The Tough Mudder Fitness Challenge

Hey Burst Bouters. I am very sorry that I didn't post up today's workout, but I just got back in town.  Yesterday, Sunday, April 10^th, I participated in the Pennsylvania Tough Mudder and I am forever changed by it. Please be patient until Wednesday and I'll get you right back on the fat loss track! Until then... 

Are you tough enough…Tough enough to take on the Tough Mudder? Tough Mudder is the mother of military style fitness challenges. It was created by the British Special Forces and Burst Bouters, it is absolutely no joke!

 I have been training for over 20 years now and I never realized just how strong my body was and even more, how strong the average person is – Over 7,000 participants and I didn’t see one person giving up!  The human body, mind and spirit are extraordinarily strong and durably resilient.

I competed with 4 of my good friends and together we took on and completed this amazing event and because of our combined efforts and team work, we are now each stronger individually and we’re even better friends. If one fitness challenge can do that, who wouldn’t want to participate!

While you’re reading this, do yourself a favor and watch this video clip and then continue reading and you’ll see what I’m talking about.

Well, if you’re still reading, maybe you’re brave enough to consider taking on this toughest physical challenge of your life and if you have, I’ve got a plan that will undoubtedly help you conquer this bad boy! In fact, I will help you conquer Tough Mudder and it honestly doesn’t matter if you’ve never done anything like it before and it won’t matter what kind of shape you’re currently in, trust me!

Are You Motivated Yet?
Are you aware that the biggest problem in the fitness industry is retention; people often get frustrated and just stop going to the gym and quit their fitness regimen. This is great for business, as the typical New Year’s resolutions cyclically have people buying into another fitness pipe dream.  

Here’s the billion dollar question – How do you get people to stick to their fitness routine? Well, I know how to do this and there’s no rocket science involved.

Were you ever involved in a school sport? If you were, it was likely during High School. If you were part of a team sport, you were expected to train in order to improve in that particular sport and your coach and teammates would hold you accountable to that, as had to perform during the game, right? If you didn’t train, you couldn’t perform well and if you didn’t perform well, you let allot more than just yourself down…You let your whole team down!

This team dynamic is a powerful tool for keeping you tied to your fitness goals. If you’re simply training to look better, it’s a nice goal to have, but it’s not enough to inspire you. It’s not enough to keep you going and it’s not enough to stop you from quitting.

Quite honestly, this is why people don’t stick to exercise programs. There’s simply not enough of a buy in…People tend to put off today what they can do or rather what they intend on doing tomorrow or in two years from now.

When you change the dynamic from training for body composition changes (body fat-to-lean muscle ratio) to training for performance in something like a sport or in this matter, a fitness challenge, it totally changes the way you train and it powerfully motivates you to stick to the game plan and reach that finish line.

What’s amazing about this training strategy is that the body composition changes aka good looks tag along for the ride! By training to perform better, you can’t help but look great …Why? Because you’re training properly and your nutrition is in order. When these pieces are in place which I refer to as your master plan, the design & development of your masterpiece, a body comprised of elite physical performance and great looks, is inevitable!

Okay, so back to Tough Mudder…I don’t care if you already think you’re in shape or if you’ve run a half marathon or even had a tryst with a local triathlon, the Tough Mudder is much more than that – It’s a rugged culmination of running, jumping, sprinting, swimming, freezing (that’s right, I said it!), and dealing with a variety of elements that could very easily blow your mind and your wad if you’re not prepared!

So, I challenge you – Whether you’re a 20 year old super star or a 60 year old newbie or vice versa, step up and out of your comfort zone and take on this toughest physical and mental challenge of your life…You too will be forever changed!

If you are interested in Tough Mudder training, you can either leave me a comment or contact me at james@jamesvillepigue.com   

Keep Going!

Your Tough Mudder Coach,

James Villepigue

The only thing you may know about the Army’s elite Special Operations Unit known as Delta Force, probably came from a Chuck Norris movie.

Well, Delta Force is very real and is considered one of, if not the most fierce branch of Special Operations units amongst all of the US armed forces.

It used to be that only Green Berets and Rangers could apply for Delta Force, but that has recently changed.

Now, any soldier within the US Military can apply, BUT still only a VERY select few are ever actually invited in.

This is why it’s vital that the soldiers who wish to attend score the absolute highest in their Physical Training (PT) tests.

So, how can you achieve this elite Delta Force conditioning?

Simple -- I've created a Delta Force Workout that'll sufficiently bring you to where you need to be physically, to get into Delta Force shape...

But if you’re truly interested in joining Delta Force, call your local Army recruiter, as you’ll need to serve a good bit of time in the military and must be a ranking officer, before ever having the chance to even apply for Delta Force.

Delta Force soldiers are typically brought into military situations, where rapid response to adverse military operations is needed.

These soldiers are not even considered a part of the Special Forces, as they are kept under the radar which helps keep them fierce combatants.

The first thing you’ll want to do is ACE the Army’s Physical Fitness Test.  Believe it or not, this will be the basics as far as what you’ll need in order to continue on with the Delta Force Workout.

The Army requires that you perform a certain range of pushups and sit-ups – the higher you are in that range, the closer you’ll be to Delta Force Conditioning.

Some have even stated that you should be able to ACE the Army Physical Fitness Test twice in a row, to even have a chance of reaching Delta Force conditioning standards.

One of the biggest pieces to Delta Force training, are long distance ruck marches.  You must practice this training by suiting up in full uniform and tacking a 35 pound (or heavier) rucksack on your body.  You’ll be tested by partaking in an 18-mile nighttime ruck-march, which is timed.

You’re also required to tack on a 45 lb rucksack and trek 40 miles over rough and mountainous terrain, which is also a timed protocol.

As you can tell, becoming part of the Delta Force unit is no joke -- you've gotta be one tough son of a gun, who's second to none when it comes to physical fitness and mental toughness.

