Today, I did a home workout that lasted for less than 15 minutes. I [...]]]> 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

This involves doing short and intensive strength workouts, no more than 30 minutes long each. However, I also walk 30 minutes to the [...]]]> 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.

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 [...]]]> 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.

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 [...]]]> 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.

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 [...]]]> 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.

It rose to fame partly due to its clever name and partly due to reports that celebrities such as Kelly Klarkson and Mandy Moore have used them to shed off some unwanted pounds.

This is certainly one of the easiest [...]]]> The Hollywood Cookie Diet is a popular meal replacment weight loss brand of products.

It rose to fame partly due to its clever name and partly due to reports that celebrities such as Kelly Klarkson and Mandy Moore have used them to shed off some unwanted pounds.

This is certainly one of the easiest diets to do as all you need to do is eat the special cookies and you’re supposed to lose weight.

Each day you can have 4 of these cookies that are supposed to replace your breakfast and lunch. Dinner is a regular meal but it should be healthy and lean.

The recommended way to eat your 4 cookies is to have one for breakfast, one as a mid-day snack, one as lunch, and one as an afternoon snack.

The Hollywood Cookie Diet is supposed to work simply because it creates a calorie deficit. This is a low calorie diet, that’s for sure.

Each cookie contains 150 calories which makes your entire daily calorie consumption 600 calories (excluding dinner). As long as you don’t overeat on purpose during dinner, you should achieve a calorie deficit.

The only question is does the Hollywood Cookie Diet really work?

There’s no question that a calorie deficit can lead to weight loss. However, since you’re not making any real lifestyle changes this diet may not be such a good long term solution.

In addition, there is the risk that the massive reduction in calories may lead to metabolic slowdown which may make it harder for you to maintain your weight in the future.

You should also note that such a low calorie consumption may make it hard for you to be active. Working out may simply require too much energy, so you may lose muscle tissue as part of your weight loss.

Now, there are good things about these Hollywood cookies: they contain lots of fiber and protein, they contain more than 13 vitamins and minerals. They can help to curb your appetite somewhat. You can find these in various flavors such as Chocolate Chip, Lemon and Oatmeal Raisin.

However, you should note that these cookies  contain wheat, soy, milk, and eggs and may have traces of peanuts in them, so they may not be suitable for people with certain food allergies.

There are positive Hollywood Cookie Diet reviews and testimonials from people who’ve used these diets, though there are also negative ones.

Pros and Cons of the Hollywood Cookie Diet

Pros:

• Contains minerals and vitamins.
• Rich in fiber and protein.
• Simple to follow.
• You can get it online and in many stores around the US

Cons:

• May prove to be too low in calories.
• Does not help you to create a new and healthy lifestyle.
• The cookies are expensive.
• May not be right for people with food allergies.
• Many view these as a short term solution at best.

In Conclusion

The Hollywood Cookie Diet may help you to get a short term weight loss but it’s doubtful that this will be easy to maintain in the long run.

You should also consult your doctor before beginning to take these due to the low calorie intake and various ingredients.

I recommend to use these only if you have some upcoming deadline by which you simply have to shed weight. If not, then use a more complete diet and fitness plan such as the FBF Diet Plan, for instance, or the Turbulence Training program

Today I want to share with you a nice and short article by Craig Ballantyne, fitness expert and creator of the TT for Abs program

Enjoy…

If you’ve been struggling to get flat, sexy abs and burn belly fat with traditional workouts, then you are going to love these 5 weird abdominal [...]]]> Hi,

Today I want to share with you a nice and short article by Craig Ballantyne, fitness expert and creator of the TT for Abs program

Enjoy…

5 weird flat abs fitness tips

If you’ve been struggling to get flat, sexy abs and burn belly fat with traditional workouts, then you are going to love these 5 weird abdominal exercise and diet tips.

Over the last 13 years as a trainer and athlete, I’ve been studying every expert and research study I can find about the best way to get flat abs.

Today, you’ll discover 5 weird tips you might not know when it comes
to getting a flat stomach and firm abs.
#1 – The best interval training work-to-rest ratio for losing belly fat might be 1-to-1.5.

In an Australian study, researchers found that doing intervals for 8 seconds followed by 12 seconds of rest resulted in significantly more belly fat burning than long slow cardio.

Now I know that 8 seconds on and 12 seconds off sounds a little annoying (just try doing that on a machine), but the good news is that these researchers found that going for 24 seconds followed by a 36 second rest works just as well for boosting fat burning hormones.

