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Aug 18 2010

HDT: Hyper-Density Training (More Results in Less Time!)

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. Jon is the author of the Seven Minute Muscle Workout]

All this past week I’ve been telling you about this:

7 and 14-Minute Workouts here <---new.page

This is all about how shorter workouts (7-14 minutes) are better for fatloss AND muscle gain than longer workouts.

Naturally this freaks a lot of people out.

When they see me they assume I train for hours a day.

Wrong. I work out about 3 hours a week total in the gym when I’m not preparing for a photoshoot. When I am I increase the cardio… that’s it.

However, I spend HALF the year training about 1.5 hours a week in the gym using my 7 Minute Muscle workouts.

I like training longer, so I mix it up… but the results I get from 7 Minute Muscle are equal OR better than longer workouts so this next year I plan to train using ‘nothing’ but 7MM.

More here:

7 and 14-Minute Workouts here <---new.page

I’ve been getting swamped with questions about one thing in particular:

WHY are shorter workouts better for fatloss?

The secret behind this is a trademarked term (by me… : )

HDT
“Hyper-Density Training”

HDT is the most unique form of density training there is.

Density training is basically more work in less time.

This creates the demand for more energy.

More energy spent = greater fatloss.

More energy demanded = more lean muscle.

All of this in 7-14 minutes per day.

3-5 days per week.

I made a new website about HDT to explain it.

Go here now…

this comes down in a few days:

7 and 14-Minute Workouts here <—about HDT

P.S. HDT works for everyone, even those who workout in their home without weights.

Just by going to the new page you’ll learn how to use the principles behind HDT (freee) to help you with your workouts…

… and you can also get the “last-call” for my System that covers HDT and brevity training in detail…

… for a massive discount…

… here:

7 and 14-Minute Workouts here <—about HDT

Written by Rob · Categorized: Weight Loss · Tagged: Bodybuilding, bodyshaping, Density Training, Fat Loss, HDT, Muuiscle Gain

Jul 15 2010

My “Dirty” Physique Shots

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. Jon is the author of the Seven Minute Muscle Workout]

Hey… HEY! Keep your mind out of the gutter!

By “dirty” I mean down and dirty… as in taken with my crappy iPhone camera by my friend and guru trainer Roland… while looking into a mirror… with no lighting, tan…

Well, you get the point.

Here’s an example… this was me listening to Nine Inch Nail’s song Vessel so I wasn’t exactly all-smiles… but I like listening to aggressive music when I train. My training partner/trainer Roland took this shot while I was staring in the mirror contemplating the next Smith Machine Press set with only 40 seconds of rest and using 225 pounds… yikers… my aching delts!

Dirty Pic: Jon's chest, delts, arms... safe for work... : )

Keep reading… I’ll explain.

First, notice the definition in the arms, delts, and chest… (kidding… : )

But I really am in the best shape of my career, or rather heading that way, carrying almost 30 pounds more muscle than my pictures from Fit Over 40 (taken right before my 40th birthday).

So…

What Gives?
A 7-Day Deal, That’s What!

Before I get to the REAL deal, I want you to get this:

I started my peak-cycle training only 3 weeks ago!

I’ve dropped almost 10 pounds of pure fat and added 2.7 pounds of lean mass during that time.

This, without drugs, at the age of almost 47.

I plan to have a ‘real’ photo shoot on my birthday, October 14th. So I’m WAY ahead of the curve.

Here’s a few more shots to let you see my progress…

Dirty Pic: Jon's calves and triceps plus side-chest... safe for work... : )

Dirty Pic: Jon's legs... safe for work... : )

Crapy, crappy iPhone pics… I know… but hey, give me a tan and a studio and I’d look better, not worse… so why not show you what I see in the mirror? It’s more fun that way. And more honest, although I do enjoy real photo shoots.

Now For The Really Good Part…

After these shots I enjoyed a huge slice of Key Lime Pie (my favorite) and some cheesy bread later in the day.

You see, I practice what I preach in regards to My Every Other Day Diet System of Eating … and that’s not all:

I trained my abs and calves today. Abs: 3 Minutes (using 3 Minute Abs, which comes with 7 Minute Muscle (it’s a whopping 1 page long… but worth the price of the book.)

Calves: 7 minutes (using the 7MM protocol.)

Are you getting the picture folks? This combo of diet and training WORKS.

Just For Bodybuilders?

Hardly. In fact I wrote both books for the masses. I just included advanced sections in each for athletes and bodybuilders like me.

Let’s be blunt: If you want “any” amount of muscle added to your frame (and you should… muscle burns calories around the clock and creates those nice curves you want) then you need to train with resistance. The only difference between the way I train and the way most people (non-bodybuilders) train is the level of intensity and (in my case) I train a bit longer than my 14-minute protocol during a peak. But as you can see, I’m already IN near-peak condition before my longer bouts begin in the gym. Body fat: 6.2% (measured with calipers.) Weight: 214 pounds.

Again, not bad for a (nearly) 47-year-old natural athlete!

But this isn’t about me… well, it kinda is as these shots were so “dirty” I really dig ‘em… I like the raw look better than the studio shots most of the time… : ) No way…

This Is About YOU!

I’ve combined both The Every Other Day Diet and 7 Minute Muscle (also called “7 Minute Body”) for a price that’s less than the original “7 Minute Muscle” … that’s hard to beat, and it won’t last but another week.

That’s right: EODD will no longer feature a discounted version of “7 Minute Muscle” starting NEXT WEEK. Sorry… all good things…

Also… and The Radical Fat Loss Blueprint, which currently comes with EODD for FREE, will be taken off the freebie shelf for good.