Whether you aspire to be part of this elite Special Ops division or are simply one of our wacky "everyday" readers (hey, nothing wrong with being an average dude) who's into EXTREME workout routines... this post should serve as an overview and motivator for the Delta Force Workout that I've created and will be sharing in a future post.

If you absolutely can't wait, you can get the complete Special Ops fitness training system right here:
DELTA FORCE WORKOUT...

Stay tuned to TopFatLossTrainer for more killer fat loss, muscle building and fitness-related awesomeness.

Your Coach,

James Villepigue

There are many divisions of the military, all of which offer very challenging fitness regimens, but this is special forces folks, so ya better be prepared to have your butt kicked… good!  We'll continue our Navy SEAL workout theme, but switch gears slightly and talk Army Ranger workout for the sake of this post...

In describing the training requirements that go into becoming a true Army Ranger, my hope is that you'll be inspired to continue implementing competition, challenge, and out-of-the-box strength and conditioning drills into your current workout routines.  Cool?  Alright, let's take a look at the path to getting in Army Ranger shape...

Here’s the deal... even before you’re invited to attend Army Ranger School, you must first meet their physical requirements by meeting the minimum scores listed below:

Army Rangers are known for their vigorous travels on foot, running at least five miles a week with 50 lbs worth of weight attached to them – the combo of equipment and uniform.  These heavy weight runs and long range “ruck marches” bring Rangers physicality to another level.

They must also regularly swim while wearing their uniforms.  If you’ve ever swam with your clothes on, you’ll know how difficult this is.

The student’s who manage to pass with the minimum scores, might then be selected to attend Ranger School.

There are three phases to the Ranger School curriculum; the Fort Benning Phase, the Mountain Phase, and the Florida Phase.

The first phase is the Benning Phase which lasts for 20 days.  It’s split into two separate parts with the first part of Phase I being comprised of the physical exertion tests.

The following scores are recommended scores student’s should meet:

*Notice the difference in scores when you compare these with pre-Ranger School scores

Once students complete this first section of Phase I, they move on to part two  - They’re now up against some very tough obstacle courses and intense ruck marches, but that’s not all.  This is when they’re tested in a battery of field exercises including reconnaissance patrols, ambush attacks, close quarters combat, airborne and air assault operations.

The student’s are expected to demonstrate their acquired knowledge during these treacherous but very real military conditions.

The next phase is the 20 day & night Mountain Phase.  As you’d imagine, student’s are tested in the extreme mountainous terrain, where they operate in small units and encounter sleep deprivation, hunger and total emotional stress.

The third and final phase teach students water operations, such as how to operate boats, cross dangerous streams, maneuver from ship to shore and how to survive in jungle and swamp environments.

In the end, Army Rangers are true bad asses and they should be -- they're bred to be some of the toughest MF’s in the world!  I’ve been training an Army Ranger whose been retired  from active duty for about six months now and this son of a gun was able to bounce back to near active duty condition in no time – this is a good example of just how conditioned Army Rangers really are – As they say, Once an Army Ranger always an Army Ranger!

Keep Going!

Your Coach,

James Villepigue

Need a workout to prepare to become an Army Ranger... OR, are you just and average guy/gal who has the internal desire to get into this kind of shape?  If so, this ought to do the trick: Army Ranger Workout

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Obviously you’re interested in learning how to gain muscle quickly.  If you’re more of a seasoned trainee, I’ve got some tactics to share with you that will take your results to Level II.  If you’re a beginner, get ready to change your body and watch as people ask how the heck you’re doing it so fast!

Your mission for building muscle fast begins with creating the right mind set – I call them “mind games.”  When I say mind games, don’t worry, we’re not playing here - These are productive mind tricks that will super boost your motivation, which, in turn, will help you gain muscle quickly.

Below is a list of some of my favorite mind games.  Some of them might sound downright wacky.  I say, the wackier the better.  Successful mental preparation is all about stepping outside of your normal routine and exploring new ideas.

How To Gain Muscle Quickly Using Mind Games:

1. Pull it in, push it away: When you're performing an exercise that requires you to push the weight away from your body, imagine you're pushing away something very unpleasant - like a poisonous snake that’s about to attack you.  Conversely, when you're pulling weight toward yourself, imagine the bar is something pleasant, like someone of the opposite sex, who you really have a crush on.

2. Dinner's on me: Friendly competition is a very powerful training tactic.  Partner up with a friend or training partner and make a bet to see which one of you can do the most reps – The loser buys dinner.

3. Put your mind inside your muscle: Imagine yourself actually inside of the muscle you're working.  Once inside, make a conscious effort to stimulate those muscle fibers like never before.  The more focus here, the better the results!

4. The haunting: Visualize an imaginary spotter helping you out.  This ghost spotter has stepped in to help you get through those last couple of reps – considered to be the most important reps of the entire set!

5. Give me 10, you lazy bum!: This technique is the opposite of positive self-talk.  Some people gain motivation by a personal trainer screaming insults at them.  If that works for you, try doing the screaming yourself.  Of course, I recommend that you do it silently in your mind.  Otherwise, your fellow bodybuilders won't come within a ten foot radius of you.  Tell yourself, "You're puny.  You'll never be able to lift 75 pounds."  The bottom line here is to prove yourself wrong.

6. This is small potatoes: Repeat to yourself that the weights you're lifting are nothing; they're miniscule.  Bending over to pick up your shoes took more effort than this.  You may even ask one of your training partners to sometimes add just a bit of weight when you’re not looking.  Believe me, this works!

7. Pass the pain: Your level of pain tolerance is one of the biggest factors affecting the intensity of your workout.  It can be a real struggle to push through the pain.  To help, try imagining that the pain you're feeling actually belongs to someone else. The guy wearing the 1980s lime green parachute pants kind-of had it coming.