#2 – Dr. Chris Mohr’s #1 weird diet tip is…

I just finished up a fat loss nutrition interview with Dr. Mohr and he told me that his simple, yet slightly weird #1 diet tip for fat loss is…

“Get almost all of your carbohydrates from fruits and vegetables.”

I really liked that tip because I’ve been telling people this for years, and it’s part of the Fat Loss Foundation you’ll discover in my Simple Nutrition manual & DVD.

#3 – You need to be able to do a Plank exercise for 2 minutes.

Dr. Stuart McGill, the world’s leading expert on low back health, says in his book that a person with fit abs should be able to do a plank exercise for 2 minutes straight.

If you can’t do the plank for 2 minutes, then you need to lose belly fat and you need to get an abdominal workout DVD program that works
your abs properly.

Here are the best abdominal exercises DVDs you can get:

=> TT for Abs program

#4 – New research shows that supersets training burns more calories than traditional straight set resistance training.

And that’s exactly what you’ll get in every short, burst exercise workout.

The short, burst superset programs save you time (getting you done in half the time of a traditional resistance workout) while helping you burn more fat.

#5 – To see your abs, a man will need to be close to 10% fat and a woman will need to be at about 16% fat.

Of course, the more muscle you have, the easier it will be too see your abs, so you’ll still be able to see a 4-pack on muscular guys when they have 12-13% fat.

But the bottom line is that you need to use the Simple Nutrition plan combined with the short, burst exercise workouts to burn belly fat to see your sexy abs.

BONUS Tip – A great way to work your abs harder than normal planks is the Stability Ball Plank.

Research reported in Men’s Health magazine reported this exercise to be 30% harder on your abs than a regular plank.

And last Friday I used an interesting technique with this exercise that caused my abs to be sore for days. But that’s another story for another weird abdominal exercise article – coming soon!

Remember, for the best flat abdominal exercises and belly fat burning circuits, you need the TT for Abs Home Exercise DVDs & Simple Nutrition plan from this website:

==>>  TT for Abs program

= End of Article =

I hope you enjoyed the article and that you see just how much Craig Ballantyne knows about what it takes to burn fat fast.

Craig is holding a special limited time sale on his TT for Abs program which includes workout DVDs and more resources.

The sale ends tomorrow.

Knowing how great Craig’s material is, I decided to award those of you who decide to wage war on their belly fat by offering my own 3 bonuses for those who decide to order the TT for Abs program today.

The bonuses include:

- the How to Boost Your Metabolism guide, a special manual with easy to do tricks and tips to turn your body into a fat burning machine.

- The Maintain Don’t Gain Guide, that will help you maintain the new body you get with the TT for Abs program. No more yo-yo dieting for you.

- The Losing Weight without Starving guide that will show you how it’s possible to shed weight without depriving yourself silly in the process.

To get all these bonuses you need to take these steps:

1. Order Craig Ballantyne’s program from this link: TT for Abs program

2. You will get a receipt to your email. Just email that receipt to me to
john [ a t] burnmybellyfat.com  for verification.

3. I will email the 3 bonuses for you straight away.

I wouldn’t be offering these great bonuses at no cost to you if I didn’t
firmly believe in Craig Ballantyne’s awesome TT for Abs program
It’s one of the best ways to get flat abs.

Take the first step to flat abs today. My bonuses will help.

What many people don’t [...]]]> You may know that I’m a big fan of Mike Geary and his TruthAboutAbs program. I believe it’s an excellent program to get flat abs and tone your entire body. I love Mike’s writing and his in depth knowledge of fitness and nutrition issues as well as his no nonsense writing style.

What many people don’t know is that Mike can be terribly camera shy which is why I’m glad that he and Dr. Kareem Samhouri have decided to cooperate and produce a video version of the program in which Kareem Samhouri, Doctor of Physical Therapy and a personal friend of Mike’s, is acting as model.

In short but detailed video clips, Dr. Kareem shows you how each of the exercises in Truth About Abs should be performed to maintain correct posture, form, and achieve the very best results you can hope for.

This is a great addition to what is already an awesome program in its own right.

To make a good thing even better, Mike Geary has decided to offer the entire Truth About Abs video package at 70% the regular price today and tomorrow, the 12th-13th of March. This includes the original program as well.

I believe that this is an excellent way to finally learn how to get rid of the stubborn belly fat and get the flat abs you’ve always wanted. I don’t think you’d be able to find a better program than Mike Geary’s and these videos will just make it better and more effective.

Click here to get the Truth About Abs Videos at 70% Off

You can use this to burn fat at home with little or no equipment, and join in the spirit of the inspirational Olympic Games [...]]]> The Winter Olympics are the hottest event in the world right now, and fitness expert Craig Ballantyne has  created a special workout for you so that you can join in the excitement.