So, if you want:

1. The Every Other Day Diet (the EODD Plan I use is included, called “The Extreme Plan”)

2. 7 Minute Body (the workouts I use 50% of the time; the other 50% I like to train longer than 7-14 minutes because I’m a gym rat… but you DON’T HAVE TO… really. : )

3. AND The Radical Fat Loss Blueprint FREE (this is how I dropped so much fat so quickly… and you can shed up to 21 pounds in 21 days if you really work at it and you follow the supplement cycle)

Then go here and watch my video presentation on EODD:

My Every Other Day Diet System of Eating

After you purchase EODD you’ll be taken to a page to get 7 Minute Body at a massive discount… and you will ALSO get The Radical Fat Loss Blueprint FREE.

This ends next week… hop to it.

Your comments are welcome below… I’ll try to answer questions pertaining to training, EODD, 7MM, etc… but bear in mind I’m speaking at a fitness gathering this weekend so I’ll be hit and miss on my laptop.

Now there’s a better way to train (faster) and diet (with your favorite foods used as TOOLS to force more fat-burning)… it’s up to you to take it.

My Every Other Day Diet System of Eating

Written by Rob · Categorized: Weight Loss · Tagged: 7 Minute Body, 7 Minute Muscle, Bodybuilding, Every Other Day Diet, Fit Over 40, Radical Fat Loss Blueprint

May 21 2010

Working Out Only 1 Day Out Of 3?

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. Jon is the author of the Seven Minute Muscle Workout]

Can you workout only one day out of three and make gains?

I certainly can… and I bet you can too.

Today I begin my audio series where I address your questions and comments. Today’s question comes from Mike K. in NYC who asks…

“Hi Jon…First, I LOVE your Every Other Day Diet and 7 Minute Muscle books! But I was wondering if you could help me with a problem. I’m having a hard time finding the time to make it to the gym using 7 Minute Muscle. Obviously I’m not referring to the 7 minutes (ha!) but the 5-day-per-week Monday-Friday schedule you recommend for beginners. Is there any alternatives? Thanks!”M

Below you’ll find my response and a workout plan you can put to use today to make faster gains with less overall time in the gym. Just click the “play” button to listen in.

Enjoy!

Related Materials:

7 Minute Muscle     Every Other Day Diet

Written by Rob · Categorized: Weight Loss · Tagged: 7 Minute Muscle, Bodybuilding, brevity, Every Other Day Diet, incline bench press, Workouts

Jan 22 2008

The Ultimate Perfect Pushup Review

I posted my perfect pushup review a few months back and it got a lot of attention, er…. , slammed by a bunch of guys on a martial arts forum. It caught me a bit off guard as they trashed the product and the review. Then as I watched their discussions, I found that other members agreed with me and had gotten results themselves and from spouses who used the perfect pushup and were able to reduce wrist and palm pain by their design.

Other comments on the post found that my perfect pushup review was spot on and I’ve yet to have any negative comments here on the blog.

perfect pushup review

The Ultimate Perfect Pushup Review

Then, just recently, I was contacted by Taylor, a young aspiring bodybuilder from the United States who has done what I’m calling the Ultimate Perfect Pushup Review. He’s been using the perfect pushup 21 day program that comes with the product and been getting some great results.

Taylor has posted his video results and his charts indicating his gains over the 21 days. Now he’s on to part 2 of his program and adding a bulking phase to gain some lean mass. It’s more than a review, it’s a real guy, doing the real work and posting his results.

Good luck Taylor, I fully support you.

The Navy Seals Perfect Pushup product is relatively inexpensive at $40 (the travel version is a bit more) and a great addition to your home gym. The device allows you to rotate through a range of motion different from regular pushups and thus hitting the pecs in a different way. I recommended them in my perfect pushup review and I recommend them now.

Written by Rob · Categorized: Exercise · Tagged: Body Weight Exercises, Bodybuilding, perfect pushups, Push Ups, Pushups, Review

Oct 16 2007

Navy Seals Perfect Pushup Review

Pushups have long been a staple of any body weight workout routine and the true measure of a man. Any physical fitness test done at schools or in bars by college students revolves around the amount done in a given time or overall amount done to failure. The pushup is also the staple of the Navy Seals and before even arriving at the Basic Underwater Demolition / Seal training, the candidate must pass a physical exam including pushups. What the seals learned from years of trial and error, was that basic bodybuilding routines and programs created worn out shoulders and other body parts. After extensive testing to determine why their seals were being injured, the end result was the Perfect Pushup.

perfect pushup review

The Perfect Pushup

The military realized that 73% of Navy Seals were on disability after 20 years of service (cite) so they spent an entire year researching why and found that it was the traditional weight training exercises that did the damage. They switched to functional training and the Perfect Pushup was invented.

perfect pushupThe Perfect Pushup is designed to rotate with your body as you put it through the pushup movement. The natural tendency of your shoulders and chest is to rotate, so the perfect pushup rotates with you as you do the movement. The result is less injuries and a better built body.

Benefits

  • Unique rotating handles allow your arms to rotate naturally during pushups
  • Engages more muscles, while reducing joint strain
  • Exercises based on U.S. Navy SEAL Two Min Drills

Its very simplistic in design, but rugged in construction, and the price is right at less than $40 – so there’s no reason not to invest in this fantastic fitness gadget. The Perfect Pushup is available from amazon. Includes a full color instructional poster that shows perfect form along with a customizable 21 day workout planner based in SEAL 2 minute drills that works for any fitness level – from beginner through Olympic athlete. A travel version will soon be available as well which folds flat to fit in your suitcase.

Written by Rob · Categorized: Weight Loss · Tagged: Body Weight Exercises, Bodybuilding, Fitness Gadget, Pushups, Review, Training, workout

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