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My Home Workout For Today

I try to have my workouts in the early morning. I found that when I train during the morning, my energy level jumps up and I am more focused and relaxed. I’m able to work better and I’m less tired. It’s great.

Today, I did a home workout that lasted for less than 15 minutes. I only used my body weight and two dumbbells of 15 pounds each. That didn’t stop me from creating a workout that made me grunt like crazy. I was sweating profusely by the time I was wrapping up the exercises.

Here are the exercises I did:

Jumping Jacks - This exercise was my warm up. I wanted to get my heart rate up and to get my body ready for the exertion I had planned for it.

Forward lunge with bicep curl - This is a powerful exercise for the upper and lower body together. You hold a dumbbell in each hand (I used my 15 pounders). You take a step forward for the lunge and curl both dumbbells together. You return to the starting position and repeat. Don’t forget to train both legs.

Burpees - An ultimate favorite and one which is still causing me trouble. I find this exercise very hard to do. To perform the burpess you begin with a squat. Place both palms on the floor. Jump with both legs backwards until you’re in a push-up position. Do a push up. Jump with both legs back to the squat position. Stand up and jump high. Try to do 10 of those. I dare you.

Side step squat with dumbbell hold - Hold a dumbbell with both hands at the center of your body with both arms curled. Stand with both legs together. Take a step to the right with your right leg and go into a squat. Go back to the starting position. Repeat with the left leg. Do as many as you can.

Horizontal dumbbell swings – This works the shoulders but it’s much less intensive than the previous exercises. Take a dumbbell in each hand. Stand with your feet slightly apart. Swing both dumbbells to the side. Make sure to focus on how your shoulders feel and play into the exercise.

That’s it. It takes a few minutes and it can be really intensive. I learned some of these exercises and combos from Dr. Kareem Samhouri, a fitness expert I admire. Dr. K has allowed me to offer you a free report in which he shares a unique fat loss formula.

Fat loss formula (free download) <=== Click here to download

My Workout Today

I want to share with you some of my activity for today. I think this is a good and balanced workout routine for me and one which I’m using quite a lot recently.

This involves doing short and intensive strength workouts, no more than 30 minutes long each. However, I also walk 30 minutes to the gym and 30 minutes back home, before and after the workout.

I wouldn’t have done this had the gym no been 30 minutes or so away by foot. Had it taken me an hour I wouldn’t have walked all the way. However, now that I’ve begun doing this workout I like it more and more. I find that the walking clears my mind off my work and eases any tension I have right out of me. When I get to the gym I don’t need to do any warm up exercises as the entire walk has done enough to bring my heart rate up.

In the gym I do 2-4 sets per muscle group. I usually do more sets for the big muscles (legs, chest, back) than for the smaller ones. I focus on form and not weight as the most important thing for me right now is to maintain my current body weight and muscle formation and nothing more. I am not interested in losing more fat or getting much bigger muscles.

After the workout, walking back cools me off nicely and allows me to eat my post-workout meal without overcompensating myself and stuffing myself full of calories. Overcompensation is a big issue for many people and one which is preventing them from shedding weight.

Overcompensation happens when you eat too much after a workout and negate the calorie burning effect of the workout that you just finished and, in so doing, avoid losing any weight.

Again, I find that walking after my strength workout is done is a great way to stop this from happening to me, so try it out.

And, if you’re looking for a program to burn fat with check out this Cheat Your Way Thin Review as it goes over a widely popular program that I believe can help you lose body fat.

Cardio Workouts To Lose Fat – 1 Trick You Need To Know

For many years I was a serious cardio addict. I used to run half-marathons twice a week!

At that time I cut down my body fat drastically. However, it was time consuming and boring.

There is a way to make cardio more effective, less time consuming and more fun…

It’s called Interval Training and it’s a workout technique that you should adopt. Doing intervals means that during your workout
you have high intensity segments and lower intensity ones.

For instance, this morning I walked to the park close to where I live and I did the following workout:

1. I sprinted for about 30-35 yards between two signs in the park.

2. I either ran back at a medium pace to the starting position or walked briskly to it.

The sprinting really pushed my heart rate up and the brisk walk back allowed me to “rest” for the next sprint. I did this 10 times and by the time I finished I was wiped. And it only took me about 10 minutes.

My girlfriend told me that she watched me from our apartment window and that I looked pretty funny doing it (-:

However, my point is that I was able to get a great cardio workout in just 10-15 minutes! No need to be on a treadmill for an hour.

You can do intervals with practically any cardio workout you like doing. It’s powerful and it works.

