11 Steps to a Body of Your Dreams!

11 Steps that Absolutely Guarantee you'll have the Body of Your Dreams in 90 days or Less!

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1. Persistence!

Violate this step and you'll never achieve permanent results. We recently concluded conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group # 1) who exercised and diated very strictly, but sporadically and compared those results to a group of people (group # 2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group # 2 exercised and dieted far less (but did so consistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

2. Workout around other people.

Working out with others will get you about 43% faster results !!!

3. Do not take bad advice.

Take ONLY the advice of those people who look strong & healthy themselves, and, what you know to be knowledgeable about health & fitness!

4. ALWAYS keep an eye on your pulse.

When doing aerobic or cardiovascular training! Keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.

5. Surround yourself with winners.

One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life – then seek out others who already already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

6. Know your outcome.

Have specific goals. Get a photo (or multiple) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

7. Increase you water intake.

Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.

8. Watch where your calories come from.

Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.

9. Increase the number of meals consumed per day.

On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unavoidable advantage over those who only eat the normal 3 meals (or less) each day.

10. Visualize Clearly and Often.

Design your new body in your mind first. You can not achieve your idea of ​​the perfect body if you do not have an idea of ​​what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often through each day as possible (never less than 3x / day).

11. Cardio … Cardio … Cardio.

Cardiovascular exercise does more for the health and the appearance of the human body than any other form of exercise. Learn how much and what type of cardio is right for your particular body. Then refer to step # 1 and do it persistently.

How to Build Muscle – Or a Simple Shock Routine

When we first started bodybuilding, more years ago than I care to admit, I admittedly over trained – by a ton. But, because I was very young and bodybuilding was new, I grew anyway. Of course, my gains stalled-as do most bodybuilders – as they progress from a beginning bodybuilder to a more advanced one. That is just the way it goes – if it did not, most of us would be over three-hundred pounds of ripped muscle.

I guess we can all dream!

Seriously, though, sometimes, you need to shock your muscles into new growth, and what follows is just that – a shock routine.

The routine is broken up into two workouts, one is focused on pure power movements and the other, is focused on getting the largest pump possible. Ideally, the first workout should be done early in the morning, and the second one should be done late in the day, to allow the maximum amount of recovery between the workouts. I realize that for some people this might not be possible, so just do the best you can.


Because this routine is advanced, I would recommend that you wait until you have at least two years of solid workouts under your belt before you try the routine you will find below.

Lastly, I picked chest for this article but you can use this approach for any body part.

Here we go!


The two exercises you will be using for your first workout of the day are incline barbell presses and chest dips. I chose the incline press over the flat bench because I feel that the flat bench is just too hard on the shoulders.

For the presses, stick to the tried and true 5×5 system – that is five sets of five reps per set, for a total of twenty-five reps. Your goal is to use as much weight as you can, but only if you can use it in PERFECT form.

Please, pause with the bar on your chest for four seconds on each rep.

For the chest dips, just do any many reps as you can for the five sets. Please to not swing during these, again your form must be perfect on each rep.

As for your rest periods – rest as long as you need to feel recovered as again, your goal is to use as much weight as possible.

When you are finished with the above two exercises, stretch out your chest and then take in some good food or supplements post-workout to help with recovery. I prefer a whey protein shake, but if you have a preferred method, by all means use it.


Ideally, if you have the time, you should take a nap sometime after the workout to help you recover for the next workout of the day. If you can not, just take it as easy as you can.


Your second and final workout of the day focuses on getting the maximum pump possible.

The two exercises you will be using will be barbell pull overs and push-ups.

Over the six or so weeks that you will use this chest shock routine which is the maximum amount of time I suggest you use this routine. You should work up to five super-sets of the above two exercises.

First do a set of twenty breathing pull overs. The weight does not matter with these, use enough so that you feel it, but not so much that you are struggling.


By breathing pull overs, I mean that you should expand your chest as much as you can during each rep.


