Hey Burst Bouters,

I hope you’re enjoying your weekend. Hopefully you’re getting your Burst Bout workout in early so you can enjoy the rest of your day.

Today’s Burst Bout is all about polishing off the muscles with a total body sculpting blast, plus you’ll have an opportunity to work on a muscle group that might need a little more work compared to other muscle groups.

For example, my shoulders have always been my weakest muscle group. There could be many reasons why this is and here are some of the more popular reasons why certain muscles groups sometimes lag behind:

• Lack of optimal blood flow to that particular muscle-A weaker lever/fulcrum makeup (imagine the pivot point of a wheel barrow)
• Everyone has their own mechanical blueprint
• Not using the most effective exercises or using improper form
• An injury may be holding you back
• Genetics just aren’t favoring that particular muscle group

Okay, so we’re setting your GymBoss Timer to 25 seconds of work and ONLY 5 seconds of rest! This is going to be a blizzard of fat burning exercises and you’re really going to feel it and yeah, you’re going to LOVE it!

What I need you to do before you begin, is to take a look at your bare body and decide which muscle group will be the one where you add your two additional exercise Bursts – If you haven’t looked at the video yet, please do that before reading any further.

Once you’ve chosen that muscle group, fill your workout in with the two additional exercises. The link just below, is a custom Burst Bout workout chart for you to print out and fill in. This will keep you organized... http://www.topfatlosstrainer.com/james-villepigue/burst-bout-workout-chart/

Here are today’s Body Sculpting exercises…

1. DB Squats
2. Front Lunges
3. Flat db fly
4. Wide db row
5. Spiderman pushup
6. Neutral grip row
7. Db Flat Fly
8. Lateral Raises
9. Kick backs
10. Hammer Curls
11. Your choice of exercise
12. Your choice of exercise
    45 Seconds Rest

Perform 4 Bouts – Today’s fast pace and little rest between sets will account for your daily prescription of cardio exercise – Nice huh!

Your total Burst Bout workout time = Only 20 Minutes

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 25/5. Perform 4 total Bouts.

Make the most out of your Burst Bouts by getting the following:

1. Gymboss Interval Timer
2. PowerBlock Dumbbells
3. Exercise mat
4. Towel
5. Cool water

Have a super Saturday, Burst Bouters!

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:
Strength Training Workouts for Quick Fat Loss
Workout to Burn Fat and Lose Weight Fast
Rapid Weight Loss Workout

Welcome to Wednesday’s Burst Bout Workout,

I’ve got an awesome workout that’s gonna turn those buns of veal into buns of steel. The glutes are some of the strongest muscles in your body, but they are seriously neglected by most people.

Everyone wants a nice read end, so take today’s Burst Bout seriously and focus on transforming that flat butt into a round and firm booty!

Set your GymBoss to 25 seconds work and 15 seconds rest and let’s get going…

Strength Burst Bout—

Here are your muscle toning and fat burning exercises--

1. Lunge and press
2. Bench leg lifts
3. Lunge and curl
4. Db punch & crunch
5. Reverse Lunge and hip thrust
6. Bicycles
7. Lunge and overhead extension
8. Superman
9. Reverse lunge and lateral raise
   1 Minute Rest

Perform 4 Bouts = 24 Minutes

Cardio Burst Bout—Keep the same work-to-rest times – 25/15

1. Side step and kick
2. Jump rope
3. Punches
4. Jumping jack flash and raise
   Only the 15 seconds rest between Bouts

Perform 4 Bouts = 10 Minutes

Today’s Total Burst Bout Duration – 34 Minutes

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 25/15. Perform 4 strength Bouts & 4 cardio Bouts

Get the following gear to make the most out of today’s Burst Bout Workout:

1. Gymboss Interval Timer
2. PowerBlock Dumbbells
3. Exercise mat
4. Towel
5. Cool water

Have a great Monday, Burst Bouters!

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:
Strength Training Workouts for Quick Fat Loss
Workout to Burn Fat and Lose Weight Fast
Rapid Weight Loss Workout

Hello Burst Bouters,

You ready for Wednesday’s strength based Burst Bout? Let’s do it…

You’re going to be focusing on upper body today, as you’ll be focusing more on the legs during Friday’s Burst Bout.

Before we get in to today’s strength based Burst Bout, I want to talk about some changes to your Burst Bout Workout schedule.