You can use this to burn fat at home with little or no equipment, and join in the spirit of the inspirational Olympic Games at the same time. Enjoy!

Over to Craig for the workout…

We’ll start with the Moguls Warmup.

I chose the moguls for warm-up, because that’s where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.

1. Jumping Jacks – 20 reps
2. Duck Unders – 6 reps per side
(You’ll step to the side squat down and duck under as you move)
3. Stickups – 10 reps
4. Seal Jumps – 20 reps
(These are like jumping jacks, but cross your arms in front of you)
5. Pushups -10 reps
(Let’s pretend you wiped out so you have to do pushups to get back up)

Next, we move into the first event…

The Ski Jump
Do a 10 second hold in the bottom of squat and then do a vertical jump Repeat 3 times, then move to…

The Downhill Ski Race
1 Long Jump
10 Bodyweight Squats
1 Long Jump
6 Walking Diagonal Lunges per side
1 Long Jump
20-30 second squat hold in bottom position
Repeat 3 times.

Next up, we move to Speed Skating Strength Training

1. Skater Jumps or Lateral Lunges – 8 reps per side
(Beginners must do the lateral lunges)
2. Spiderman Pushups or Elevated Pushups – 8 reps per side
(Let’s pretend we’ve had another wipe-out…so we need to do
some pushups to practice getting up)
3. 1-leg Squats or Reverse Lunges – 12 reps per side
(Beginners must do the reverse lunges)

Take a water break here, and then move to more strength training, this time courtesy of a weird sport…Curling.

The Curling Strength Circuit
1. Lunges – 15 reps per side (you can use weights if you want)
2. Spiderman Climbs – 10 reps per side
3. Close-grip Pushups – 20 reps
4. Biceps Curls – 10 reps per side
(Why curls? Because curlers love to drink beer, so you can do
dumbbell curls to practice for post-game beverages)

Take another water break.

Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)

1. Split squat – 8 reps per side
(to build strong skating muscles)
2. 1-Arm Standing Shoulder Press – 8 reps per side
(to practice raising your stick in the air after you score a goal)
3. DB Row – 8 reps per side
(to strengthen your upper body & grip for hockey fights)

Figure Skating Bodyweight Strength Circuit

Now we combine bodyweight exercises for strength and finesse…

1. Reaching Lunge – 10 reps per side
2. 1-Leg RDL – 8 reps per side
3. Pushup or Dip or Overhead Press – 8 reps

Take another water break.

Sliding Sports Circuit (bobsled & luge)

1. Bobsled Push – 20 seconds
(For this, you’ll need a “prowler sled” or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race…or you could just do a 20 second sprint)

2. Stability Ball Plank or Plank – 45 seconds
(to simulate holding your body in the luge position)

3. Side Planks – 25 seconds per side

Next up, the plain ol’ weird Biathlon (a combination of cross-country
skiing and shooting). We’ll modify it so that we do:

1. Shuttle Sprints – 15 seconds
2. Plank – 60 seconds
(to simulate the shooting position)

And if possible, add in some type of skill component to simulate the shooting…maybe shoot some basketball free throws…or shoot a Supersoaker at a target on the wall…no wait, bad idea.

But I’m sure you can come up with something. (Safety first!)

And that’s it.

Finish with a water break, cool down, awarding of some gold medals, and closing ceremonies.

Hope you enjoyed that fun workout!

To find out more about these unique workouts and exercises, visit: Turbulence Training Workout

Q: I’m here with Scott Sonnon, creator of the Tacfit Commando program. Thanks for being here, Scott and taking the time to answer a few questions. I’m sure we’re all interested in knowing what your training experience and credentials are, so why don’t you tell us a little about yourself and your [...]]]>

us soldiers fighting

Q: I’m here with Scott Sonnon, creator of the Tacfit Commando program. Thanks for being here, Scott and taking the time to answer a few questions. I’m sure we’re all interested in knowing what your training experience and credentials are, so why don’t you tell us a little about yourself and your major areas of expertise?

A: Like my motto, I was born to fail but made to succeed. Swimming upstream from the shallow end of the gene pool, I had to exploit every training and technological advantage due to my physical challenges (like osteochondrosis, obesity, etc.) and learning disabilities (several forms of severe dyslexia).

I could not only not perform conventional skills like average kids due to motor skill acquisition problems, but traditional exercise shredded my connective tissue and left me in a corset of agony, requiring my mother to spend long nights forcing liniment into my joints to be able to sleep.