8. Stick 'em up!: Imagine that someone just walked up to you and said, "Finish that last rep or I'll shoot!"  That's a pretty intense image.  Not everyone is going to feel comfortable with it, but if you think it might work, give it a shot (forgive the pun!).

9. Instant attraction: For this technique, think about the intense attraction between two magnets.  Next time you do a curl, picture the bar as a large magnet. Your eyes are the other magnet, and the bar is irresistibly pulled towards them.

10. Mind over muscle: This technique involves getting a real spotter.  Ask this person to touch you very lightly.  Tell your brain that this person's outer energy field is providing you with just that little bit of extra power you need to finish it off.

11. Mission possible!: You're rarely hear me say this: set an impossible goal for yourself.  Say you know you can do 15 reps at 60 pounds - no question about it.  Set your goal at 20 reps.  You'll be surprised at the results.  When you push yourself to reach that goal, you might just make it to 20 and beyond.

12. Fire in the hole: Imagine that you've got one last rep to push up.  Use some explosive imagery here and imagine that a rocket is blasting your arms upward.

13. Indecent proposal: Okay, so there's nothing indecent about it, no Demi Moore and Robert Redford here.  But you have to admit it's a catchy name, one you won't soon forget!  Basically, imagine that someone has just walked up to you and offered you one million dollars to eek out one more rep.

14. Make an impression: Imagine that someone you want to impress is standing over you and watching you perform. That someone could be an athlete who inspires you or even a son or daughter whose admiration means the world to you.

15. "You're fired!": You're Donald Trump; fire that voice in your head that say you can't do it, it hurts, I want to quit.  Permanently banish that voice from your brain. Hire a new voice, one that only sends you positive messages.

16. "This Buds For You!": Honor someone by saying this set is for “so and so.”  Put your emotions into it – reach your intended repetition number.

17. Your life depends on it!: As you’re pulling something, imagine that it’s a life-or-death experience.  It’s as if you’re hanging from a cliff and you’d better pull yourself up or you’ll fall.

18. Spread the Red!: In your mind’s eye, see the targeted muscles turn red as you lift the weight.  As you get to the peak contraction phase of the repetition, see it turn the brightest red color.

19. Handle your business!: Imagine that the weights are challenging you to a contest.  Don’t let them get the best of you!  Be the master of the weights and conquer them!

20. Jekyll Or Hyde?: I find that I get stronger by thinking of happy things versus using anger to assist me.  Anger can push me to become a little reckless with the lift and risk using too much momentum or ballistic movements.  Anger can drive you too, but just make sure to stay in control.

21. Friendly Fire: If you are okay with it, it’s perfectly fine to compete with your lifting partners.  Live up to the challenge and prove it to yourself first and then to them.

22. Real-Time Results: Think about how your body is changing in that very moment.  Be aware of how that exercise is creating change in the real time sense, and how you have the power to physically change.

23. Tough Enough: Look around the gym and see yourself as the hardest worker there.  Imagine people know this and don’t let them down!

24. It's Go Time!: Every time you enter that gym or workout at home, think of it as your time.  Don’t waste your time!  Make the most out of this time that you allocate for you to make awesome physical changes to your physique.

25. Invisible Man: Imagine that as you’re lifting the weights, there is an invisible person above you and they’ve tied a thin but strong line to the weight and they are assisting you by pulling up when you most need it.  Don’t let them help, lift the weight!

26. Show Them Who's Boss: Imagine that everyone is watching you during an exercise and you must succeed or be embarrassed.

27. Time Is Priceless: Think about all the time you’ve spent working out.  You deserve great results.  Demand them and expect them during every exercise!

28. Shut Up & Lift!: Look around and see how many people are socializing and not serious about lifting.  Show yourself that you are a unique caliber of person, and show them up!

29. Ain't No Thang!: Think of the weights as being miscalculated in how much they weigh.  They are really much lighter than it says they are.

Now, start using some of these super mental workout boosters and make your next workout, your best workout!

Keep Going!

Your Coach,

James Villepigue CSCS

Related blog posts: Workout Routines To Build Muscle

Just wanted to wish everyone a very happy New Year.  For me, 2010 was a great year, but 2011 looks to be even better.  Hope you're feeling the same way...

If not, we're trying to put a little pep in your step with some motivation today... make sure you read SEAL workout (mind over matter training), if you haven't already.  It's an excellent post and I want you to use the information and apply it not only to your fitness goals, but also to your personal, relationship, business goals... and so forth.

Reprogramming your subconscious mind is extremely powerful, yet most people totally ignore this type of stuff.  Hey, I've been guilty of thinking it's a bunch of fluff in the past, too...

But once I started having an open mind and really "taking inventory" (as James likes to say) of my thoughts and emotions, I realized I was holding myself back in several areas of life.  Addressing my state of mind and really making an effort to think more positively (yes, it sounds hokey) and implement daily goal setting has had a huge impact in these areas.

Anyways, don't make the mistake of overlooking the mental game... because EVERYTHING starts with a thought -- so just be careful of the negative thoughts and other negative inputs (for example, the news, the "haters," etc) you're letting into that brain of yours.  Whether you know it or not, it's absolutely impacting your quality of life.

That said, here's an awesome video I wanted to share to get the adrenaline flowing and start your New Year off with a little inspiration...

People Are Awesome.

Again, happy New Year... let's tear it up in 2011 ;-)

If you liked this video, please share it with your friends.

Stay awesome.  Oh, and if you want to learn more about all this positive mindset mumbo jumbo, especially in regards to weight loss, go here:  Subliminal Weight Loss MP3's

Your Coach,

Brad Campbell

PS - Speaking of awesome, how bout that UFC card tonight?

Navy SEAL’s are not only about being physically fit.  In fact a huge piece, if not the most important piece, is becoming mentally tough.  A genuine SEAL workout must include mind over matter training.