Beginning next week, we will be scaling back the Burst Bout Workouts from 6 a week to 4 a week. The reason for this is simple. We’re finding that most people simply don’t have the time to train 6 days a week. So, here’s the new plan and trust me, it’s a great one and truly I promise you that you’ll achieve the same amazing results even with less work.

Here’s how I can guarantee the same great results using this new 4-day-a-week plan. Over the first 3 workouts on Monday, Wednesday & Friday, you will begin each workout with the strength based Burst Bout.
You will then complete that day’s workout with your cardio based Burst Bout…

Day 4, which will be Saturday, will be another full body workout, but you will choose your workout based on parts of your body that may need more work than others. This is a great way for you to have a little training freedom, but the Burst Bout training parameters will still apply.

Now, there will be Burst Bout Workouts when the cardio exercise is integrated or mixed into your strength based Burst Bout. I will constantly switch this up, so that some day’s cardio and strength will be separated and other days it will be incorporated - this is how we make sure to keep your body & muscles challenged, using a little shock & awe through use of our Muscle Shuffle training principle.

If you are in any way confused by these changes, please either leave a comment or contact me at: james@jamesvillepigue.com and I will clear things up for you.

Okay, let’s get to today’s strength based Burst Bout.
Please set your GymBoss Timer to 35 seconds of work and only 7 seconds rest.

Now, that 7 seconds rest time doesn’t give you a whole lot of time to transition to the next Burst, so I have devised a sequence of exercises that will allow you to keep that transition quick and on point.

Let’s look at today’s fat burning moves

1. Overhand Bent Over Row
2. Incline Chest Press
3. Stationary Lunges Left Leg
4. Bench Leg Lift
5. Stationary Lunges Right Leg
6. Underhand Bent Over Row
7. Incline Chest Fly
8. Underhand Skull Crusher
9. Two Arm Shoulder Press
10.  Straight Arm Pull Over

1 Minute Rest

Perform 4 total Bouts = 30 Minutes

Please remember to allow your muscles to do the work...Not momentum and inertia. If there is a particualr exercise where you're not necessarily feeling the intended muscle being stimulated as much as it should be, I want you to really focus on that intended muscle...Imagine putting your full focus inside of that muscle group and see in your minds eye, that muscles fibers firing as you lift and contract aka squeeze that muscle nice and hard.

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 35/7. Perform 4 total Bouts

Get yourself these Burst Bout training  tools to get the most out of today’s Burst Bout Workout:

1. Gymboss Interval Timer
2. PowerBlock Dumbbells
3. Exercise mat
4. Towel
5. Cool water

One day closer to your Burst Bout Beach Body!

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:
Strength Training Workouts for Quick Fat Loss
Workout to Burn Fat and Lose Weight Fast
Rapid Weight Loss Workout

What’s up Burst Bouters,

We very rarely use a work-to-rest ratio, where the work portion time is less than the rest time.

Well, we are doing just that today. The objective is to lift some heavier weight (relatively speaking) during today’s Burst Bout. This is how we ensure constant results, as a challenged muscle/body is a changing body. In other words, we switch up the training parameters constantly, using the Muscle Shuffle approach and this is precisely why you’ll experience extraordinary training results.

[youtube=http://www.youtube.com/watch?v=s8PgC6xOsfM&feature=channel]

Let’s look at which muscle toning and fat incinerating exercises we’ll be using today

1. Bench Sumo Squats
2. One Arm Row – Right Arm
3. Incline Chest Press
4. One Arm Row – Left Arm
5. Upright Row
6. Front Narrow Stance Squats
7. Flat Chest Fly
8. Straight Pullover
9. Lateral Raises
10. 15 Pops At The Top – No Timer For This Burst

4 Bouts with 1 Minute rest between the first 3 Bouts Including the 10^th Burst estimate) = 25 Minutes

Your Burst Bout recap: Set your GymBoss Timer to 35/7. Perform 5 total Bouts with that 35 seconds rest at the end of the 5^th Burst – Don’t get confused by this!

Get the following to make your cardio Burst Bout Workout most effective:

1. Gymboss Interval Timer
2. Exercise mat
3. Towel
4. Cool water

Get it, Burst Bouters!