So you have finished your set of twenty "breathing" pull overs – now jump IMMEDIATLEY into doing push-ups.

Do as many as you can without going to failure; leave a few "in the hole".

Rest two minutes, and do another super set.

When you can get all five sets, you can start wearing a weight vest for the push-ups.

You do not need to increase the weight you use on the pull overs, as I Do not want you to lose the feel of the movement.

Once you are done, make sure you take in your post-workout meal, and then if possible, hit the sack for the night.


I know the above routine is tough, but again, please remember, that the above routine is mainly for shocking your chest (or whatever body part you use it for) into new growth and should not be used as your normal routine.

When you do decide to use the above routine, make sure you clean out your schedule so that you have the time and energy to do justice to the routine.

If you do, I know, that in a few weeks your chest just may be "shocked" into some new growth!


3 Reasons That Make Weight Lost Over 40 Different For Women vs Men

The weight loss over 40 is different for women than men. You can check all the medical studies and clinical testing ever done. You will never find 3 reasons that separate women and men in weight loss over 40. Take this for what it is worth. After many years of research and observation by me here are the 3 reasons why women are different from men in weight loss over 40.

  1. Most men do not care about weight loss or even looking good. Just look around. It is an ongoing survey everyday. Women try every new fad diet in the world, newest makeup, and have electrical surgery at a higher rate than men. These are not bad things. It just shows women take better care of themselves than men.
  2. Exercise for most men is changing the channel with a remote control or going to the fridge to get another beer for them because no one else is around. Now women are joining health clubs, taking yoga, doing Tae Bo, pilates, dance classes, cardio workouts, and using every piece of exercise equipment known to mankind. Most men only go the health clubs to meet in shape … health … beautiful women.
  3. The last reason why weight loss over 40 is not important to men is in the numbers. Because of the first 2 reasons, women out number men about 4 to 1. So there is more competition with women for the men that are still living. How many out of shape, bald, let us be nice … lacking in grooming in clothes and appearance men do you see still around. Women are looking great and in shape. It is just too bad that their choices out there are on the low side.

The final data is not in and the numbers could change over the next 20 years. If some smart men out there start getting it together, they will find heaven on earth. Men, if you make the effort women do to stay fit and healthy, your golden years might be your best. To the women, you do one hell of job putting the men to shame. You out live them, become wealthier, and look great with weight loss over 40.

You Go Girls

Distinctive And "Instinctive" Differences Of Cats Compared To Dogs

Anybody Need Help Understanding Bizarre Cat Behavior?

Both cats and dogs make fabulous pets but they certainly are not similar and that is because they are wired completely different! Remember the book, "Men are From Mars & Women are From Venus"? Well it is kind of like cats and dogs are from different planets too.

To be good pet owners we need to understand a cat's basic instincts that make them have the, sometimes, strange way that they do.

Cats are not scared of the dark!

I have a cat that loves to hunt and if I let her, she would do a lot of hunting at night. But she is a black cat and we live near a highway so I call her in at night for obvious reasons. (And she actually comes – that's my girl!)

Not only do cats instinctively hunt, they are also instinctively nocturnal because long ago they would do their hunting at night to avoid predators. They have trained themselves to detect motion with very little light. The long, stiff whiskers on a cat's face are extended sideways when resting but when moving they extend forward to aid in hunting.

We all know that a dog's strongest sense is smell. Well for a cat, both sight and hearing are stronger senses and prove very useful in the dark when hunting.

So if you are up in the middle of the night and find your cat wide awake, do not think she is sick or crazy, she is just instinctively a cat! Your dog, on the other hand, will wake up from a deep sleep, stretch and wonder what's wrong with you!

Cats are very touchy!

By this I mean that cats love to rub their bodies against us, and all the furniture in the house, and the trees and fines outside of the house. What is this all about?