It’s funny, maybe scary, but some SEALs use the term Mind Over Matter as more of an aggressive mantra, “I don't mind and you don't matter!”

So, what is this mindset that Navy SEALs develop that makes them fearless and determined to succeed?

There have been many programs on television that take viewers on a visual tour into the Navy’s official BUDs training and show the actual SEAL workout that the troops must endure during their training to pass the BUD’s program.

As viewers, we wonder what is it about the troops who pass and the ones who don’t.  You begin thinking to yourself, “I wonder if I have what it takes to pass BUD’s?”

I know I have!

The Navy was actually forced in investigating this for themselves, as a large percentage of the troops who joined BUD’s, were consistently dropping out within 3 weeks of BUD’s.

Many were also dropping out at the tail end, just when the BUD’s program was almost finished!  The Navy wants their troops to graduate; they want more Navy SEALs, not dropouts.

So, what is it about the troops who become successful graduates of BUD’s?  How are they able to persevere and excel under such extraordinary physical and emotional stress and why do so many drop out when they really should have passed?

Surprisingly enough, the Navy discovered that the things that cause so many dropouts amongst their troops, has little to do with them not being tough enough or not quite superhuman enough.  It actually has much more to do with things that even average people work on to help them become more successful in things like sports and business.

We’re talking building on skill-sets like goal setting, visualization/imagery, proper breathing, arousal control and self talk.  It doesn’t require that you join BUD’s to learn these things.  You can begin today, right now!

What Is Goal Setting?

It begins with becoming more organized.  Being organized is one of the most under-utilized, fear breaking tools for achieving success.

If you want to achieve wild success with your Navy SEAL workout, you must begin to set short-term, mid-term and long-term goals for yourself.  In other words, you map things out and you can do this by starting backwards or what I like to call, “reverse engineering.”

What’s your long-term goal AKA the big picture?  Maybe it’s to look like a Navy SEAL.  Even better than that, to achieve the kind of conditioning that would allow you to pass BUD’s and actually become a Navy SEAL if you chose to take that route.

Your mid-term goal would be your half-way point.  Let’s say your long-term goal is set for six months from now, what do you want to achieve from your SEAL workout by month three?

Maybe it’s to at least hit the minimum requirements with the SEAL workout PT program?

According to my very dear friend, former Navy SEAL, Stew Smith, here’s what the minimum requirements look like:

SEAL Workout PT Program (Min. Requirements):

-- Swim 500 yards.  Maximum time allowed is 12 minutes, 30 seconds.
-- Max push-ups.  Minimum number is 42 in 2 minutes.
-- Max sit-ups.  Minimum number is 52 in 2 minutes.
-- Max pull-ups.  Minimum is eight with no time limit.
-- 1.5-mile run.  Wearing boots and pants, the maximum time allowed is 11 minutes, 30 seconds.

Ideally, by your six month, you’d want to achieve max numbers, not minimums, but if you’re successfully reaching minimums by month 3, you’re definitely in the path to success!

So, as far as goal setting goes, here's one of my favorite and most successful ways to bring your goals to fruition - Write Them Down!:

Grab a piece of paper and get yourself a pen and begin writing down your short term, midterm and long term goals out.  Here's the deal: most of us have resorted to auto pilot, when it comes to writing and communicating our words.  We depend on our computers for most communication...

This has a robotic effect on us and sends a very weak and almost non-existent message to our brains for retention.  The kinesthetic act of writing AKA carrying out a physical act sends a very strong signal to the brain and this alone will help keep you set on your goals.

Write down your goals and carry them with you.  Every day, I want you to review them and make sure that you're keeping yourself accountable to them.

Visualization or Mental Rehearsal: Visualization is a technique that is often used by professional athletes during practice or training, or just before the execution of the actual feat.  The athlete imagines in his or her mind that they'll perform the upcoming athletic feat flawlessly and with ease.

When you do your visualizations, make your images as vivid and as real as possible.  You must believe that what you are seeing, such as your victory in a race, has already happened.

The sub-conscious mind cannot tell fantasy from reality and it will work hard to bring that recurrence into your reality.  Remember, it’s not enough to just have positive thoughts.  You need to create strong positive beliefs.

You must fully believe in yourself and your ability to accomplish all that you desire.

Okay, so maybe you’re not thinking of actually becoming a Navy SEAL and the only “victory” you can visualize right now, is walking past the refrigerator without reaching inside for that tub of ice cream.  The important thing is – whether your victory is in the BUD’s program or in the gym performing your SEAL workout – that you must visualize yourself enjoying physical movement.

You need to get to a point where working out is less work and more fun; where the thought of suiting up and going to the gym or heading outside for a jog makes you smile instead of groan.

Self talk: It’s not a silly game of “Let’s Pretend.”  In fact, we do it all the time when we’re worrying.  We’re afraid something really bad is about to happen, and we allow it to play over and over again in our mind.

Why do we allow ourselves to constantly think negative thoughts and not nearly as many positive ones?  After all, which thoughts are more productive?  This process, like anything worth doing, takes practice.  You must begin to think more positively and take emotional inventory, so that you don’t allow the negative to come in and if it does, which it naturally will, move it on out right away!

You want to begin imprinting more positive scenes into your subconscious mind.  Remember, the subconscious mind does what it’s told.  If you’re telling it that you’re successful, your subconscious mind believes it and acts in accordance.

You can also repeat a mantra (AKA affirmation)… It’s one way to achieve the right mindset.  A mantra is a few words (it can be one word, several words, or even a whole sentence) that are meaningful to you.  One of the most famous sports mantras of all time is Muhammad Ali's "I am the greatest."

I think we can all agree that it worked!

Here are a few tips on getting the most from your affirmations.  If you practice doing affirmations correctly, you’ll see great results. If you do them half-heartedly, or with poor form, just like bicep curls gone awry, you’re wasting your time.