Your Coach,

James Villepigue

 Check out these related workouts and diet plans to help you lose weight quick:
Lose the Last 10-15 lbs of Stubborn Fat Fast
Extreme Fat Burning Foods – “Just Make Do” Dinner
Quick Weight Loss Tips – Lose Weight Fast
Cardio Workout Routines for Quick Weight Loss

Ever feel like you’re doing all the right things in the gym but still not gaining the muscle and shredding the fat that you expect?  You can’t figure it out, because a month ago you were performing the same workouts and getting amazing results.

So, what gives?

The human body is like anything else.  It gets bored and needs new stimulation.  Otherwise, it stops responding.

With that in mind, let me suggest 3 fixes to your muscle-building plateaus:

Turn a negative into a positive—If you’ve ever been in a gym, at some point you’ve probably noticed big, burly guys only performing the down phase of a bench press.

The bar is loaded heavier than normal, and they take 4-5 seconds to lower it to their chest.  After reaching the bottom of the movement, their spotter helps to pick up the weight and return it to the starting position.

So, how do these “negatives” relate to us lean muscle lovers?

The more force you can REDUCE ultimately translates to the more force you can PRODUCE.  Your body can handle more weight in the eccentric phase (lowering) of movement than it can in the concentric phase.

Repeating heavy-loaded eccentric movements will lead your body to adapt and eventually handle more weight in the concentric phase of movement.  Eccentric movements also make your muscles work overtime to stabilize the movement pattern, which leads to more muscle growth.

You can apply this approach to more than just the bench press.  Simply take the approximate weight that you can lift or pull 1 time.  Then, perform 4 to 6 negative repetitions of the movement for 2 to 4 sets.

Mix up the numbers—Most assume that changing it up always refers to the exercises, but you should also consider the set and rep counts that you are performing on a regular basis.  It actually takes longer for your body to adapt to the exercises you perform than it does the rep counts.

I have my clients adjust their rep counts every third session, which means they are stimulating their bodies in different ways even though they may be performing the same movements.

New stimulation means increased strength and new muscle, leading to a higher metabolism and less fat.

Failure is bad—As obvious as this may sound, let me explain how it relates to your muscle gains and fat loss.

The majority of us perform a set until failure, or until we cannot perform another rep.  The problem here is that as you reach those high levels of fatigue your fast-twitch fibers contribute less, and your slow-twitch fibers start taking over.  Your fast-twitch fibers are your greatest source for muscle size and strength gains, so when they stop firing, you start wasting reps.

The solution would be to select a weight that challenges you, but be sure to abort the set once your pace starts to slow.  This will ensure that all the reps you’re performing are going to work for you as they’re tapping into the fat-burning fast-twitch fibers.

**************************************************************************************************************

Give these fixes a chance, and stop beating your head against a wall with no results in your training.  Plateaus are a natural part of the training process, but it doesn’t mean we can’t be pro-active and diminish the time we spend in these dreaded phases of training.

Your Coach,

Brian Utley

PS - Build lean muscle and incinerate body fat like crazy: Workout Routines To Build Muscle

I went over some theory the other day, mapping out how to build lean muscle and lose fat at the same time.  From that post, you should have learned that it'll take a highly strategic balancing act, that teeters between balls to the wall fat loss and meathead-like muscle building, all within the same day (or week, depending on which method you choose to follow).

Assuming your workout isn't first thing in the morning, you should have also realized that, contrary to popular belief, breakfast is NOT the most important meal of the day.  At least not when it comes to changing your body composition.

No sir, the post-workout meal trumps breakfast like the ace of spades, since it's virtually impossible to build lean muscle without getting this right.

You saw the carb-filled buffet I scarfed down post weight workout in that last post.  Plus, I talked about the importance of the pre-, during and post-workout carb/protein shake...all of which collaboratively set the stage for maximum muscle building and preventing muscle breakdown during that crucial window of opportunity.

Today, I want to focus on another part of the day, so you can get a better picture of how your meals should be structured to achieve this feat.  So let's talk breakfast...

Admittedly, I'm a little harsh on the pathetically lame, #1 most used, generic as hell nutrition tip that most sites give out in their "groundbreaking" articles...

You know, the whole "a balanced breakfast is the most important meal of the day...it jump starts your metabolism...never skip it and try to eat something within 20 minutes of waking up" garbage that everyone likes to rehash...

Well, I'm not saying breakfast isn't important-- hell, every meal is important if you want to make extreme changes to your body.  It's just not as important as all the literature would have you believing.

