DON'T Worry About How Much Weight Is on the Bar

DON’T Worry About How Much Weight Is On The Bar What I’m about to reveal may seem simple, but it’s brutally effective for building slabs of new muscle. Yet almost no one is using it because of two things… It requires you to drastically reduce the amount of time between sets during the workout and… it hurts! The method I’m talking about is called Max-Density. And if you truly want to grow, you’re going to have to get over your ego and “man up.” Too many guys want to build their muscles but train with their ego. Using proper hypertrophy training means LESS REST and MORE WORK; the exact opposite of what most meatheads are doing when they’re chatting about some chick’s Instagram photos and resting five minutes between slinging weights with everything OTHER than the muscle they’re trying to work. Quite simply, Max-Density requires you to do the same “volume” of work — sets and reps — in a fraction of the time. Bottom line… MORE work, LESS time. THAT is how adaptations happen. NOT trying to add an extra ¼ rep to your full body bicep curls. How does it build more muscle? First of all, you’re not leaving your muscles adequate time to recover. That means your body will figure out a way to recruit MORE motor neurons and muscle fibers to get the job done. You’re also making sure all those potentially anabolic signalling hormones stick around and accumulate in the muscle as opposed to letting them flow out after each set. Turns out many muscle fibers stay dormant because you never give them a good reason to wake up! Recruiting new “dormant” muscle fibers means exploding new growth of your slow-to-grow muscles -- 30-40% NEW GROWTH. Next, density training massively improves your muscular endurance and cardiovascular conditioning. That means fantastic pumps, and that kind of “cell swelling” is directly correlated with a growth stimulus that is now known to drive muscle building. Improved conditioning and metabolic stress of high density training means your muscles will become superstars at the efficient use of nutrients (aka insulin sensitivity). In other words, they will gobble up everything you stuff in your face, which means more muscle and zero-to-no fat storage. In fact, this type of training drives up mitochondrial function and often forces your muscles to tap into your fat stores to fuel recovery in the hours and days after each density-style workout. That means you lose fat while building brand new muscle mass!

Using the same Sets & Reps.....STOP

Unless you want to keep getting the same mediocre results, you’re going to have to get out of your comfort zone and switch things up. And one of the fastest ways to ignite massive new growth is to change up the total amount of WORK that you are doing in a workout — Volume. Now, before you start screaming about some lame-ass excuse like overtraining, let me tell you that 99.9% of the guys I’ve worked with aren’t anywhere NEAR the workload that could push them into a state of overtraining, and knowing exactly how long to subject your body to this type of training before you back off is what a great trainer is for. Strategic high volume phases push the boundaries of something called “overreaching,” which is akin to pushing well beyond where you’ve been in the past, before backing off and allowing your body to adapt and grow in response to this new stimulus. Strategically increasing your volume — your total number of sets per day, week, or month — at the right time, and in the right way, is actually one of the fastest ways to create a new growth stimulus. However, doing this wrong can spell disaster. Trying to get strong, building muscle, or losing fat, all have VERY different set and rep requirements. If you start playing with volume before you have a crystal clear goal — your ability to know what biofeedback to look for becomes skewed — you are setting yourself up for stalled progress. And with poor progress comes the vicious cycle of loss of motivation. Sign up with BNR Fitness for 2015 and get proper results!! ONE BODY,ONE LIFETIME, ONE CHANCE

Refresh Your Workout 5 ways!!