We had no money, so the hi-tech options were out; so I had to seek out alternative movement educational methods such Total Physical Response, Chisanbop and others. But the realization that there were alternatives was the true discovery.

This led me down a long path of martial art study, which I devoured voraciously. I discovered I learned more quickly than my peers, or perhaps I just invested many more hours a day than them. But my genetic challenges became my allies, as I had no ego involved in merely getting bigger; I had to become better as well.

My diligence paid off in huge dividends, as I earned my spot on the US National Team for the Russian national sport of Sambo submission fighting in only 2 years, competing at World Games, winning grand national and international championships, and the attention of my former Soviet counter-parts.

After years of petitioning, I was accepted to become the first foreigner to formally intern behind the “iron curtain” in the “think-tank” of special forces and national trainers at the RETAL Center (Russian Scientific Consultant Practical Training Center) – officially sanctioned by the Ministry of Sport and the Olympic Committee as the exclusive representative of martial art in xUSSR.

It was in those 6 years back and forth and across the former Soviet Union that I was exposed to their training technologies which gave me the practical edge in fighting efficacy, and allowed me to come out of retirement in 2005 and win an international kickboxing championship (in Chinese Sanshou).

I now share these peak performance training methods with people around the world – from the real-life action-heroes putting it on the line daily, to those on the homefront looking to transform the world by transforming themselves.

tacfit commando package

Q: What would you say are the main principles of Tacfit Commando workouts?

A: Efficiency – Portability – Adaptability – Waving Intensity – Rapid Recovery.

Q: Which units, armies, and agencies did you get to train during your career?

A: To put it into perspective, my martial art coach is a Russian General. There, martial art is a military art. Physical culture is a political platform. Their special forces were also their national champion athletes, so billions of rubles were invested. Personnel from so many that it’s hard to remember some days… but the ones people like to hear about the most are often Belorussian Spetsnaz Alpha, Russian Spetsnaz Condor, OMON, GRU, Latvian special tactics police, Ukranian special police, Lithuanian frontier guards and special police, Estonian Spetsnaz, Russian and Ukranian Cossack militia and more recently Israeli Lotar counter-terrorism and Sayeret Matkal special forces, as well as secret service, Italian counter-terrorism and bodyguards to the Prime Minister’s family, as well as US personnel such as the Dept of Homeland Security, Customs and Border Protection, Office of Air and Marine…

Q: Watching the Tacfit Workouts you released on the web, I saw that some of the exercises are not the sort people do in gyms. How easy is the transition from regular workouts to the ones in your program?

A: Instant. The body craves complexity. It wants to be masterful. We’re neurological predators and it thrives upon challenge and dies without it, since aging and atrophy are a process of losing complexity.

Q: Why does recovery take up a dedicated part of your program?

A: Recovery is King – Exercise is Queen. Most people (most professionals) get that backwards, if they get it at all. Think of it this way: you don’t grow muscle exercising – you grow after exercise while you recover. If you don’t recover properly (if at all) you cannibalize all of your gains, and begin to regress and shrink.

Due to my genetic challenges, and the fact that fitness is a necessity for my job of fighting – and a demand for those I train for whom fitness could mean the difference between getting home to their families safely or not – I discovered technologies to maximize the speed of recovery and the percentage of growth / progress you earn from the exercise you do.

Most of the professional athletes I’ve trained were under-recovered, and as a result sub-prime conditioning. They didn’t even know their ultimate potential – and they were professionals. Most average gym goers have no idea how much intensity they can recruit, because they wander through the purgatory of endless plateaus besieged with a constant assault of aches, pains, injuries and illnesses… which are exercise induced.

Imagine what would happen if that were not the case. Imagine how much benefit you could reap from even one perfect repetition. Imagine if you could perform at your true peak performance several times a week! That’s what recovery methods can do for you.

Q: What would you say the benefits of Tacfit are over other, more traditional fitness plans?

A: TACFIT Commando -

• has no monthly memberships,
• it can fit in your pocket on your phone or a piece of paper and be taken anywhere,
• it can be performed at any moment – in an office, yard,  park, beach, desert, tundra, jungle, hotel or living room,
• it doesn’t require any equipment but gravity and your own bodyweight,
• it requires only 20-30 minutes
• it doesn’t just grow functional muscle and blowtorch the fat, it makes you a better neurological master… it is the martial art of exercise.
• it makes you mentally tougher and emotionally stronger
• And it scares off the neighbors.

Q: Who would you say is this program for, who’s right for it, and who shouldn’t use it?