Soapbox aside, I should get back to the original point of the post...

When you're aiming to burn fat and pack on rock hard muscle at the same time, what type of breakfast is best?

Simple.  You need lots of protein, but without many calories...to promote muscle sparing/building, while operating at a caloric deficit throughout those morning hours.

Here's what I had this morning for my lean body breakfast, which of course, meets the criteria above...

You may have noticed that there were no bagels loaded with cream cheese on my ultra classy paper plate.  Actually, you probably can't tell what that mess is...

We have leftover 99% lean ground turkey topped with salsa and fat free cottage cheese.  I also drizzled a small amount of extra virgin olive oil over the top.  I washed it all down with 2 large glasses of green tea.

You can see I had a crap-ton of protein, a small amount of healthy fats, only a few grams of carbs and plenty of antioxidants.  I like to show you pictures so these concepts really resonate.  It takes sacrifice to build an exceptional body.

Sure, I would've preferred a ginormous bowl of Cinnamon Toast Crunch, but instead ate a plate of ground meat for crying out loud.

Most of your meals and snacks throughout the day should resemble this setup-- lots of high quality protein, minimal carbs (load up on veggies), some healthy fat and lots of water.  Then, the carb overfeeding comes into play right before, during and after your strength training workouts.

So that's just another look into the the day of someone who's trying to build lean muscle and lose fat at the same time.  Make sure your breakfast is lean body certified if you're trying to do the same.

Take it easy.  But not too easy.

Your Coach,

Brad Campbell

Speaking of building lean, shapely muscle... check out these advanced bodybuilding workouts: Lifting Routines To Build Muscle

Ever heard the saying, “busier than a 1-legged man in an a## kicking contest?”  Despite being busy and handicapped, this guy was more than likely a pretty ripped dude.

Why, you ask?  Because he had no choice other than to do single leg activities.

You see, when we get away from exclusively training the conventional double-leg movements like squats and dead-lifts, we really start to see results.

I’m not saying there isn’t a place for those traditional movements; I’m just suggesting you open your mind up to the benefits of single-leg training.

First of all, consider that single-limb training has been accepted and even preferred for the upper body for years.  It’s called dumbbell training.

So, why are people so hesitant to use single-limb training with the lower body?  Because they’re often misinformed.  I hear this a lot...“I can’t lift as much weight” or “I can’t get stronger.”

You have to shift your perspective because it’s all relative.  Single-leg squats actually recruit more muscle than do their double-leg counterpart, which translates into more potential for fat burn.  If you don’t believe me, simply stand up, and then raise 1 leg off the ground.

You should immediately notice additional muscles in the core, hips, and glutes activate that were not contributing when you were on 2 feet.  Now, consider the activity of these additional muscles when you’re doing far more than simply standing on 1 leg.

And, for those who are concerned about gaining strength along with that lean body look, have no fear because that’s exactly what single-leg movements provide.

Have you ever thought about what the limiting factor really is when performing a traditional squat?  It’s your back, not your legs.  How else do you explain that I can load 155 pounds on a bar and perform 8 clean reps of a rear-foot-elevated split squat (single leg squat with your back foot supported at an elevation) with full range of motion but can’t perform a 310-pound traditional squat 8 times with the same clean movement?

We see it all the time in the gym, guy performing squats, and instead of continuing to move through his hips, movement transfers to the lumbar spine because it can’t handle the load.

So, you’re saying that I can recruit more fat-burning muscle, more strength, and significantly lessen my spinal load by choosing a single-leg version over a double-leg version?  I’ll take it...

Plus, the anaerobic demand is far greater for a single-leg squat.  Try it out for yourself.  Compare a set of 8 double-leg squats with a set of 8 single-leg squats on each leg.  I guarantee your heart rate will be significantly higher on the single-leg version, because your body has to work so hard to resolve the instability and perform the movement.

No matter how you cut it, your potential for fat loss on a single-leg movement is going to exceed the double-leg option.

Just in case you’re looking for more benefits, I aim to please...

Single-leg movements are far more functional.  I doubt any of you got out of bed this morning and bunny hopped around the house or to work.  You’d probably get some pretty odd looks.

In our daily lives, we function with our legs operating independent of 1 another, so our training should reflect that if we not only want to look good but also perform well in our day-to-day routine.

