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Lose Stubborn Fat! Josh Hillis' Fat Loss and Fitness BlogHey, this is Josh Hillis, expert in helping people lose stubborn fat, kettlebell instructor, and certified personal trainer. I've been featured in USA Today and The Denver Post.
Beyond the usual "of course" fat loss and fitness information you see all over the net. This blog will help you lose stubborn fat and get the body you really want. Be proud of and inspired by your body™
- www.losestubbornfat.com The 12 Days of Fitness 
Ok, so everyone is asking about what I'm giving away this year!This year I'm giving away 7 Wicked Fast Fat Loss Workouts! It's 7 effective fat loss workouts, all under 20 minutes. Plus, they're all new. So if you've already got all of my books, and even my 12 Days of Fitness gifts from last year, these workouts will be completely new. To top it all off - everyone has been telling me they like video - so the 7 Wicked Fast Fat Loss Workouts are all in follow-along-video format! It's a solid product, and I could definitely sell it for $4o. But I'm totally giving it away.On top of that, there are 150 other fitness professionals giving away stuff too!www.12daysoffitness.com is the biggest giveaway of fitness information in the world. Last year I got thank-you emails for months afterwards, from all the cool stuff people got. Everyone LOVED the 12 Days of Fitness give away! You definitely don't want to miss out.So people ask - why are all of these trainers giving away full on fat loss and fitness products? Why for free? It sounds too good to be true!Here's the deal. My blog has 4917 readers. If we were all hanging out that would be a TON of people... but in terms of the world it's still pretty underground. In reality, I'm known by more trainers than I am by regular workout girls and guys. Most of you reading heard about this through word of mouth, or Digg or StumbleUpon. And most of you told your friends about this blog, or forwarded blog posts or even posted about this on your own workout blogs. That's how this www.joshhillis.com has grown from 1000 people reading to 4917.And now the next level:The 12 Days of Fitness is an opportunity for me to expose my information to tens of thousands of people across the world. And at the same time, you will get to check out stuff from the 150 best trainers around the world. You may get a product from some trainer in Europe you've never heard of who's totally awesome - but you never would have seen their stuff otherwise.Everybody wins.You get free fitness and fat loss information from the best 150 trainers in the world, and maybe I get to be internationally famous =)Enjoy!www.12daysoffitness.com
Posted by Josh Hillis | Permalink | Comments (0) Digg This | Save to del.icio.us Using Tempo To Increase Muscle Gain Another installment of Muscle Building Fridays With Vince DelMonte
 Vince DelMonte is the author of No Nonsense Muscle Building – the number one bodybuilding program on the Internet.
For the past few years he's been considered the world’s top “Skinny Guy Savior" and have over 20,000 customers in over 100 different countries. Vince has an Honours Kinesiology degree from the University of
Western Ontario; is a regular contributor to Men's Fitness Magazine; and on the Advisory Team for Maximum Fitness Magazine. Posted by Josh Hillis | Permalink | Comments (0) Digg This | Save to del.icio.us Britney Spears' "Circus" Workout with Seven
Running and pushups. I gotta say the pushups look a little weak =) But you can't help but notice that Britney is looking rockstar hot again!