Well our lovely little feline is intentionally marking her territory by putting her scent on all her surroundings. This is how cats tell other cats to stay away from their claimed area. Do not be surprised if your cat makes a ceremonial walk around your property every morning to freshly mark her territory. And she kindly has her favorite spot in your home to lie down where no one else is allowed to be.

Is not it nice to know that when your cat rubs herself against your leg, she thinks she owns you and not the other way around? Well, at least this territorial behavior is more pleasant than a dog's, who urinates to mark his territory.

Cats are very independent!

My cat loves to be careless and cuddled but usually only for a few minutes and then she wants to be left alone so she jumps out of my arms. I do not take offense because I know she loves me and that instinctively cats like to be alone. There are not many "lap cats" out there so if you are looking for a cuddly pet to rest on your lap, then you need a "lap dog".

Once again it goes back to a cat's origins and their hunting habits. When too many cats were around, there were too many scents so cats would find their own territory to hunt their prey. As a result, cats prefer to be alone.

Dogs historically live in packs but cats choose to be alone and can easily entertain themselves for hours making the care of a cat much simpler then a dog.

Cats are superb stalkers!

Some cats actually stalk their food – a very humorous sight indeed! After all how hard can it be to "catch" the kibble or Fancy Feast that is in the dish waiting for them?

My cat, being a hunter, does not stalk her food but we have certainly seen her on the prowess numerous times in our hay field or ditches. And sometimes she even corners her prey and just stares at them in utter cruelty while they fearfully wait for their demise!

Well my precious little kitty, like all cats, learned the "stalking stature" for hunting from her mother to help her survive. And she taught her kittens about hunting by bringing home her "kill" for show and tell.

Cats are not dogs and dogs are not cats!

Both cats and dogs have their natural instincts dating back to their origins that make them unique. Hopefully, learning a little more about the instincts of cats will help you understand their natural behaviors a little better.

Cats have been domestic pets for over 3500 years providing their instincts or "old habits die hard!"

Inside A Fat Burning Program

People spend millions of dollars every time on fat burning pills, creams and for surgeries. After a while, the pile of fat will just come back and take their place. It is high time we all understand that it is only by adjusting our lifestyles and the way we eat that we can really lose fat and maintain our stature.

There are a lot of theories on fat burning program propounded by different people. But the truth remains that you will definitely not see results if you have not altered two very important things in your life: exercise and diet.

Every morning, enjoy a thirty to forty minutes aerobic workout. This will help you burn calories. Mix your morning workouts with running or proper jogging. Exercise will help you keep motivation throughout the fat burning program.

The second step is the nutritional approach – by altering what you eat. Carefully selecting foods will help you stay away from eating too many calories a day. Our body system tends to burn the same amount of calorie we take. If you are eating less food thinking that you will get slim, you are quite wrong. You have got to be eating well, but also be careful in your food choices and how you eat them.

Consume 4 to 5 smaller meals each day. Each of these meals should not contain more than 400 calories. If you can not do with this, do not worry, eat fruits in between meals. After each meal you can eat fruits and vegetables to help satiate excess hunger. Why is it beneficial to eat smaller meals everyday? The metabolic process of our body system increases by 10% immediately after a meal due to metabolism. Having smaller meals will keep your metabolic rate high, thereby breaking and removing more calories as waste.

Supplements can also be used. Before you start using supplements, speak to your physician and have them direct you on what and how to take them. Any weight loss program you prefer should begin right now, to restore that lost confidence in yourself and make you fit for the future.

Tree Structure – The Basic Makeup of Trees

Trees are made up of three main components: the roots, the leaves and the woody structure that connects them. The function of the roots is to bring the water and minerals to the rest of the tree. The leaves also serve to feed the tree. They absorb carbon dioxide from the air and use sunlight to combine this gas with the moisture brought up from the roots, making the simple sugars which feed the tree giving off oxygen as a byproduct.