And, speaking of performance, I know there’s a lot of you out there like me who want to impress when you take your shirt off at the gym, but you don’t want to lose that attention once the pick-up game starts.

For weekend warriors, single-leg training will raise the level of your performance without a doubt.

Plus, the likelihood of injuries decreases significantly when you perform single-leg training because of the additional stabilizing muscles that are activated during training and consequently support your joints during performance activities.

So, maybe the previously mentioned a## kicker wasn’t so bad off after all.  Don’t be discouraged if, at first, you have a hard time performing the single-leg movements.  Stick with it.  Once your stabilizing muscles start responding, you’ll have no problem performing the movements and will begin reaping the rewards of single-leg training.

Let me know how it goes...

Your Coach,

Brian Utley

PS - To check out all the killer celeb workout reviews I've done here on Awesomeness.com (oops, I mean TopFatLossTrainer), go here:  Celebrity Workouts

I swear I can't go the gym without having a funny story to share with you guys.  Seriously, it's impossible.  There's just too much irony and way too many meatheads to not see something hilarious (and by hilarious, I mean frustrating in a way that makes me want to gouge my eyes out).

Alright, so I'm at the gym the other night, minding my business, doing my thing, when I can't help but notice this stereotypical meathead hanging out on the squat rack.  I'll give the kid some credit because he had a major case of bird legs and he was actually working on them (which is better than most guys can say) - first with about 20 sets of squats and then he moved onto calves.

No problems yet, except for the fact that he was hogging the damn squat rack for the length of my entire workout, which meant I had to improvise and hit my quads with some Bulgarian split squats (ouch).  Anyways, as I watched this kid check himself out in the mirror for about 5-minutes in between each set, I slowly started to get irritated.

Then, his girlfriend musta finished her cardio workout because all of a sudden there's this chick hanging out with him, which extends his rest periods to about 10-minutes of "OMG story time."

Gimme a break dude, talk to your girl when you're done with your damn workout.

I think he was one of those paranoid, over-protective boyfriends who has to have his girlfriend right there with him at the gym, but at the same time is never more than like two feet away from her because he's scared other dudes will be checking her out (you've all seen that guy before).

Anyways, the happy couple who apparently think they're on a date are not only preventing me from doing my planned bodybuilding workout because of their time-consuming shenanigans... but they're starting to get all touch-feely as if there's no one else in the gym.

Really?

It gets worse.  After cranking out some sets of standing calf raises (again, he gets some props for working on the legs), he feels the need to do donkey calf raises.  Here we go.  Next thing I know I see this clown tell his girlfriend to mount him, as he bends over at the waist and does his reps.

Ridiculous.

I felt like punching him in the throat.

You're not Arnold Schwarzenegger bro and no one believes for a second that it would be tough to do donkey calf raises with a 95-lb sorority girl on your back.

I don't know, maybe I was just pissy because they were completely blocking off the squat rack, but seeing this dude grunt and huff and puff with his frail girlfriend on his back, just sent me over the edge.  Plus, there was a seated calf machine like 5-feet away.

I think he was just trying to impress his girlfriend...either that or he was suffering from meatheaditis (that's a new medical term I just made up, lol).

If you're going to take more than 90-seconds rest in between working sets, you better be either puking, contemplating puking or getting a really big drink of water.

If you're checking yourself out in the mirror, giggling with your girlfriend, fixing your hair, talking on your cell phone or reading a magazine, you're wasting your time and drastically reducing your chances of making any progress - whether it be fat loss or building lean muscle.

I know none of YOU pull this crap...I just wanted to share that story with you.  It was kinda funny and extremely irritating, all at the same time.

Okay, I'm done with donkey calf raises and I'm done with my rant.  Good to get that off my chest.

Anyways, who else is absolutely RIPPING it up this weekend?  I'm about to annihilate the lean body workout I have planned for today.  Time to get in the zone...talk soon.

Your Coach,

Brad Campbell

PS - Here's some bomb-diggity workouts you might want to check out: Navy SEALs Workout and Workouts To Build Muscle

Who else wants to lose fat and get shredded CRAZY fast?  If you answered "I do, I do," then this hybrid workout is going to produce like Steven Spielberg, baby.  I'm placing this in the weight training category, but really it's about a 60/40 blend of strength training to cardio training.