Select a mantra that's positive.  Phrase it as a declarative statement, and keep it in the present tense.  For example, say "I kick ass during my SEAL workout"  instead of, "I will kick ass during my SEAL workout."

The difference is subtle, but the mental effect is huge.  Phrasing it this way makes it an "affirmation."

Affirmation is defined as "a statement asserting the existence or the truth of something."  The sentence "I kick ass during my SEAL workout” is the plain and simple truth to your mind, not just a possibility or a goal.

Breathing/Arousal Control: Believe it or not, there is such a thing as being overly aroused during an event or even just before a SEAL workout.  Too much "charge" can cause the same decrease in performance as being overly relaxed can.

Over-arousal prevents you from maintaining control over your thoughts and actions.  Plus, it’s draining.  Staying psyched up for 3 hours will burn energy that could be applied to your performance.  One way to prevent over-arousal is to learn how to breathe properly.

There’s nothing wrong with getting pysched-up just before your SEAL workout, but if it’s too much, it can hurt your performance.

Surprisingly, the amount of time you spend getting psyched up doesn’t matter.  Research has shown that 30 seconds is sufficient if your psych-up routine is specific to the task at hand.  Personal imagery and visual stimulation are both excellent techniques for this reason.

They aren’t time-consuming, and the effect that these things can have on performance and dedication is amazing.

I’m going to share with you a sample psych-up routine based on the advice above.  This routine is geared more towards a time when you’re facing a big challenge.  I wouldn’t recommend that you use it before every training session, but rather before important energy occasions.

First, sit down and spend about a minute engaged in emotive imagery.  Now that you’re good and fired up, visualize yourself successfully performing the task at hand. Repeat these steps 2 or 3 times.  Perform this routine 2 to 3 minutes before you perform the challenging task.

As far as breathing goes, while there are a number of techniques that develop the ability to voluntarily relax, core to any relaxation technique is breath control.  The ability to breathe deeply through the diaphragm is an integral part of deep relaxation.  While breathing with the diaphragm, which is from time to time called “belly” breathing, the lungs are filled in three stages.

In the first stage, the lower third is filled by forcing the diaphragm down and therefore raising the abdomen.  Second, the middle third is filled through expansion of the lower part of the chest cavity, and third, the upper section is filled after raising the shoulders and chest slightly.  Afterward, the lungs have to be emptied in reverse order of being filled.

It is also important to do the cycle in a steady, rhythmical manner.  Make the in-breath last to a count of 5 and the out-breath to a count of 6.  Continue the process for at least 2 minutes.

While proper breathing is an essential part of relaxation, to be effective against the pressure of competition it must be practiced in conjunction with one of the relaxation techniques.  The two major relaxation techniques are muscle-to-mind and mind-to-muscle.

The goal of muscle-to-mind relaxation is to train the muscles to be sensitive to any tension and to reach an ability to release that tension.  This technique is based on the belief that an anxious, fearful mind cannot exist in a relaxed body.

Therefore, relaxing the muscles relaxes mind and vise versa.  Conversely, activating the mind and consciously concentrating your thoughts on the goal leads to the activation of muscles.

Learning this technique requires the muscular contraction of a particular muscle group, holding that contraction, followed by relaxing the contraction while breathing with the diaphragm.

So, there you have it.  If you begin working on the four pieces above, along with mastering your SEAL workout regimen, you can put yourself in the top 5% of troops who successfully pass the Navy SEAL BUD’s program.

Keep Going!

Your Coach,

James Villepigue CSCS

SEAL Workout Resource: SEAL Workout <--- optimize mental and emotional performance via mind-body training...

Hey everyone, Brad here and today I've got a special treat for ya.  First off, I just finished creating my Affiliate Marketing For Dummies training site, where I show aspiring Online entrepreneurs how to make passive income on the Internet.  Secondly, and more specific to this post, one of my long time TopFatLossTrainer readers and best success stories, Michael Kory, has hooked you up with a guest blog post.

I think this will give you a huge dose of motivation, as you'll be able to see an 'average guy' who's taken this information and used it to transform his body (see abs below)...and more importantly, his lifestyle, to become exceptional.

In fact, Michael has been personally inspired to help others achieve the lean and ripped body that I talk about so often on this blog.  I thought it'd be cool to have him share some of the tips, tricks and knowledge he's picked up along the way (during his own body transformation)...so you'll probably being seeing some articles and videos from Michael in the future.   I'll let him take it from here...

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

What's up fat haters?  I've always liked how Brad's started out his posts like that.

First off, I'm going to start out by saying that my name is Michael Kory.  I have been trying to get lean and ripped for the past two years and have made great changes.  At my high school, they gave us laptops and I'm sure you can imagine, if you've got an 18 year old sitting in a boring class the whole day, he will find some stuff on the internet to keep him entertained.  You're probably asking yourself why am I telling you this?

The reason I mention this is because one day about 3 months ago, I found TopFatLossTrainer and was instantly hooked, going through and reading every single one of the articles to better my knowledge.  I thought it was crazy how me and Brad Campbell had very similar views on how to get lean, ripped, and shed that fat.

I feel that a lean/ripped body was much more appealing than one of those HUGE meat heads you will see at the gym. You know what I'm talking about and have seen them before.  If you don't know what I'm saying, just imagine:  the guys that are putting way too much weight on the bench or any other machine, just to have their spotter do most of the work.

They want to get ripped, but anything that they seem to do doesn't work.  It's not that their bodies aren't capable of making a change, they just don't know the correct way to do it.

What I want to talk about today is dedication and staying motivated.  Let's start this post out with a quotation that I have always kept in the back of my mind while on my course to get lean and ripped...

"Dedication is what lazy people mock and label as obsession."