Has your exercise routine gotten stale? Boredom with your routine quickly leads to shorter and shorter workouts, and then before you know it you're skipping the gym altogether. While it's common knowledge that the most effective exercise routines aren't routine at all, most of us stumble through the same exercises every time we hit the gym. And then we wonder why our results are lackluster. In order to really see results your routine must continuously change and challenge your muscles in new ways. Here are 5 ways to refresh your existing workout routine in order to see quicker and more dramatic results… Refresh #1: Circuit Training The days of doing single sets of each exercise are over, now it's all about circuit training. Increase your workout intensity by creating a circuit with 4 exercises and moving quickly between each one. Circuits will keep your heart rate up for longer periods at a time and will force your muscles to work double time. Always choose different exercises to be included in your circuit, to really keep up the intensity and the challenge. Also vary the resistance and increase the load at each session. Refresh #2: Go Heavier Most of us grab the same weights each time that we exercise, simply out of habit. Unfortunately this is one habit that is seriously hindering your results. Next time that you reach for a set of dumbbells grab heavier ones. This will force you to do fewer repetitions, and will challenge your muscles with greater intensity. Always use a spotter when using a heavier weight than you're used to. Refresh #3: One Side at a Time Do you find yourself doing presses, curls, raises and squats with both arms/legs at the same time? Increase the challenge and focus by singling out each arm and leg alone. Focus all of your effort and concentration on that single movement and be sure to increase the weight as you're able. Have you tried single legged squats lately? The act of using one leg forces all of your core stabilizing muscles to pitch in. Start without any weight at all, simply focus on your form and range of motion. You'll be surprised how sore you feel the next day! Refresh #4: Pump Up Music Do you have a personal exercise playlist? This is a quick way to instantly add some pep to your workout. Spend time selecting each song to add to the playlist. These songs should be ones that get your toes tapping and get you in the mood to move. Songs with a strong beat are always a good choice. Make your playlist long enough to cover your entire workout time. It's great to have fun, upbeat songs without any repeats. Unless you have a specific song that really gets you going – in that case play it on repeat! Refresh #5: Know Yourself Are you highly competitive? Then the best way to push yourself during your next workout is to exercise with someone who is in a little better shape than you. You'll spend the workout pushing yourself to new heights. Are you happiest in nature? Then move your workout to the great outdoors. Find a new and challenging outdoor activity to immerse yourself in. Are you a social person? Then structure your workouts around a group of likeminded, fit individuals. Don't try to go at it alone. Tap into that unique part of yourself that make you tick and cater your workout time in a way that best suits your needs. You'll be happier with your results and you'll be more likely to stick with it for a longer period of time. Use these quick and effective workout refreshers in your routine to instantly see improved results. Don't forget to change things up often, and to always keep your muscles guessing. If designing and redesigning your workouts doesn't sound like something you want to spend time figuring out, don't sweat it, let me do the work for you. My programs are specially designed to blast fat and to build muscle in all the right places. And you'll never get bored or do the same routine twice when you're working out with me! Call or email me today to get started on a fat loss program that really works. Bnrfitness@mail.com

How To Build more Muscle with BNR Fitness!!

Before you lift heavy, you have to understand something... As the muscle you're trying to build gets tired, your body will do everything in its power to shift tension AWAY from there to "protect" it. Ever notice that when you lift really heavy you seldom feel it in the right place? You'll always feel it better when the weight is lighter... right? Yup! Weak muscles stay weak, big muscles get bigger. That's just a fact of nature... Unless you learn to take control!... Listen, the ONLY reason for a lagging bodypart is a failure to put enough TENSION into the muscle over the complete RANGE OF MOTION of the muscle. Period... Until you learn to properly activate the muscle in the most scientifically optimal way, you will never pack on the kind of mass you desire and deserve... No matter how much weight you put on the bar! Now, if you're not building the legs you want... email me and discover how to place tension precisely where you need it to build a massive set of wheels...

Why you should NEVER use Splenda!

Splenda®, also known as sucralose, is an artificial, chemical sweetener. Despite advertisements stating “Made from Sugar, so it Tastes like Sugar”, which attempt to confuse consumers, Splenda® is not natural and contains no elements of natural sugar. You may also be surprised to learn that Splenda® contains chrlorine. Yes, the same chlorine that goes in swimming pools. And here's the worst side effect: Just like chlorine kills off micro-organisms in swimming pools, Splenda® and sucralose kill off healthy bacteria that lives in your gut -- healthy bacteria that is VITALLY important to virtually every aspect of your health. Recently, a study at the University of Duke confirmed this very finding. Not only is sucralose a heavily-processed, chemical artificial sweetener, but it's also damaging to your gut health, which goes on to affect every other aspect of your health. Here's a direct quote from that study: "Splenda® suppresses beneficial bacteria and directly affects the expression of the transporter P-gp and cytochrome P-450 isozymes that are known to interfere with the bioavailability of nutrients. Furthermore, these effects occur at Splenda® doses that contain sucralose levels that are approved by the FDA for use in the food supply.” Did you know that over 80% of your immune system finds it's home in your gut? In fact, there are more than 100 TRILLION living bacteria in your gut that control many aspects of your health, and due to things like the ingestion of artificial sweeteners like Splenda®, most folks have created a massive bacterial imbalance in their body. But, it doesn't just stop with the use of Splenda® or other artificial sweeteners. There are MANY other factors that are contributing to the bacterial imbalances that BILLIONS of folks are silently suffering from all around the world. That's why my good friend and Registered Dietician, Brett Hall, has put together this simple "Is Your Belly TOXIC?" quiz to help you determine if YOUR gut is suffering from DANGEROUS levels of toxicity that are silently destroying your insides, your health, and your fatloss efforts to boot. Thanks, BNR Fitness