That is the true magic of trees; they feed off of a toxic gas and provide clean oxygen in return. They are truly the earths air filter. According to David Nowak of the USDA Forest Service a persons oxygen needs could be supplied by two trees. To make up for the carbon dioxide created by the average household with a single car would take about 1/6th of an acre of trees (so start planting).

The woody structure, including the trunk, branches and twigs hold the trees leaves in position to receive the life-giving sunlight and carbon dioxide; they also act as a means of carrying the raw materials and nutrients back and forth between the roots and the leaves. The moisture taken up by the roots is pulled up by a process of capillary attraction and the osmotic action induced by the evaporation of water from the leaves. This loss of water through the leaves is called transpiration.

On a warm summer day, a single birch tree may transpire as much as 900 gallons of water. This enormous flow of water causes a continuous flow of tree sap from the roots of the tree to the uppermost leaves.

When moving a tree or working around an existing tree that you wish to preserve, the highest priority is to protect the root structure of the tree itself. The larger roots at the trunk anchor the tree to the ground and stabilize it, while the small root-hairs at the ends of the rootlets absorb the water from the ground.

The trunk of a tree is made up of the bark, the wood and the pith. The pith is the middle section surrounded by the wood. Between the wood and exterior bark is a thin layer that creates new wood on the inside and bark on the outside. This layer is known as the cambium layer. When the cambium ring is severed the tree is killed, such as when a fence wire is wrapped around a tree and wears through the bark. Damage to the cambium layer also makes a tree vulnerable to insects and disease, so anything driven into it can wound a tree severely.

Besides man himself, trees have many natural enemies. There are more than 200,000 known insects that attack trees. Diseases, such as blight, rust, and rot, just to name a few can cause tremendous amounts of damage to trees or groupings of trees. High winds, ice storms and droughts can also create a great deal of havoc with trees. Fortunately, trees have several thing going for them. They are extremely resilient and can survive even serious damage, storms and droughts are not terribly common and birds ally themselves with tree to keep most of the insects in check.

Here Is How You Can Be a Healthy Gamer

Gaming once took the world by storm, and has continued to remain a constant source of attraction, and even obsession, for many people. While everything is good in moderation, how do you satisfy your craving for continuous gaming, and still remain healthy? Keep reading to find out how.

• Know how to put first things first – Gaming only become unhealthy when it starts to creep into and disrupt other areas of your life. No matter how hardcore your gaming addiction is, it can still remain a healthy passion instead of becoming an unhealthy obsession, as long as you remain clear about your priorities. Certain things like family and friends, a full time job, and health, should never be compromised upon.

• Take care of your body – You can remain a healthy gamer so long as you do not let your passion throw you off schedule. Gaming late into the night, or all through until sunrise, may be acceptable every once in a while. However, when that becomes the norm, and you begin you overlook your healthy habits in order to continue gaming, then that spells trouble.

• Be an active gamer – This is a very important technique. Gaming on your consoles for hours on end can cause you to slip into the trap of leading a sedentary lifestyle. While it is a good thing that your brain is kept active by the gaming, it is essential to keep yourself physically active as well. This can be achieved by taking short breaks at regular intervals, and using these breaks to take a walk, or to do a couple of exercises.

• Stand tall – While most games that are played on the computer require the gamer to be seated, it would be fun to try gaming with consoles so that you can stand when you play. This is an exercise by itself. Also, you can shuffle your feet this way and that to remain physically active when you are seriously gaming.

• Drink to the game – Of course, we do not mean alcohol! It would be a healthy practice to take care of your body’s fluid requirements, by drinking water at regular intervals when you game. Fresh juices or other healthy drinks are also a good choice. This, instead of the common junk of chips and fast food that we normally opt for, will kickstart you on your journey to be a healthy gamer. It is one of the important things to remember.

How To Lose Inches From Your Waist – A Powerful Diet Breakthrough To Burn Off Fat Fast And Easy!

