a massage from a qualified body-worker every other week. Weekly is even better if training at a very intense level.

· Make sure your post-workout nutrition is a lock. The harder and longer the workout, the more protein and carbohydrates needed. A significant amount of your daily calories should be consumed within four hours post-workout.

· Avoid inflammatory foods, such as dairy, wheat, peanuts, soy, corn, and eggs. Preferably, have testing done to determine to what foods you might be allergic.

· Take systemic enzymes several times a day on an empty stomach to reduce inflammation and scar tissue. My favorite brand is Sorenzyme by Labrada Nutrition. Take 4 caps on an empty stomach after workouts. On non workout days take 4 caps before bedtime.

· Take 10 grams of glutamine an hour before training and 10 grams of BCAA during workouts.

· Take 200-300mg of phosphatidyl serine (PS) before bedtime and after workouts. On non-workout days, take only one dose before bedtime. PS is great for lowering cortisol and has positive brain-health properties as well.

· Take 2-5 grams of vitamin C each day (Ester C is best).

What to do if you are over trained?

· Take a week off from training

· Limit exercise to joint mobility, swimming and walking

· Get one or two refresher massages to increase circulation and a sense of relaxation

· Get 10-12 hours of sleep each night

· Take 10 grams of glutamine and 20 grams of BCAAs each day

· Do extra meditation sessions with a focus on deep breathing.

Tips to reduce stress at the source

· We spend a great deal of the time in our lives on our chosen career path--make sure it's both gratifying and something you love. Barring negative relationships and serious health disorders, an unrewarding livelihood is surely the greatest stress. Feeling excitement about what you do, and achieving meaningful goals, increases good-feeling hormone production.

· According to top strength coach Charles Poliquin, testosterone levels rise big-time after meaningful goals are accomplished. A critical aspect of well-being is linked to achieving meaningful goals. Take every opportunity to prioritize and pursue your goals.

· Surround yourself with good people who bring out the best version of yourself and avoid people who drain your energy.

· Reduce your television viewing time--especially the news. While an hour or two of television can help you unwind, it's easy for two hours to turn into six hours...or more. There are correlations between t.v. watching and childhood obesity, as well as between television and stress levels. Television watching, at its essence, is vicarious living and vicarious living is a major form of unconscious stress.

· Live junk and clutter-free. Recently, my brother told me of an article delineating the connection between clutter and high-cortisol levels. You can't have a clean and focused mind when you're surrounded by junk on the material level. Make your home a haven where you can relax and unwind, rather than a source of unconscious stress. Before buying anything, think about where the item end up in a year's time.

· Be assertive and prevent people from pushing you around. Behaving like a pinball in life's game is no way to go. Respect yourself and require the same from others. Allowing people to push you around is a tremendous source of conscious and unconscious stress and you deserve better. The resentment that builds from passive living is a potent poison.

· Many so-called personality traits are learned behaviors. Being overly reliant on what others think creates stress. Reduce your stress by thinking for yourself instead of letting others run your life. Do great things for the sake for their own sake rather than for approval from others.

In the next issue I'll cover nutrition recommendations for optimizing hormones.

Getting In Shape For Great Sex

By Mike Mahler

Sex what is it good for? Unlike war everything. In addition to the obvious benefits of intercourse, sex is also an excellent form of cardio. Unlike other forms of cardio such as using a treadmill or stair master, sex is actually enjoyable. Imagine that, a form of exercise that is actually pleasurable. In addition to helping your burn fat, great sex is a great stress reliever and has been show to lower high blood pressure. I could go on, but do I really need to convince you of the value of a great sex life? I do not think so. Bottom line is that people that have sex on a regular basis are happier people. However, people that have great sex on a regular basis are in Nirvana! Okay, well maybe that is going to far but you get the point. While it is true that you do not have to be in great shape to have sex, why settle for average sex when you could be in shape for amazing sex? Read on if you are interested in learning about some exercises to enhance your sex fitness.

Before I get started, let me just state that this article is not meant to offer advise to men and women with sexual dysfunctions. If you are someone with a sexual dysfunction then you need to talk to your doctor. Also, you should have your Testosterone (free and bioavailable) checked as well as DHT, Estradiol, DHEA, and Cortisol Levels if you have any sexual dysfunctions. That said, lets get started.

The way that you train to improve sex performance is the way that you would want to train for many sports. In other words, you need to focus on training the body as one unit. When having sex, you move your entire body, not just your arms or your calves. Thus, forget about doing bicep curls and leg extensions all day long. Focus on compound movements that work several muscles at once. While much of sex performance comes from lower body power, the upper body should not be ignored. Strong shoulders and a strong midsection will provide tremendous benefits. If your midsection is weak then you can forget about having full body power. Lets go over some excellent exercises to enhance sexual performance.

For Visuals on these exercises, click here.