This really shows what it is all about.  People have said to me, "Michael, you are obsessed and really go overboard with all of this."  I just think to myself that it really isn't me being obsessed, it's me being dedicated and wanting to make change.

This is the kind of attitude that you need to have if you want to change your lifestyle and get ripped, lean, and lose fat.  If you want to make a change, you have to start somewhere.

When I started out back in July of 2008, I was a scrawny kid, not happy with the way I looked without my shirt on, and wanted a change.  I wanted to make a change, but I did not know what workouts to do, what to eat, pretty much anything that seemed important to getting the ripped physique that I desired.

That's why I started writing fitness articles and making videos in the first place.  I want to help people that were once in my shoes.  Now, it doesn't matter if you're skinny and need to add muscle or overweight and need to lose fat--both situations require the same mentality and positive changes in lifestyle.

I've been to all of the websites out there and I can promise you that there is no website better than TopFatLossTrainer.com.  Look around the Internet and you will find websites that don't really care about your progress and only care about one thing...money.

Brad's website was the first one that I went to where I was not asked to give money within being on the page for 5 minutes and this was refreshing.  Not to mention the information that I was getting everyday helped me get even leaner.

I remember the exact moment where I finally came to the realization that if I truly wanted to be that ripped guy at the pool, I was going to have to change my entire lifestyle.  I remember sitting outside on the 4th of July on a warm summer evening, after finishing up a plate of hot dogs and bratwursts, eating a big chocolate brownie with one hand and washing it all down with a root beer (sounds good, right?).

This was my moment, the jump start, the exact time when I started my change and I can tell you that to this day I have not had a soda since that moment.  To start a drastic lifestyle change, you too need to have your "moment."

One of those moments where the light bulb comes on and that epic music starts.  As I sat there stuffing my face with unhealthy foods, I thought to myself, "What am I doing?"  "Is eating this brownie going to help me to achieve my goals?"

Sure, the brownie tastes good, but what does it get me?

Ever since that 4th of July I have thought of it this way:  short term pleasure vs. long term gain.  I remember asking myself this quite often when I was first starting out on my journey for the lean and ripped physique.  Eating the brownie is your short time pleasure.  Sure, it may taste good now, but you're going to pay for it later because it is going to only push you further away from your goals.

By not eating the brownie you are bettering yourself in the long run, thus the term long term gain.  Not eating that brownie is hard at first, but I promise that you can do it.

Once you have your moment, you will be ready to start your journey to achieving the lean body that you've always wanted.  This whole concept is easier said than done and it takes a few months to get it down perfectly.  I remember caving in to cinnamon rolls or cookies multiple times at school, but after I ate it, I felt guilty.

Eventually this happened enough to the point where I knew that the long term gain was worth more than the short term pleasure.  Just like getting good at a sport or anything else in life, it takes dedication and the willingness to work at something everyday.  Every choice you make affects your journey.

I'll leave you guys with some words of wisdom:  To get somewhere, you have to start somewhere.  Take care and stay dedicated...

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Hope you guys enjoyed Michael's guest post and be sure to leave him a comment below.

By the way, what was your defining moment? Michael had the 4th of July pig out epiphany (no offense, lol)... for me, it was viewing some pics of myself at the beach, after returning from a vacation in San Diego (I discussed this "moment" on my Inner Circle sales page).  So what was it for you?  Or, has it even happened yet?

Whatever the moment or scenario, it generally needs to be very powerful, very clear and very much emotionally based.  It may not seem like much to everyone else, but no doubt it meant the world to you and is what propelled you to take action and not look back.  Looking forward to your feedback.

Have a great weekend.

Your Coach,

Brad Campbell

PS - Seize the moment.

To lose fat, build muscle, get a lean body or accomplish any other goals (including non-fitness related goals), it all starts with one simple component that's almost always overlooked - developing the proper mindset.  To be frank (even though I'm Brad...), the average person is so self-sabotaging it's not even funny.  The tricky thing is that most people will never discover just how limiting their own thoughts truly are.

If you don't know what's wrong, it's kinda hard to fix it, right?  If you're having troubles achieving your ideal body, most often times it has nothing to do with you selecting the wrong workout or diet plan and everything to do with you not having the correct mindset.  So if you're dying to get a lean body and wondering why you're not getting anywhere, I encourage you to start spending some time on that big brain of yours.

Whether it's reading just ten to fifteen minutes a day of an uplifting book or watching a motivational video or speech...or just spending more time around positive, successful people and less time around negative, energy-zapping complainers...you'll begin to notice almost immediate changes in your thought process.

This is BIG, because once you start to think differently, you start to act differently.  And guess what happens when you start acting differently - you got it, you start to see different (better) results.

If you're tired of carrying excess body fat and really want to sculpt a hard body that belongs on the beach in as skimpy of a swimsuit as possible (can I get an eww-wee?), then sure, you need to start doing things differently.  The problem is that most people skip the most crucial step of reprogramming their thoughts and jump right into switching things up (e.g. starting a new cardio workout or xtreme fat loss diet), but without changing their outlook.

This leads to a temporary improvement (at best) with an end result that's always going to be the same...because in the end, your mind is going to direct your behavior to match your thoughts, beliefs and whatever negative crap you're absorbing from the environment around you.

I'm going to make it easy for you to complete your "mindset homework" I assigned you, by posting some highly motivating blog posts from time to time, so that you start to open yourself up to new ideas, better ways of thinking and greater opportunities.  Here's one from the ultra successful actor Will Smith.  This guy gets it.  Start thinking like the former Fresh Prince and you'll get a lean body, make more money or accomplish any other goal you may have.

Will Smith - Reprogramming Your Mindset For Success:

I loved how Will says we generally make things more complex than they really are.  Everyone wants to find that special secret.  Nobody thinks it really can be that easy.  This really holds true in fat loss and changing your body.