Dieting these days seems to be more of a nightmare than a reachable goal for most folks (including myself at one point)! The reason being is because most of these companies are all about keeping their millions of dollars coming in month after month (yeah … it's THAT much)! Listen, if you want to know how to lose inches from your waist without the nonsense, then I urge you to take a little bit of time out of your day and read on for an amazing diet strategy that did wonders for me and thousands of others !

Okay my friend, if you're reading this article here, then I'm pretty sure you have heard it all and seen it all, and you're just ready to stop playing around and get yourself in shape! With that said, the most powerful dieting discovery that most people do not even know about is called metabolism confusion.

You see, your body and your metabolism will quickly adapt to whatever it is you are doing, whether it be exercise or dieting. If you exercise the same way each week, then your body will reach a plateau. To fix this, all you need to do is switch around your exercise routines (rather it's with intensity, the amount of weight you're lifting, the repetitions, length of time, etc.) each week to break the plateau.

Now, as far as dieting and your metabolism is concerned, this is where it gets a little tricky. If you eat the same foods in the same way each day, your metabolism will quickly settle down to this pattern and it will then become pretty difficult for you to lose weight, burn fat, and lose inches. So, what you want to do is avoid having your metabolism get too comfortable by switching around your eating patterns each day.

This trick is known as the calorie shift. It's very simple to do this, and all you need is a trusted diet program that is based on this technique to design a menu plan for you based around this method. The key to ensuring this all works effectively is to make sure that the program you go on is all about eating ALL types of foods without "fad diet like" restrictions (such as the infamous low-carb, low-fat, low-calorie) you see everywhere you turn these days.

The thing I really liked about this type of dieting is not only is it very powerful, it's also VERY easy to follow. This is because you are not restricting anything, you're just simply switching things around … and you're eating REAL foods (no prepackaged meal plans) without significantly lowering your calorie intake.

How powerful is this type of dieting and switching around exercise routines each week? Well, I ended up losing a little over fifty pounds of fat in just around 2 months … permanently!

Indoor and Outdoor Jewelry Displays

Plan and invest effort, money, and time to create displays which will help to sell your handcrafted jewelry. The attractiveness of your display needs to compel a customer to stop at your location and see the jewelry creations. As you compete with other competitors’ side-by-side at indoor or outdoor shows, your display needs to attract and hold the attention of customers.

The style of jewelry which you create with your hands will help to determine how these articles should be displayed.

  1. Elegant jewelry will require an upscale background and commercial display racks
  2. Craft jewelry appears at its best surrounded by crafty knickknacks
  3. Leather and stone displays nicely among original uncut raw stone and animal hides
  4. Fashion jewelry is best displayed with high fashion apparel
  5. Specialty jewelry deserves its own unique support
  6. Children’s jewelry is enhanced by placing them with toys and children’s clothing

The items which you use to show off the jewelry will help the customer to see how the piece of jewelry which they are buying will look when they wear it with their garments.

A Thoughtless or Careless Display:

  1. Arranging an unappealing jewelry display will cause passersby to look and walk away
  2. Unattractive or inappropriate containers do not enhance the product line
  3. Jewelry scattered haphazardly sends a do not care attitude
  4. Too many pieces which present clutter will confuse and discourage shoppers

An attractive display shows that the artists have pride in their work and the artistic ability to display their creations to help the customer make a decision to buy. Solving the customers’ problems will sell more jewelry. Much effort and heart is given to creating a piece of jewelry; the same should be done when displaying your artwork.

We are guilty of wanting to show off every creation which we have made. However, this may cause a display area to look cluttered and will diminish the uniqueness of your creations. The customer may be overwhelmed by too much merchandise and will walk away from your table.

Showing less gives the customer a clear and detailed picture of whatever piece they are admiring. Let the customer ask if you have a different size or color and if you do, pull it from a stock box. Or perhaps, the customer may have a custom order. Conversations with customers will open opportunities for more sales.