So Britney Spears has clearly working out with her trainer a lot again. These are the workouts that got her her body back. But now she doesn't have time to do them!Now she doesn't have as much time to work out as she's been in dance rehearsals 3 hours a day!It's a Matter of TimeThis second video they're doing a lot of pushing and pulling, and some small movements like curls and kickbacks. Clearly they're doing upper body / lower body split workouts.You'll notice I don't normally have my clients do split workouts, and I don't often write about small movements like curls and kickbacks. That doesn't mean they don't work. It's just a matter of time.We do full body workouts because it causes the best fat loss response in the shortest amount of time. We skip the small movements like curls and dumbbell kickbacks also because we don't have time.We do big bang movements: Push, Pull, Squat, Deadlift/KB Swing. We get the most fat loss results for the least amount of time.If I was working with my clients five days per week, it would be a totally different story. In fact, given enough time, I even let people do "steady" cardio. *gasp!*What is a Split Routine?The way Britney and her trainer Seven are "splitting" their workout is upper body one day, lower body the next.One day would be upper body: Pushing and pulling, and then the small upper body movements like curls and kickbacks. The next day would be lower body: Squatting and deadlifting, and then maybe smaller lower body movements like stability ball hamstring curls.The other way to do a split, favored by Harley Pasternak, is pushing and deadlifting one day, and then pulling and squatting the next day.Then he does a whole other day for the smaller movements like curls and kickbacks.So Monday and Wednesday might be squatting and pulling. Then Tuesday and Thursday would be deadlifting and pressing movements. Then friday is small arm stuff.It's a little unconventional, but I think it's a really cool idea.Either way it's taking your pushing, pulling, squatting and deadlifting, and splitting it up into different days.What's EffectiveDo you have 20 minutes to do cardio? Great, do intervals.Do you have an hour to do cardio? Great, do intervals, then do long steady cardio.Are you pressed for time for strength training? Do hard circuits of pushing, pulling, squatting, and deadlifting.Do you like doing curls? Great, do them after you've done a hard pushing, pulling, squatting and deadlifting workout.Britney Spears is working out with her trainer 4 to 5 days per week. They've got time to do split routines and long cardio.But you notice they've got the big bang exercises in there: Pushing and pulling is the important part of their upper body day. Pushing and pulling is the meat and potatoes. Curls and Kickbacks are desert.How Much Time Do You Have This Holiday Season?When I have a lot of time with my clients, there are lots of things we do that I don't write about here. I like to do a lot of Z-Health movement optimization - making people more elegant, powerful, efficient and graceful. But we don't always have time.Truth be told though, most of my clients don't have a lot of time with me, and they don't have a lot of time to work out on their own. We do the most important stuff, and we get results in a ridiculously short amount of time. People are shocked at how short the workouts are in Fighter Workouts for Fat Loss (fw4fl-men and fw4fl-women) and The Stubborn Seven Pounds, but I cut out everything that's unnecessary. To paraphrase what I learned studying Bruce Lee - Most people study a lot trying to figure out what they can add in.The master studies a lot to figure out what they can take away.Her Personal Trainer's Name is SevenWhich I think is totally cool.You always get bonus points if your personal trainer has a one word, really cool name.And Seven is definitely cooler than that girl on the TV show Blossom who's name was Six.I'm going to change my name to "Eight". I'm kidding. I'm totally changing my name to "Odysseus".Really, 'cause "Maximus" would be too cliché.
 The Stubborn Seven Pounds, the perfect get-lean-and-hot-for-the-New-Years-Party workout program, is still on SALE:Fat Loss Workouts Holiday SaleBy Josh Hillis"I've seen more results in 6 weeks training with Josh than I saw
in the previous two years working out on my own" -Stephanie Weis Josh has been featured in USA Today and The Denver Post.
© Joshua Hillis 2008
Posted by Josh Hillis | Permalink | Comments (1) Digg This | Save to del.icio.us Britney Spears: I hate working out, I love my toned body Working Out Isn't Fun AnymoreWord on the street is isn't the "workout girl" that she used to be. She used to be all about working out, and she loved it.
Now, she'd rather focus on her music.
Right now, Britney hates working out... but she has to.And I think that's normal. We all go through phases where working out is inspiring and fun.And then we go through phases where working out is pain in the ass.But look, I'm not always inspired about brushing my teeth, but I have to do it every day anyway.Working out is like that sometimes.Look, in the past I had some jobs I really hated. But I liked getting a paycheck.Working out is like that sometimes.Britney has said that she hates working out right now, but she loves her toned body.
The HolidaysLook, the holidays aren't about working out.All of the commercials on TV right now are about spending money and eating. We're programmed to think of certain things in December and working out isn't typically the first thing you think of.The holidays are about getting fat.In fact, this is probably the least inspiring time to work out.So suck it up.Britney's workout is in full swing because she has an album coming out. She doesn't have time to get fat on eggnog and Pumpkin Spice Lattes right now.She doesn't want to work out and eat right, but she really likes looking hot.At the New Years party there are going to be two kinds of people:1.) The girls and guys who are in wicked shape.2.) The girls and guys who are "promising themselves they'll get in shape next year". Girls, decide RIGHT NOW, what size dress do you want to wear at the New Years party?Are you going to eat right and workout, even when you don't want to?