If you want to learn more about how to do interval training to burn lots of fat, I have a great resource for you. It’s a no-cost report about interval training made by Craig Ballantyne, probably one of the top 10 experts in the world on this topic.

You can grab this report at no cost to you.

Click here to get the interval training at no cost today

Here’s what you can learn from this excellent report:

* What the latest research says about interval training exercises and how they should be done.
* How many times a week you should do these workouts.
* How intervals may help you overcome a bad diet and still lose fat.
* Examples of routines that you can begin doing today.
* Much, much more.
Click here to get the interval training at no cost today

Let me know what you think about this report and write to me to tell me if you want me to send over some more content about this topic.

Xtreme Fat Loss Diet – Bad News and Good News

Hi friend,

Today, I have some bad news… but also some good ones.

I’m sure that by now you may have heard about Joel Marion’s Xtreme Fat Loss Diet. You may even be one of the 5,206 people and more who bought their copy on the first day of its release (crazy, I know).

In case you haven’t heard or read about it, it’s a 25 day program to burn up to 25 lbs of fat. It’s done with special nutrition and fitness combination routines that “force” the body to shed more fat.

Because this program has just been released, Joel Marion is giving a special $30 off discount until this Thursday. It’s a great deal to help you transform your body in 25 days.

Xtreme Fat Loss Diet Special discount <===

In addition, Joel is giving away a special bonus worth $397 for people who get his program. The bonus is a 120 minute VIP coaching call with Joel, and two other fitness and fat loss experts, John Romaniello and Dr. Kareem Samhouri.

To hire these guys to answer your questions can cost hundreds of dollars an hour, so this bonus is super worth having.

The bad news is that the bonus will only be given to people who order Xtreme Fat Loss Diet today. You can get the discount until Thursday, but the VIP coaching call will be taken off at Midnight tonight.

To read more about this call visit:

VIP Coaching call with Joel Marion, John Romaniello and Kareem Samhouri <===

So much for the bad news…

The good news is that the bonuses I am giving to anyone who purchases Xtreme Fat Loss Diet through the special link in this email will be live until this Thursday.

The two bonuses include:

- The Emotional Eating Solution guide which I wrote myself and that shows you how to overcome any kind of overeating and emotion driven eating. This is something Joel’s program doesn’t deal with so I believe this guide will make it more complete.

- The Maintain Don’t Gain guide that will help you maintain your new fat loss for years to come. This is the big challenge really as you want your results to last.

To get these bonuses you need to take the following steps:

1. Order Joel Marion’s program through this link:

Xtreme Fat Loss Diet special bonus offer <===

2. Once you order the program you will get a receipt by email. Forward that email to me for verification. My address is John [at] FitFirmbody.com

3. I will email you your two bonuses right back.

Easy as pie.

So, the VIP coaching call that Joel Marion is offering will be coming off tonight. My special bonuses will run until Thursday.

I highly recommend this program as a way to burn off body flab and get leaner
and fitter.

To get the bonuses visit:

Xtreme Fat Loss Diet special bonus offer <===

My bonuses are worth over $40 easy and they make Joel’s program even more complete. This is why I’m offering them.

Xtreme Fat Loss Diet Free Report

If you’re looking for a way to virtually triple your fat loss, I highly recommend that you grab the Free 27 page report that Joel Marion has published on his site.

It’s called 5 Sneaky Tricks to Triple Your Fat Loss and it’s eye opening for anyone who wishes to burn fat and tone their body:

Click here to download 5 Sneaky Tricks to Triple Your Fat Loss

One of the best things about this report is that it explains the concept of “Cheat Days” something that I know a lot of your are interested in.

Being able to eat things like Pizza and Ice-cream and still shed pounds is something not everyone believes in but it can work if done right.

There’s no better expert on cheating days than Joel Marion, creator of the Cheat Your Way Thin program.

If you want to learn how to lose weight while indulging in some of the most non-dietary foods around, I recommend that you take a moment, download this free report and go through it. You should be able to finish reading it in a very short time.

Click here to download 5 Sneaky Tricks to Triple

This report actually lays the basics of Joel Marion’s new program, Xtreme Fat Loss Diet. I will post more about this program soon, but you can visit the following page to read a complete Review of Xtreme Fat Loss Diet.

Lose Weight, Get Lean, Be Fit and Healthy

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My Home Workout For Today

My Workout Today

Cardio Workouts To Lose Fat – 1 Trick You Need To Know

Xtreme Fat Loss Diet – Bad News and Good News

Xtreme Fat Loss Diet Free Report

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