And that analogy he gave about not being afraid to die on the treadmill was straight fire.  Whether you want the best body, the biggest bonus or whatever else, you've simply got to be willing to outwork everyone else.  The average person is just too damn willing to step off that treadmill and accept defeat.

Now if you watched this video and thought it was dumb and are wondering what it has to do with you getting a lean body, then you're probably one of the people that needs a change in mindset the most.  Successful people think differently than everyone else - they think better.

Like Will Smith says, it pays to be irrational and unrealistic when you're thinking about your life goals...because if you're thinking realistically, you're going to act realistically, and if you act realistically, you're going to end up with very mediocre (average) results.

I'm not sure if you knew, but we don't do average on this blog.  We do exceptional.

Your Coach,

Brad Campbell

Happy New Year TopFatLossTrainer readers...I don't know about you, but 2010 will be by far the best year of my life.  How do I know that?   Because ever since mastering the art of mindset and goal setting, I've really been firing on all cylinders.  I've never felt so positive, energetic and capable as I do today.

Actually, I shouldn't claim to have mastered mindset or goal setting, but I've definitely improved by leaps and bounds.  It's a learning process and it'll take time to change the stubborn subconscious mind.  I highly recommend you do the same - become a student of mindset, motivation and goal setting.

I don't know anyone who's super successful or has a banging body that isn't at least a semi-pro when it comes to the mental game.  If you're like I was a year or so ago, you could care less about goal setting and you probably think this blog post is a waste of your time.  Trust me, it's not.

Whether you want to make more money, become a better student or lose fat and get a lean body...you won't get far without using these powerful tools.  On the other hand, if you open up your mind and accept the fact that you need to work on the mental and emotional, before jumping right into the physical...the opportunity for accomplishment is virtually endless.

What I'm saying is that your body transformation is more about training your mind and less about training your body.  Most people get on a random fitness kick and without any thought, planning, goal setting or conditioning of the mind, start working out aimlessly, hoping to see immediate fat loss and amazing changes.

What happens to this fitness kick after a week or two?  The mind loses interest and negative subconscious thoughts take over.  It's back to cookies, ice cream, the comfortable sedentary lifestyle and more misery.  We've all been there.  Hell, I feel like I've been stuck in this rut most of my life.  And I can't tell you how freakin' good it feels to step out of this rut and just start dominating life.

When I refer to the "lean body lifestyle," I'm talking not just about how to get a lean body (through diet, training and supplementation), but way beyond that, into a whole new way of living.  Having an amazing body is just a small part of this lean body lifestyle.

Energy, attitude, confidence, self-worth, determination, focus, style and swag are much bigger and more rewarding pieces of the puzzle.  It's really hard to put into words, but I want you to experience this unstoppable feeling when you get up out of bed every morning.  And it all starts with goal setting and mindset.

The problem is like I said before...most people either think this is a bunch of fluff and try to skip this step completely; or, those who actually attempt to set goals do so incorrectly.  Because it's the start of a brand new year, what better time than to give a little overview on goal setting.

Lean Body Goal Setting - How to Dominate in 2010:

---> Goals should be realistic, but challenging.  Most people set their goals way to freakin' low and then there's always a few people who are totally unrealistic with their goals.

---> Goals absolutely have to come from within.  Seems like a no-brainer, but  I see clients who set goals based on what someone else said or what they think other people want.  If it's not your own burning desire, it's never going to happen.  You have to decide what you want.

---> Your goals have to be very specific.  It's shocking how many people out there have no clue what they want out of life.  Like, if I were to walk up to you right now, tap you on the shoulder, and ask you exactly what your short term or long term goals are...would you have anything to say?  Probably not or at least nothing that's specific and clear.

As an example, many people would come up with some generic crap like:  "I want to lose weight, be in better shape and be a better person."  Okay, but what the hell does that actually mean?  How much weight?  How are you going to become a better person?  How do you know when you've succeeded?

Here's a specific response that's much more meaningful:  "I will lose 35 lbs of body fat in 90 days and on the 91st day I will book my vacation to Cancun, Mexico, where I'll spend my days sipping Coronas and walking up and down the beach with a ripped body that makes my girlfriend feel lucky to be with me."

It's obvious that our hypothetical dude in example number two is much more likely to be successful.  He knows exactly what he wants, why he wants it and when he's going to get it by.

---> Goals need to be measurable.  This one ties in with the last point. Saying you want to look better is great, but there's no way of measuring your progress.  You need to know how you're doing along the way, in case you need to adjust your plan.

---> Make sure you goals are positive.  Notice in my example above how I phrased the dude's goal (I will accomplish x,y, and z...).  Many people make the mistake of saying:  "I'm not going to skip workouts this week," or "I won't give in to my food cravings today."  Always feed the subconscious mind with positive thoughts and messages (sounds a little self-help-ish, but it's important).

---> Every goal has to have a deadline.  This is another biggie that people tend to leave out.  Without deadlines, you're either never going to get to the end result or it's going to take WAY longer than it has to.  Either scenario sucks if you ask me.

---> Every last goal has to be in writing.  As weird as it sounds, this one changed my life.  When I started taking goal setting seriously about a year ago and began writing them down (following all the other guidelines listed), it was amazing how quickly everything started changing.  I feel like I've accomplished more in the past few months than I have in the previous 10 years.  There's just something about putting a goal in writing that makes it more official.  Also, make sure and view these written goals often.

---> Goals should be a part of your everyday life.  It's important to have 1-2 long term goals and a few short term goals, but I'd take it a step further and recommend daily goal setting.  Now, I'm not asking you to sit down and spend 30 minutes every morning creating new goals for the day...but I'm a huge believer in the "to-do list."  Spend a few minutes before you go to bed or right when you wake up in the morning and make a quick list of everything you want to accomplish for that day.  You'll easily be twice as productive.