The Stubborn Seven Pounds, the perfect get-lean-and-hot-for-the-New-Years-Party workout program, is still on SALE:Fat Loss Workouts Holiday SaleBy Josh Hillis"I've seen more results in 6 weeks training with Josh than I saw
in the previous two years working out on my own" -Stephanie Weis Josh has been featured in USA Today and The Denver Post.
© Joshua Hillis 2008
Posted by Josh Hillis in Fitness and Fat Loss | Permalink | Comments (2) Digg This | Save to del.icio.us 5 Steps To Gaining Muscle Fast with Vince DelMonte Do You Know How To Gain Muscle Fast?
By Vince DelMonte
Could
you teach me how to gain muscle fast? Could you teach me how to pack on
an extra ten to fifteen pounds of muscle mass before my next vacation?
Could you help me get ready for my first bodybuilding or fitness model
competition? Could you help you look like someone who actually lifts
weights? Could you help me build a body that turns heads and demands
respect? As a skinny guy muscle building
expert, I get approached these questions daily in my office. Every
single hard gainer I consult with wants to know how to gain muscle fast
and how to do safely and effectively.
Hard
gainers, please listen up! There is hope for you. I am happy to say
that learning how to gain muscle fast is not as hard as some would make
you believe but it also not as easy as you might think. But you must be
prepared to train smarter and not harder. Don't get me wrong, I'm not
talking about wimping out during your workouts. I am referring to the
big picture of training more intelligently.
Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.
1. Never Perform More Than 10 Reps.
If
you are lifting weights beyond 10 reps than you are emphasizing your
slow-twitch muscle fibers which have the smallest opportunity for
muscle growth. You are a hard gainer and you need recruit the maximal
amount of muscle fibers in every set. Always choose your weights
knowing that a 11th rep is forbidden and trespassing into 'skinny land.'
If
you really want to gain muscle fast than get your mind into heavy
lifting mode. Every single set and every single exercise. Keep the
weights heavy and never more than 10 reps. Approach every workout
knowing that you are going to be venturing into new territory and
waging war on your skinny genetics. I recommend these workouts with a
workout partner so you can eliminate any safetey issues, not slack off
and push your limits every inch of the way.
2. Reduce Your Workout Time
Perform
more work in less time and you have increased your work capacity. Work
refers to the number of sets, reps and poundage within your workout.
Who is fitter? The guy who can do 4 sets of 185 pounds bench press with
30 second rest or the guy who can do 4 sets of 185 pound bench press
with 90 second rest? The one who can do the same amout of work in less
time. Guess who is more muscular? The one who has a higher work
capacity.
Next time you enter
the gym, try to complete your current workout in less time. Take
shorter rests. Move from one exercise to the next much quicker. Don't
be surprised if you feel out of shape! This is one of the easiest tips
you can take away to increase your muscle density and take your fitness
to a new level. Be prepared to humble yourself and get out of your
comfort zone.
3. Do Only One Exercise Per Muscle Group
Only
one? Yes, only one, unless you want to buy into the notion that you
must mutilate a muscle for over an hour to get any growth out of it.
Consider this typical day in the gym. Today is your chest day. Your
first exercise is bench press. You perform your first set with 185 lbs,
second set with 205 lbs, third set with 225 lbs and fourth set with 245
lbs.
Assuming this is your max
weight for the desired number of reps, is it not safe to say that you
have used the maximal number of muscle fibers? Your goal is to simple
spark your muscles into growth. Not exhaust them to death. Once they
experience a unknown assalut (stimulus), your body will be forced to
adapt and create new muscle to prevent future assaults! Therefore, your
take home lesson is this: Once you have out performed your last
workout, it is time to move onto the next exercise.
4. Do No More Than 3-5 Sets Per Muscle Group
I
question a hard gainers workout intensity if they must do more than 3-5
sets per muscle group. Now if you are using anabolic steroids or have
muscle friendly genes than you can safely dismiss this advice.
Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.
Consider
the first 1-2 sets at 85% maximal effort. The third set at 95% maximal
effort and the fourth (and sometimes fifth) set at 100% maximal effort.