Dumbbell Swing

The dumbbell swing is an excellent exercise that generates power from the hamstrings and hip flexors. Here is how it is done. Place a dumbbell in between your legs and right behind your feet. Looking straight ahead at all times, bend your knees slightly and push your butt back as far as you can as if you are trying to sit in a chair. Now lean over and grab the dumbbell with both hands. Keep your arm full extended. In other words, do not bend your arm or shrug the dumbbell. Now in one explosive movement swing the dumbbell in front of you to chest level. Drive through with the hips forcefully for maximum power. When executed properly the hip power alone will get the dumbbell in front of you to chest level. Let the dumbbell swing back between your legs at maximum speed and do another rep. Do not attempt to slowly lower the dumbbell or raise it slowly. Move the dumbbell as fast as possible. When the dumbbell swings between your legs, flex your midsection as if you are bracing for a punch. When you swing the dumbbell straight in front of you, keep your body loose to generate maximum power. In addition to improving sexual fitness, the dumbbell swing is an excellent cardio exercise for fat burning. Try three sets of ten with one-minute breaks.

Clean and Press

If you only have time to one exercise then you will be best served with the dumbbell clean and press. Similar to great sex, this exercise works just about every muscle in the body. When done in high repetitions it is a super effective fat burner and cardio enhancer. To execute a clean and press, take a shoulder width stance and place two dumbbells between your legs. Looking straight ahead, bend your knees slightly and push your butt back as if you are trying to sit in a chair. Grab the dumbbells and in one swift motion, stand up quickly and drive through with the hips as if you are doing a dumbbell swing. Press your elbows into your midsection and reverse curl the dumbbells quickly to shoulder level. Once you have the dumbbells at shoulder level, flex your butt and stomach to build a solid foundation to press off of. Hold your breath (this is assuming that you do not have high blood pressure or any heart conditions. Make sure to clear this with your physician) and press the weights overhead. Lower the bells back to your shoulders and then take them back down to the starting position in one swift motion. In the beginning, do 3-4 sets of 3-5 and work on technique. Once you get comfortable with the exercise increase the reps to 10-12 per set.

The Squat

As stated earlier, sexual fitness requires a lot of leg strength. The best way to get strong legs is to do some variation of the squat. For sex fitness, I prefer the front squat. Why? With the front squat you hold a weight in front of you while you squat. This is more functional than the barbell squat in which you hold a weight across your back. While having sex, it is highly unlikely that you will ever have your partner across your back, unless you like to role-play as a caveman and if you do please keep that to yourself. Front squats can be done with a barbell. However many people will find this version uncomfortable. Thus, I prefer to have people use dumbbells or kettlebells. To do a dumbbell front squat clean two dumbbells to your shoulder. Use a hammer grip and place so that one end of the dumbbells are resting on your shoulders. Initiate the squat by pushing your butt back as far as possible. Do not initiate the movement by bending forward with your knees. Push back as if you are trying to sit in a chair. Squat down as low as you can and pause for a second. Quickly reverse the movement and stand up until your knees are locked out. Breathe in as you squat down and hold your breathe as you stand up. If you have high blood pressure then breathe out slowly as you stand up.

If you prefer not to use weights when squatting then try doing a bodyweight squat alternative called the “Hindu Squat.” Stand straight with your hand along your body. Squat down and as you are lowering your self, come up on your toes as if you are doing a calf raise. Swing your arms in front of you as you stand up. Swing your arms back as you lower yourself to the bottom position. Get into a rhythm on this exercise. In other words, do not lower yourself slowly or stand up slowly. Move as fast as you can with good form. Breathe out as you squat down and breathe into your chest as you stand up. Done in high repetitions 50-100, the “Hindu squat” is an excellent exercise for increasing muscular endurance and cardiovascular fitness.

The Janda Sit-up

Here is an exercise that I picked up from top strength coach Pavel Tsatsouline (For more info on Pavel, visit his site at PowerByPavel.com). It looks just like a regular sit-up. However, it is much harder to execute and you will be amazed how many people cannot do this drill. Get into the sit-up position on the floor. Slowly sit-up without using any body momentum whatsoever. Do not forcefully press your feet into the floor. Instead, flex your stomach and butt as hard as you can to sit up. Once you sit up completely, lower yourself back to the starting position slowly. Take five seconds to sit-up and five seconds to lower yourself back to the starting position. Do not be surprised if you cannot complete one repetition. If that is the case, then use some momentum to sit-up and lower yourself as slowly as possible on each repetition. Flex your butt and midsection as hard as you can during the lowering phase. Breathe in as you lower yourself to the floor and hold your breathe as you sit-up. Keep the rep range between five and ten and do three sets.

Well there you have it, four exercises that will improve your sexual fitness dramatically. In addition to improving your fitness in the bedroom these exercises will get you in great shape and help you to lose fat and tone up tremendously. The mentioned exercises are great for both men and women. They are not designed for bulking you up so do not worry about getting too big (not that getting big is easy to do anyway). Try doing all four exercises three times a week. Start each workout with the clean and press and end with the Janda sit-up. Try it out for a few weeks and give your partner the surprise of his or her life with your new levels of sexual fitness.