Hence, the term "hybrid workout," which just means a mix of two different forms of workouts blended together.  The purpose, in this case, is to produce rapid fat loss and quicker gains in lean muscle.  There is only one downside to this hybrid workout - it's very challenging and causes a lot of lactic acid buildup, which you'll notice in the video (my shoulders were en fuego and I  had to decrease the weight of my dumbbells after a couple of sets).

The first time you try this workout, I recommend using a slightly lighter weight.  Make sure  your form is solid and you can work through a full range of motion, explosively and without causing injury.  After you feel comfortable with this hybrid workout, make sure and select a HEAVY and challenging weight - this is key for producing the crazy fast fat loss results I promised.

If you're not hurting like I was during this workout, you probably need to up the weight and explode more.  This goes for my girls, too (believe me ladies, "manly" weight workouts are necessary for the body you want to build).

By the way, don't make fun of my blooper in the beginning of the workout video (haha, I left that in there because it cracked me up when I watched it).  Enjoy the shredded body you're going to have thanks to this crazy hybrid workout.

Hybrid Workout - Lose Fat & Get Shredded CRAZY Fast:

[Content protected for Inner Circle members only]

Your Coach,

Brad Campbell

Every time there’s a UFC fight on I get inspired to whip up a new “fighter’s workout” for my TopFatLossTrainer readers.  Because of the free UFC fighting event that’s playing tonight (thank God it’s not PPV…I won’t have to listen to my girlfriend b*tch when the next cable bill shows up), I designed this sick workout that’ll give you a lean fighter’s body.

You don’t have to be a die hard UFC or MMA fan to use this workout either…as long as you dig the ripped, athletic look (for guys) or the lean and toned look (for girls), this UFC workout is perfect for you.

Make sure you focus and get extra determined before attacking this workout.  It’s going to require you to dig deep and push through some pain…but the results will be worth it.

Alright, so here’s how we’re going to transform your body and make you look like a ripped UFC fighter…

UFC Workout For a Fighter’s Body:

---> After a light warm-up, complete 30 seconds of each exercise at 100% intensity, take 15 seconds of rest, then transition to the next exercise.

Explosive push-ups

Squat jumps

Dumbbell boxing

Pull-ups

Bear crawl

Dips

Tuck jumps

Burpees

---> Rest for 1-minute and repeat the circuit one more time.  Each circuit takes about 6 minutes, so the entire workout will be about 13 minutes of pure hell.

---> Make sure you’re doing all the exercises as explosively as possible for the entire 30 seconds and don’t cheat on the rest periods.  It’s easy to go way over 15 seconds if you’re not careful…don’t do this, I’ll be watching.

My UFC-inspired workout will take your cardiovascular conditioning to the next level.  More importantly, you’ll be producing a lot of lactic acid and forcing your muscles to work while they’re short on oxygen.

This causes a sweet afterburn effect, where your body will have to work hard to bring things back to normal.  The result?  A spike in metabolism for the next couple of days that’ll eat away at unsightly body fat.

Plus, you’ll target fast twitch (type II) muscle fibers with the explosive exercises done at all-out effort.  This is cool because your fast twitch muscle fibers have more potential for growth.

Adding extra lean muscle burns more calories at rest and helps give you that hard, sculpted look, just like a UFC fighter.

Intense workouts like this will help you to make quicker and more dramatic results.  The advanced training tactics that I sprinkled into this UFC workout are straight up dynamite.

I’m all about getting better fat loss results in less time, even if that requires me to step outside of my comfort zone during the workout.  Plus, challenging yourself with a demanding UFC workout like this makes your confidence soar.

If you need expert help building your fighter’s body, you best get on my VIP list.  Enter your name and email in the blue box below and I’ll give you the tools you need to succeed.

I’m off to get ready for the UFC fights.  One last thing...if you want to really take your body and  your fitness to the next level, my affiliate friend just came out with a new program that's so legit it's scary.  This is the same type of training he uses to condition special ops personnel, bodyguards who protect prime ministers, MMA fighters, you get the picture.

He uses body weight-only workouts that are ultra short and effective (just like I recommend on TopFatLossTrainer all the time) and can be done anywhere and at any time.  To get  your grubby little paws on this body sculpting program, just go here:  Tacfit Commando Review

Your Coach,

Brad Campbell

And here's my favorite hardcore training routine: Navy SEAL Workout (extreme workout for serious trainees ONLY)...