It is only this last all out set that contributes to the greatest
muscle growth. Anything over and above this last go till you blow set
simply exhausts the muscle beyond reason and delays your recovery
ability to hit the muscle again. It is this last set that you should
perform at least 1-2 extra reps or 5-10 extra pounds than last workout.
Mission accomplished. You have sparked your muscles into growth. Time
to move on.
5. Increase Your Strength 5% Every Two Weeks
One
of the biggest mistakes I see hard gainers make in the gym is not track
there progress. They return week-after-week to simply reherse the same
workouts with the absense of progress. How do you expect to gain muscle fast
if you continue to lift the same weights each workout? Your body is
designed to tolerate stress. Assault it and let it get bigger. Assault
it and let it get bigger. It's a simple concept.
So
your take home message is to aim for a minimum of 5% strength increase
every two weeks. You might progress a little quicker with larger muscle
groups like back and legs versus smaller muscles like biceps and
triceps. Just think, in six months from now, you will be over twice as
strong as you are now! I would actually recommend writing down your
strength goals for six months from now and than work backwords. If you
are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over
the next few months!
Conclusion
I know these five tips were not your typical Muscle and Fitness 101
advice and not your typical generic bodybuilding advice. I learned a
long time ago to question everything you read and hear. Learn for
yourself by doing and not by talking about it. As a skinny guy once
myself, 149 lbs to be exact, I defeated my skinny genetics and learned
how to gain muscle fast by not following the herd and training smarter
and not harder Will you?
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com
He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. Posted by Josh Hillis in Building Muscle | Permalink | Comments (2) Digg This | Save to del.icio.us Four Smart Ways To Crank Up Your Metabolism 1.) Lift heavier weight - Get stronger.2.) Increase your work capacity - Do more sets and reps in the same amount of time.3.) Run faster.4.) Add a little muscle.It sucks, I know. But the truth is, if you want a faster metabolism, you actually have to get in better shape.Your workouts have to progress.The next level: Start writing down your workouts in a journal, so that you know for sure you are making progress.I talk about keeping a food journal all of the time. But are you also keeping a workout journal?Are you really stronger than you were six months ago? A year ago? Do you even know?If
you really want to get crazy about cranking up your metabolism, you
could even try eating drastically higher quality food. Protein. Fresh
fruit, organic vegetables. Brown rice. Quinoa pasta. Ezekiel bread.Eating better would actually require planning meals, instead of just seeing what happens.The
next level: Plan all of your meals ahead of time. Split your food log
down the middle. On one side write: Plan. On the other side, write:
Actual. Take a minute and plan the day ahead of time. Make your
choices ahead of time.Now I Know The People Reading This Blog Are Wicked SmartYou guys know all this.I can tell from the comments you guys leave.I can tell even from which posts you guys read.But sometimes knowing and doing aren't the same thing.Some times we need reminders, or a swift kick in the butt.Or
sometimes it's a little thing that you pick out of the post - like
maybe you're eating great most of the time, but with a more little
planning, you'd take it to the next level.Maybe you've got all of the elements, but you haven't put it together in a structured program yet.There is no advanced, there's only better basics.Sometimes it's just a matter of double checking - am I really doing all of the basics?Also, just a reminder: the Holiday Sale is Still Going! All of my fat loss books are on sale. And make sure to sign up for www.12daysoffitness.com. I just finished editing the videos for 7 Wicked Fast Fat Loss Workouts - the fat loss product I'm giving away for the 12 Days of Fitness, and it's awesome! You definitely don't want to miss out. Also, it's free, so it's totally a no-brainer. Go to www.12daysoffitness.com right now and sign up to get all the free stuff! It's the biggest fitness give-away in the WORLD! Posted by Josh Hillis | Permalink | Comments (6) Digg This | Save to del.icio.us Older and Wiser Fitness Info » Feedjit Live Blog Stats Jessica Alba Workout, Eva Longoria Workout Lean and Strong: Weights WON'T Make You Bulky - Part 2 The Stripper Workout: Hot Girls Are Always Strong Weight Training and Cross Training for Runners: Myth vs. Fact Frank Miller movie "300" actor training How do I lift weights if I don't want to get big and bulky? Losing Fat Is The Simplest Thing In The World One of the Coolest Things I've Ever Seen The Best Exercise for Abs What about other people's fat loss books? December 2008 November 2008 October 2008 September 2008 August 2008 July 2008 June 2008 May 2008 April 2008 March 2008 More... Feedjit Live Website Statistics var _sttoolbar = {}stTypePad.init('http://w.sharethis.com/widget/?tabs=email%2Cweb&charset=utf-8&style=rotate&publisher=f7ca0c06-dcc0-481a-881e-5a72e30dd45a'); See What I'm up to on Twitter! Get the YouTube Videos widget and many other great free widgets at Widgetbox! by Josh Hillis Train Like 007 Quantum of Solace Workout vs. Casino Royale Workout Daniel Craig James Bond Workout Britney Spears: I hate working out, I love my toned body Britney Spears' "Circus" Workout with Seven Hayden Panettiere Workout How Did Lauren Conrad Really Eat? (to be on the cover of SHAPE Magazine) Best and Worst Beach Bodies: Audrina Partridge Kristen Bell and Hayden Panettiere: Workout Buddies Heidi Montag's Diet and Workout Jessica Biel's Workout Week Ketherine Heigl and Kettlebell Workouts The Jessica Alba Workout vs. His Number One Fantasy Jessica Biel Workout: Get the beach body LeAnn Rimes can bench press her bodyweight Do you have a sporty ass? Did Lindsay Lohan get "Skinny Fat"? Eva Longoria talking about her butt workout Jessica Alba got her body through smart workouts, not genetics Jessica Alba, Lindsay Lohan, and Eva Longoria: Why You Should Do Squats and Lunges 3 Reasons Why Bodyweight is Better Than Cardio Weight Training and Cross Training for Runners: Myth vs. Fact Military Says Long Slow Runs Cause Injuries, Don't Increase Fitness How Thin is Too Thin? The Best Machine for Cardio Is Why Your Cardio Routine Sucks, and Josh Hillis Cardio Rules Using Tempo To Increase Muscle Gain Britney Spears' "Circus" Workout with Seven Britney Spears: I hate working out, I love my toned body 5 Steps To Gaining Muscle Fast with Vince DelMonte Four Smart Ways To Crank Up Your Metabolism Oprah's Fat Loss Magic Pill Is A Load of Crap Holiday Parties and Thanksgiving Leftovers Vote On These Six Pack Abs Contest Winners! Denver Fitness Expert Donates Free Fitness Resources To World's Largest Health and Fitness Gift Giving Bonanza Lose the Last Stubborn Seven Pounds! Josh's Fitness and Fat Loss Articles Josh's Personal Training Denver Certified Kettlebell Instructor The Diet Solution Kettlebells for Guys Kettlebells for Girls Most Overlooked 300 Actor Training Video 300 Opinions: Mark Twight's Response Jenna Does Sparta Floor Wipers from 300 Workout Routine Expert Craig Ballantyne does 300 The Fastest 300 In Denver Real Men Do 300 What Happens When Girls Do 300? The 300 Workout - Part 2 - How to do it Frank Miller movie 300 actor training - The 300 Workout The Landmark ForumRemove all of the mental blocks in your fitness. Find out why "trying really hard" and "wanting it really bad" hasn't gotten you to the level of fitness you want. If you feel "stuck", this is how you get to the next level. Z-Health Performance SolutionsTransform the way your body moves. Tiger Woods and Michael Jordan move so powerfully and so gracefully because their mind has a better "map" of their body. Z Health clears up where your body's map has fuzzy spots, and in turn you are stronger, faster, more powerful, and more graceful. Alwyn CosgroveWhen trainers want to get better at training fat loss, they go to Alwyn Cosgrove. If you're a trainer you need to read everything Alwyn writes. Pavel TsatsoulinePavel is the Russian Kettlebell Head Instructor. This is the school for strength and fitness like no other. Dan JohnDan is a world class strength coach who simplifies strength and fitness in a powerful and unbelievable way. I had a breakthrough as a trainer when I heard him say "People think it takes hard work to produce high level athletes. It doesn't take hard work. Producing high level athletes takes play." Subscribe to this blog's feed Google Search StatCounter
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