Indoor and Outdoor Displays

The type of materials which will be used for displays rests heavily on the location. An indoor setup can be done with glass. Glass tops and counters, shelving and display cases may be used. Strategically placed mirrors offer luxury and the illusion of a large space.

Commercial retail stores have special display units or glass showcases to arrange their jewelry. These types of display cases may be considered for gold, silver, and gem jewelry. These cases are made of wood or plastic with locks and may also be considered for outdoor displays to keep jewelry safe and clean.

Outdoor shows require articles that will not blow away on a windy day or discolor or melt in the hot sun. The shelter needs to protect your merchandise from rain and other inclement weather. Free standing furniture needs to be reinforced. Use metal, plastic, and wood to offer stability and security for your merchandise. Arrange your creations for fast removal in inclement weather.

Making quality jewelry pieces, displaying them appropriately, and interacting with potential customers will increase your profit margin.

Introduction to Ball Weights

Why Use Ball Weights

The purpose of the scrotum is to keep sperm at their best, which is done by keeping the testicles at a lower temperature than the body. The muscles in the groin area allow the testicles to hang down which will help cool down the body. Not only is there a medical reason for the scrotum to hang down, but it is also pleasing for the male. He can feel the sensation, which is very nice therefore stretching the scrotum, will allow the sensation to stay for a longer period of time. Some men even prefer the look of their scrotum stretched.

Many use ball weights as they not only stretch the scrotum but also many have reported the penis has grown in both girth and length for using ball weights.

Methods of Stretching

The best way of course is to use ball weights. The weights should fit properly which means it should be comfortable without slipping off. In order to do this, you must use ball weights that have the largest diameter but will not easily slip off. The collar of the weights should fit accurately or you will not achieve any success.

Sizes of Ball Weights

Most ball weights are offered in different sizes which includes 10mm, 14mm, 28mm, 42mm, 45mm, 56mm, 60mm, and 90mm. Some weights come in pairs and are attached above the testicles. Of course, these are only examples of sizes; you can find several different types of ball weights all offering various sizes.

Time It Takes to Stretch the Scrotum

Some have reported their scrotum has stretched after only a few weeks with noticeable improvement when the body is hot and the scrotum is dangling a tad bit lower. On the other hand, most report improvement after around six months of stretching.

Types of Ball Weights

The two-piece weight created from surgical steel offers an external diameter of 62mm along with the sizes mentioned above.

The two piece round 2-piece created from surgical steel offers a set screw that can be adjusted using the Allen key that is provided. The sizes include 10mm thick bar x 35mm inside, 10mm thick bar x 40mm inside, 15mm thick bar x 30mm inside, 15mm thick bar x 32mm inside, 15mm thick bar x 34 inside, 15mm thick bar x 36mm inside, and 15mm thick bar x 39 inside.

The 35mm leather weight is soft and warm instead of using a hard metal. The weight offers a snap so the size can be just a bit different from 1 ¼ to 1 ½ inside.

The Leather ball stretching kit is perfect for the beginner. The ball weights included are 1 inch, 1 1/2 inch, 2 Inches, 2 1/2 Inches, 3 Inches, and 4 Inches. These offer a buckle on every ball weight to add more weight.

The large heavy weight is for those that have been stretching for awhile. The weight can be attached to either a surgical steel or leather ball weight to add more weight. It is available in two sizes, which are 10.5 and 17.5 ounces.

The penis split is not actually a weight at all as you place everything through the split. It does work to stretch the scrotum, though. The gadget is made from surgical steel with an opening for the balls of 2 1/8″ x 1 3/8′ and the opening for the penis of 1 3/8 inches.

The penis roller is not a weight either but does serve the same purpose. It will help strengthen and enhance the penis while adding a few inches to the girth and length of the penis for a short amount of time. Most men have reported harder erections and better sensations.