Start following these goal setting guidelines and become a student of reprogramming your mind (not that there's anything wrong with you right now, but to improve upon your already impressive coolness, you'll want to give this some attention).  This is the first step in making that lean body dream become a walking, talking, breathing and damn good-looking reality (wink).

Make 2010 a life-changing year for yourself.  It's what cool people do.

Happy New Year.

Your Coach,

Brad Campbell

One of my business mentors once said:  "Show me your friends and I'll tell you your future."  I didn't think much of the quote at first, but when I looked deeper and applied it to everyone around me, it started making sense.  Since I first heard that insight I've seen the same message written in several books as well.

You're probably thinking...cool Brad, so how does this apply to me getting a ripped body?

Well, one of the biggest factors in your ability to lose fat, build muscle and remain true to your diet plan is your circle of influence.  Basically, you're the average of your five closest friends and loved ones.

Think about it - successful people hang out with other successful people; druggies hang out with other druggies; super fit and ripped people hang out with other fitness enthusiasts who care a great deal about their appearance; and yes, overweight and out of shape people tend to be friends and spouses with others who are overweight, sedentary and could give a damn about being healthy or looking good naked.

"Show me your friends and I'll tell you your future."  Are you starting to see the significance?

If you want to get a ripped body and start living a totally new lifestyle that is filled with energy, confidence and a whole new meaning, I encourage you to give this theory some thought.  Now before you go psycho and tell me I'm a jerk for insinuating you never speak to your best friends or your lover again, let me clarify that I'm merely suggesting you make some changes that'll allow you to become more successful with your body transformation goals.

For example, I've seen this case a thousand times - husband/boyfriend gets on a kick to lose fat and get ripped, but wife/girlfriend ridicules him the entire time, continues to bring unhealthy food into the house, is totally against the whole idea (because she's content being 25 lbs overweight and spending every minute of her free time on the couch) and actually tries to make husband/boyfriend feel guilty when he does workout or opt for a healthier meal.

Guess who wins this battle 99 times out of 100?  Wifey/girlfriend does because it's hard enough to change when you have a support system, but it's damn near impossible to change when the cards are stacked against you.  No one is disciplined enough to pass on burgers, pizza, cookies and whatever other junk food is put in front of them, day after day.

Eventually even the most determined of people will fall off the "get a ripped body" wagon, hit their head on a "lazy rock" and slip back into the "I'm going to be no better than average-looking forever coma."  (hmm, I'm not sure if those were clever analogies or if someone slipped some PCP into my green tea, lol)

P.S., ladies, don't think that I meant anything by using you as the "bad GIRL" in the example...it definitely goes both ways.  The point is that we all know that scenario and we've probably all been in that scenario (on one side or the other) at some point in life...maybe even right now.

You have to be realistic and recognize if that's the scenario you're living in.  Because if it is, then it's going to be a long, uphill battle for you.

Before you can lose fat and get a ripped body, you need to evaluate the relationships around you.  Are there any "friends" you hang with that aren't bringing anything positive into your life?  Is your husband/wife/boyfriend/girlfriend/kids/relatives/dog/cat holding you back?

If it's truly your burning desire to get a lean body, then I recommend you adopt the get a ripped body or get lost attitude when it comes to choosing your friends and hanging with your significant others.  The ideal situation would be for you to persuade them to join you in your quest to build a kick ass body.

Give them an ultimatum - if they value your friendship/love, then they'll understand.  If not, then let them know you won't be hanging out with them as much.  Let everyone around you know how important this is to you and demand their support or tell them to kick rocks.

Real friends and loved ones will be more than happy to genuinely support you; fake friends will give you static every step of the way...because they can't stand anyone else with initiative to better themselves.

If it's a husband or wife that's making it hard for you to succeed, then obviously you can't cut ties with them...but you can demand they make the changes right along with you.  Hell, turn the tables and make them feel guilty for not wanting to look better.  Speaking of which...

Why is it that it's mean for me to get on someone's case who's overweight and lazy, but it's fine for those same overweight people to give me crap for eating healthy?  Like I'm the weird one...

Man, that's real messed up.  Anyways, where was I?

Oh yeah, if it's your kids that are the problem, then I'd say your way of thinking is backwards...

After all, who buys the groceries?  Who said kids should eat the most delicious meals and snacks every day of their life?  Why do you think we all have such problems with overeating and giving in to bad food when we get older?  Don't you think it would greatly benefit your kids to teach them how to eat healthy and get active at a young age?  God forbid a six year old chokes down a grilled chicken breast and some broccoli...you'd be the world's worst parent, right?

Everyone is so damned concerned with being comfortable, not being the slightest bit hungry and having every last bite we take feel like fireworks in our mouth.  Whatever happened to eating to survive?  Now we just live to eat. 

It's pathetic and it needs to stop.  And the only way you'll be able to step out of the vicious cycle is to get the cooperation of those around you...or tell them to make like the late Michael Jackson (RIP) and just beat it.

Sorry for being so blunt, but there's far too many sugar-coating pushovers out there that'll fill your subconscious mind with a bunch of fluff that caters to a life of negativity and regrets.

Someone has to tell it like it is.  If  you want to get a ripped body, you'll need to surround yourself with other people who already have a ripped body or who also have the burning desire to build a ripped body.  Otherwise, you're sure to fail, as unfortunate as that is.

Life is way too short.  If you want to accomplish big things, now is your time to start being selfish and clearing your environment of negativity and unsupportive leaches that suck the life and energy out of you.

So look around you and if your closest friends and family members don't have the body, the health or the lifestyle you desire...then it's time to put the smack down.  You're either with me or you're against me.  Tell 'em:  get a ripped body or get lost.

---> Okay, so if you aren't that ruthless or it's not a legitimate reality to give your friends da boot...then at least tell them you can only hang out on your cheat day...because everything they like to do is usually counterproductive to your lean body goals

Your Coach,

Brad Campbell

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