This is just a quick message wishing all the daddy’s a Happy Fathers Day!

Ladies - even though you are much better at remembering days like these compared to men, do something nice today for the dad in your life.

Are You Fit Enough For The U.S. Air Force?

It is always a good idea to test how fit you really are.

Have you ever wondered what you have to do physically to get a top score in the U.S. Air Force physical fitness standards?

Just for fun - here it is…

For a 35 year old man-

1) 1.5 mile run in less than 9:48 (6:30 per mile pace) 2) 52 push ups in less than 1 minute 3) 50 crunches in less than 1 minute

For a 35 year old women-

1) 1.5 mile run in less than 11:54 (7:55 per miles) 2) 30 push ups in less than 1 minute 3) 40 crunches in less than 1 minute.

Give it is try, and see where you stand.

To improve, it is always best to know where you are, and where you need to go.

For all the fitness program secrets to achieve maximum fitness results in less than 1 hour a week go to…

http://www.fitnessprogramsecrets.co m

Have a great Fathers Day to all!

Happy Bodybuilding,

Jim O’Connor Exercise Physiologist Wellness Word, LLC, 9461 Charleville Blvd. #312, Beverly Hills, Ca 90212, USA

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Hey Bodybuilder,

Quick heads up for you, check the video I just put up on the blog and I see you on Monday.

Here’s the link: http://clicks.aweber.com/y/ct/?l=BdkkS&me_fwOcrWkQ kw5&b=R7d.AXySKrQnhCCvI5hQ7w

-Ray Buildingbodies.ca

Buildingbodies.ca, 2123-33rd Ave SW, Calgary, AB T2T-1Z7, CANADA

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From: Charles Staley Creator of the Escalating Density Training Program

Got a good Q&A from muscle-author Jason Ferrugia - this one is all about how to build up those calves (I won’t make the standard “turn-your-calves-into-cows” joke that is just so completely overdone in the magazines…)

Anyway, this is a short article that will really help you get a handle on what you need to do in order to see results in your calves.

Good stuff!

http://www.staleytrainingprograms. com/products/edt-dvd/edt-articles/29-how-to-get-bi g-calves.htm

Enjoy!

Charles Staley Creator of the Escalating Density Training System http://www.staleytrainingprograms.com

P.S. Interested in receiving more great training info? Sign up for my training newsletter on any page of my site and get a complimentary copy of my ebook “The Unnatural Athlete”, packed full of my most politically-incorrect views on training, nutrition, fat loss, muscle-building and more!

http://www.staleytraining.com

Staley Training Systems, P.O. Box 2334, Gilbert, AZ 85299, USA

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Tom Venuto’s Bodybuilding & Fitness Secrets Newsletter Published online since 1999

Brought to you monthly by www.tomvenuto.com “The Honest Fitness Site”, promoting health, fitness and bodybuilding the all-natural way

Hi Bodybuilder,

Tom Venuto here again with another product advisory update from www.TomVenuto.com.

It seems that every time science uncovers some type of association between body fat and anything, opportunistic entrepreneurs are waiting in the shadows to create a product and a marketing campaign around it.

They ride the wave into the multi millions, until the buzz dies down or until the Federal Trade Commission (FTC) sues and slaps a padlock on their warehouse doors.

Then, it’s on to the “next big thing in weight loss,” because they know there will always be a gullible crowd eagerly waiting for the next quick fix.

One good example is when researchers discovered a correlation between cortisol and abdominal body fat.

Cortisol was then blamed as the latest culprit in the obesity problem, and cortisol-suppressing pills were touted as the “miracle solution.”

The advertising claims include just enough scientific fact to make even the savviest consumers say, “That makes sense, I think I’ll try that.”

They also hit home emotionally by focusing on common hot buttons such as stress (who isn’t at least a little stressed in this day and age?)

Brilliant marketing. Convincing.

Unfortunately, most of the claims being made are completely false, with only a tiny thread of truth woven in.

Here is my science-based expose and personal advice about cortisol, stress, belly fat and those infamous cortisol-suppressing pills:

http://www.tomvenuto.com/articles/ cortisol.shtml

Train hard and expect success,

Sincerely,

Tom Venuto, http://www.TomVenuto.com

Fitness Renaissance, LLC, PO Box 5097, Hoboken, NJ 07030, USA

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How Often to Train

I have seen lots of guys fall by the way side with their training. They don’t hit their goals and so they give up. I can understand this, but what I don’t understand is why they don’t seem to educate themselves properly.

One of the main areas that the general population need to educate themselves in is how often to train. It is counter intuitive, but often training less is the way to go. This is hard to grasp for many new lifters because it’s unlike just about every other goal that they would have set previously.

Normally, you decide what you want to achieve and then figure out how to get it. And in just about every case, working harder will usually get you to your goal quicker. In school, it’s often not the smartest kids who get the best grades, but the kids who work the hardest.

And so when I tell people to only train half as much as they have been, they begin to wonder what is happening. Surely spending more time in the gym is better? Well, no it certainly isn’t…

Training too often leads to overtraining, which is not the most productive way to build muscle. If anything, overtraining will leave you smaller and less muscular looking.

What I’m about to tell you is the optimum amount of time to spend in a gym per week. It’s not the “lazy man’s” method for lifting; it really is the best way to gain maximum muscle. So once again, I ask you to take serious note and don’t dismiss it as a random rant of mine. You should realize by now that ranting isn’t me at all.

Ok, so what is the optimum amount of time to spend in a gym per week? I say 3-4 hours. Now let me explain how I came to this number. Remember that each workout should go for no longer than 1 hour.

When you work out, I’m sure you already realize that you are putting a lot of stress on your muscles. Now, while this is what causes muscle growth, not much is going to happen unless you give your muscles a chance to recover.

If you continually stress your muscles, day after day, then eventually they will shrink because they just are not able to repair themselves well enough. This means that to build maximum muscle, you need to give your muscles a decent enough rest.

But what size rest is “decent enough”? Is a few hours plenty? Or is a week too short a time span? Because, while we want to give our muscles enough time to rest, we certainly don’t want to be giving them too much time off. While training once a year would lead to well recovered muscles, it probably wouldn’t be the best way to build muscle.

So here’s what you need to do. When designing a workout, it’s important to give your muscles at least 48 hours to rebuild themselves. This is why you should never train the same muscles 2 days in a row.

Now, does this mean you cannot go to the gym 2 days a row? Yes and no. It all depends on what you’re working out. You will notice in the workout guide that comes included that some have your workouts split up by body groups.

If you spend one day training only your legs, then it’s safe to say that your chest is not exhausted. And therefore it is safe to workout the day after, assuming you leave your legs alone that day. So, if you’re training your entire body (and you’ll see why you should soon) then the best way to tackle this is to use 3-4

workouts per week. For beginners, I like to start people off with a whole body workout 3 times a week. This is a great way to start off and it also gives the body a good enough time to rest.

So if you need to train 3-4 times a week and you’re only training for up to an hour each time, you can see how training 3-4 hours a week is the optimum amount of time that you need to spend in the gym each week. Piece of cake huh?

Until next time,

MH www.TheMusclehead.com

PO Box 368, Melbourne, Victoria 3000, AUSTRALIA

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