It’s not for people who merely want show muscle and not GO muscle. So if you’re a bodybuilder who prefers the suffocation of everlasting swole, or if you’re an athlete who believes that only by feeling like a trainwreck have you trained enough, TACFIT Commando isn’t for you.

Don’t attempt TACFIT Commando if you don’t want to confront the reality of your weaknesses. If you prefer to wallow in the comforts of your strengths and keep that dirty basement light off, then stay far, far away. You cannot perform TACFIT Commando without dying a little bit every day.

To succeed in training, you must die a little bit everyday. The ego cannot pass thru the firewall of transformation. Every time you encounter its willingness to quit, and choose to continue forward one more step with good form, the ego dies. Each day we are reborn a purer version by liberating ourselves from the oppression of its weaknesses.

TACFIT Commando is for those brave enough to face the elephant, and move forward.

Q: Can you give us 3 tips to do better with your program?

A: 1.  Exhale with the effort phase of the movement. The goal is to connect the core to the Earth through the power of your appendages. Some people have panty-wasted abs and have trouble fighting sleep, much less bad guys. Core Activation means “crushing the can” – not merely resisting extension with the rectus, but pulling down the ribs with the obliques, tightening up the corset with the TvA, pushing the diaphragm down while pulling up the pelvic wall to supercharge the “inner unit” of the core – the intrinsic muscles such as the mutlifidus to stabilize the spine for absorbing impact and expressing power.

2.  Practice being elastic like a rubber band, rather than solid as a plank. Use your knees and hips, elbows and shoulders to absorb and load the arrow of your trunk’s bow so that you can absorb and retranslate that power back into the Earth, or into the unwanton advance of a would-be aggressor. The body isn’t robotic, but made of endless spirals of spring-steel fibers (the myofascial matrix). Coil your body into movements and explode rather than merely pushing or pulling.

3.  That said, the tighter – the lighter. To perform more “quality quantity” you must make accessory muscles as tight as possible, such as in something as simple as the basic pushup. Training military, firefighters and LEO to obliterate their PT exams in pushups is often merely about technique: quads fixed tight, tailbone slightly tucked glutes strong, knees locked kicking heels backward pulling toes to shins, abs pulled strong crushing the can, elbows driving back to hips and pinched to ribs to pack the shoulders down, chin down crown driving away from the heels, pushing the Earth away driving the elbow hollow directly opposite the feet with an exhale. The tighter – the lighter. Not only does this technique supercharge the volume, but it means greater exercise value in every repetition – for with greater understanding of the intrinsic technique comes greater neuromuscular adaptation: in other words, better technique = more growth. Quality quantity.

Q: Even though I train regularly at the gym, I still found the exercises super-challenging. Is this a New type of fitness, one which most people are hardly aware of? How is it different from regular gym exercises?

No, it’s not new. Thousands of years old. The way we have been taught to train at a gym is the new kid on the block. Conventional gym training evolved out of the Victorian era at the turn of the 20th Century Britain. Whole bodily movement was considered “grotesque and vulgar” – so hips, legs and core were fixed rigidly in place as you can see from conventional calisthenics.

Then bodybuilding erupted out creating selectorized machines which could keep the body suspended while isolating one muscle group for growth. Taking it to its logical (far) extreme, we discovered quickly that the power of the human athlete is far greater than the sum of its parts, and the “functional training” renaissance began several decades ago.

But then we became a bit silly in our circus of performance tricks, standing on stability balls while pressing kettlebells and playing the didgeridoo. Reality was required. Sobering reality. What were we “fit for”? That’s the ultimate question that we finally came around asking. Fit-ness demands answering – “fit for what?”

Martial artists for thousands of years had an answer to that question. They believe(d) that the physical readiness to respond to the most challenging predator in the history of the world – Man – was what they were becoming “fit for.”

And in our world of over-populated crises, we have now required the answer of tactical fitness again… TACFIT is defined as having the goal of “being able to acquire, refine and resolve any physical challenge with ease and imagination.” It doesn’t mean just hand to hand fighting, though for the real-life action-guys, that’s a definite issue. TACFIT prepares you for mentally, emotionally as well as physically navigating successfully through any physical crisis… to transcend being a neurological predator and become the master of one’s own physical excellence.

Q: What kind of support do you give people who get Tacfit Commando?

A: “I am not your friend. I am your brother.” This is the credo of our TACFIT Team Leaders around the world. 24/7/365 somewhere in the world, one of us is online, manning the frontier towers of our website and the gates of our forum to help escort you safely through the wilderness of tactical fitness.

Q: I want to thank you for this interview, Scott, and for taking the time to answer all these questions.

For more on Scott Sonnon’s military fitness program, visit TacfitCommando.com