#1 reason people fail to loose weight!!

Let me ask you this: If every day you stepped on the scale and saw a lower number, and every week you looked in the mirror to see visually noticeable results, would you continue doing what you are doing? Let me answer that for you. YES, you would. It doesn't matter how "hard" what you're doing is, you'd still continue to do it. In fact, you'd probably work out even more and tighten up your diet even more as a result of the RESULTS you're experiencing. Results are motivating. If fact, there's absolutely nothing more motivating. Nothing. And here's another reality: If you're NOT experiencing results, you will never continue to put in the hard work and effort necessary to change your body. Unfortunately, hard work and effort don't necessarily equate to results. In fact, there are a ton of people out there working hard, and getting nowhere. Why? Because there's a ton of information out there that simply does NOT work for fatloss, while still requiring a ton of hard work and sacrifice. For example, you could "diet" and choose the wrong foods and watch your weight stand at a standstill. You could perform hours of slow-go cardio every week only to watch the scale read the same number week after week. You could starve yourself, royally screw your metabolism, and even GAIN weight over time as a result And then what happens? You quit, that's what. And I don't BLAME you. Why would you ever continue to sacrifice without being rewarded? I wouldn't, and you shouldn't. So take a good hard look at what you're doing and think about this: What's fueling your workouts? What's fueling your desire to eat healthy and consume fewer calories? If results aren't your fuel, you're going to give up and quit...sooner rather than later. Proof? Let your car run out of fuel and see what happens. That's right, it doesn't go. The one solitary thing that fuels your desire to "stay on the wagon" is results. And that's what this newsletter is here for: to give you strategies and information that actually work, so you can continue moving forward toward your goals, without wasting your time. Now, one of the most important things you can do to ensure your "diet" isn't wasting your time is to learn exactly what foods to eat and when to eat them.  And that's exactly why we put together this meal-by-meal, fat-burning meal plan for you, we at BNR Fitness will give you this meal when you sign up with BNR Fitness.

Peanut Butter and Chocolate Super Smoothie

    Creamy peanut butter and rich chocolate are two delicious indulgences that, in their pure forms, are healthy and wise food choices.  Unfortunately, conventional food companies have ruined these foods by adding loads of white sugar, high-fructose corn syrup, dangerous hydrogenated oils, artificial colorings, emulsifiers, and other chemicals that can negate the natural nutrition benefits of peanuts and cocoa.   Instead, select organically-certified peanut butter and cocoa powder, add Bio Trust Protein , the best protein powder available, and create a fantastic protein-rich and fibe Peanut Butter and Chocolate SuperSmoothie.  The kid in you and the kids in your life will love it!    This terrific new recipe fuels you with 335 calories, 10 grams of fiber, and 30 grams of protein!     Bio Trust Protein Peanut Butter and Chocolate SuperSmoothie    2 scoops of Bio Trust Protein 2 tablespoons organic creamy peanut butter 2 teaspoons organic cocoa (or cacao) powder 1 cup (8 ounces) cold purified water   Add all ingredients in blender and mix until smooth.  Enjoy!   Optional: Try ½ fresh or frozen banana in the recipe.  For and even creamier consistency, use a 5 ounces of water and 5 ounces of unsweetened almond or rice milk instead of 8 ounces of water.