Once there, you'll need the password "newyear" minus the quotes to access the download page.

When you reach the download page, click on the link to open your ebook.

Adobe Acrobat Reader will open the file, if you have Acrobat Reader installed on your machine.

If you wish to save the file for later viewing, right click on the link, and select Save Target As... from the pop up menu. Navigate to a place on your hard drive, and save the file.

I hope you enjoy the ebook.

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Q: What is the most effective way to lose 85lbs in the least amount of time?
To say that there is a "most effective" way to train is a bit misleading. What works for one person may not work for another. For example, if you are a beginner to strength training, defined as someone who has not ever lifted or not lifted strenuously for the past year, you would make gains on almost any program. Someone who trains hard 3-4 days a week would need a more advanced program to make the same gains. Is one "more effective" than another? No. They are just individualized.

In all honesty there is NO fast way to lose that much weight. You need to look at that as a long term goal. The average guy who goes everything right could possibly lose 2lbs a week. Most will probably lose less. So at 2lbs a week it's going to take about 42 weeks to lose that weight. Yup, almost a year. Now you might lose more weight at the beginning, but at some point the loss will slow.

You have to set realistic expectations before you start your weight loss efforts.

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Tailored Fitness Move Stability Ball Push Up
This version of a push up challenges a number of muscles all at once. It will also add some variety to your upper body workout. See it here.

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The Top Trainer Secret That's Just as Important as Diet and Workout
The word can't is non-existent in a trainers vocabulary. Use it when you train with a pro and you'll be doing more pushups than an army recruit. A can-do mentality is the key to any successful program because it keeps you focused and motivated. Any time you say you can, your body aligns itself with your mind and makes it happen. To stay positive, write down small achievable goals and track them. It doesn't have to be measurements or pounds lost. Instead aim for number of reps of a difficult exercise, a certain number of cardio sessions per week, or amount of weight with a specific exercise. The more of these small goals you accomplish the closer you'll be to your ultimate fitness goal.

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Fitness Research
Do hand and foot placement matter in a push-up?

Push-up exercises are very popular in upper-body strengthening programs. The pectoralis major and triceps brachii are the primary muscles. Push-ups are popular because they are easily learned, require no equipment, and almost anyone can do them.

The purpose of the study was to record muscle activation (usage) and load during various forms of push-ups. The study looked at positions that are sometimes used without knowledge of their potential challenges. The forms were: normal (hands shoulder width), abducted (150% of shoulder width), adducted (50% of shoulder width), posterior (-30% of arm-forearm length), anterior (+30% of arm-forearm length), and on knees (with hands shoulder width).

Muscular usage was recorded with surface electromyography (EMG).

The Results
Muscle usage was lower in the abducted (+150%) position when compared with the normal position. It was increased during the adducted (50%) and anterior (+30%) position in almost every muscle.

The only position that exhibited totally different patterns in muscle recruitment was the posterior, where pectoralis major was more active than in the normal position, while triceps were less active, pointing out that this position can be used mainly for strengthening programs for the pectoralis major.

The on-knees position was the least demanding, regarding muscle activity.

66.4 ± 2.3% of body weight was lifted in the normal position. This percentage differed significantly between the other positions. There was a slight change between the normal position and the abducted or adducted position. In the posterior position, initial load was the maximum, indicating that this position may be quite challenging for untrained subjects. On the contrary, in the on-knees position, only 52.9% of the body mass was carried, making this position user friendly even for untrained women and children. The different initial loads between positions combined with the similar duration of performances, implies that, in some cases, different amounts of work have to be produced in the same amount of time.

Though the on-knees position showed the lowest absolute values of initial load, this was not true for the ascending phase. We can speculate that the extra support on the knees was very helpful during the descending phase but its contribution was much less during the ascending phase. The above results provide clear implications regarding the importance of both phases when performing push-up exercises.

The Bottom Line
All push-up positions are not the same, as significant differences existed in muscle usage. How hard push-ups feel can be altered by changing the position of the hands and by supplying extra support, like when using your knees. Pay attention to form in both phases (ascending and descending) as it is also essential to muscle activity, altering the ratio of recruitment of different muscles or the muscle-activity demands.

Dynamic and Electromyographical Analysis in Variants of Push-Up Exercise Marina K. Gouvali and Konstantinos Boudolos The Journal of Strength and Conditioning Research: Vol. 19, No. 1, pp. 146-151.

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Tailored Fitness Recipe:
Black Bean, Fresh Corn and Red Pepper Salad
This recipe serves: 6 Preparation time: 15 minutes
Cooking time: 10 minutes

Ingredients
1/3 cup cider vinegar
3 tablespoons light corn syrup
1 tablespoon coarse-grained mustard
1 teaspoon canola oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 small red onion, diced
2 cups canned black beans, drained and rinsed
1 cup fresh sweet corn kernels, cooked and cooled ( or frozen)
1 large red bell pepper, trimmed and diced
2 tablespoons chopped, fresh parsley

Cooking Instructions
1. In a large bowl, whisk together the vinegar, corn syrup, oil, salt and pepper. Add the onion and black beans.

2. Cook the corn kernels in a small saucepan of boiling salted water until tender, about 3 minutes. Remove the kernels with a slotted spoon and plunge them into an ice bath to stop the cooking process. Pat dry and add to the onion mixture.

3. Add the red pepper to the onion mixture along with the parsley. Toss well. Adjust the salt and pepper to taste.

Nutrition Facts
Serving Size about 3/4 cup
Amount Per Serving

Calories 300
Total Fat 2 g
Saturated Fat 0 g
Protein 16 g
Total Carbohydrate 58 g
Dietary Fiber 12 g
Sodium 256 mg
Percent Calories from Fat 6%
Percent Calories from Protein 20%
Percent Calories from Carbohydrate 74%
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Recommended Fitness Product
As a trainer I realize that cardio is a necessary part of any fitness program. But I just didn't enjoy it! Click here to learn how Cardio Coach changed my life.

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