Deadly Bodybuilding Myths You Don't Know Part 1

There are so many unproven bodybuilding myths that are still around us. Would you believe me if I said you are being scammed out of 90% of the muscle growth you should be getting because you have been mislead and misinformed by one or all of these deadly bodybuilding myths. Here are the first three of six bodybuilding myths that must be dispelled!

Bodybuilding Myth #1

Train like a bodybuilder to become a bodybuilder.

This is the message screamed by the bodybuilding world. While this mantra may have inspired millions via popular bodybuilding magazines, it has also mislead millions by re-printing and rehashing irresponsible training nonsense that will wreak havoc on your body and make you just another one of the herd.

Imitating the training of the 'champion' bodybuilder is one of the most costly frauds in the exercise world because the 'instruction' from elite bodybuilders has no practical relevance for average people like you and me who are without gifted genetic potential and are drug-free.

The traditional 5-7 day splits, 5 exercises per muscle, 24 set chest routine is training suicide for the average trainee not spending a couple thousand dollars a week on special 'vitamins'. Not only are these magazines useless but they will cause injuries, over-training, and illness. The books and magazines will not tell you that the drugs and genetics were responsible for curing their problem of being a hard gainer. Supplements, 'better training', and more dedication are their 'secrets' so you are told.

Bodybuilding Myth #2

Train for the 'holy' pump.

The 'muscle pump' is described as putting your muscles under an extended period of constant tension. As your muscles stretch and contract they become gorged with blood which makes them feel tighter and fuller.

Getting a muscle pump is not necessarily what causes the muscle to grow – doing 100 reps with a light rep will create a huge pump – but does this make a muscle grow? Of course not! Distance runners get a pump in their legs when they sprint uphill. Do they get big muscles? Heck no!

Most bodybuilders swear by the 'pump' and preach that you are shuttling more nutrients into the muscle – but is that what is really happening? Sure it feels great, like Arnold says in the unforgettable scene in Pumping Iron, but all that is occurring is a 'back-up' of blood. The blood is 'stuck' inside the muscle, which creates that worshiped tight and full look.

The blood that's backed up into the muscle has hit a dead end and has nowhere to go. If you had fresh new blood that would be great, but unfortunately you just have old, stale blood getting ready for a snooze. That will not help you gain weight or build muscle mass!

The pump that is built up by the blood in your muscles will usually occur after you repeat set after set, which results in the famous "burning" sensation known as lactic acid. Lactic acid forms in the absence of oxygen. Lactic acid is a WASTE product and does nothing to build muscle weight.

Now if you are lifting extremely heavy weights and achieving a pump then this is a very good indication that you are making the muscle fibers work fully. I would only use the pump as an indicator to reveal how well you are 'targeting' the working muscle. Not as you guide to mark your success.

Bodybuilding Myth #3

You MUST train until failure.

Training to 'failure' has probably received more debate, misinterpretation, and improper logic resulting in too much wasted effort. Going to failure– going to the point in a set where you are physically incapable of going just one more rep, hence you 'fail' - is preached as the most promised way to make continuous muscle gains. Interestingly, there is no activity outside the gym that demonstrates this 'going to failure' principle is as critical as bodybuilders have employed.

Growing up as a long distance runner I often stood by and watched the sprinters compete, and was astonished by their tremendous quadriceps and hamstring muscle. Yet I never remember watching any sprinter on my team train until failure, nor do I recall them ever sprinting through the finish line and collapsing. Yet they demonstrated a greater amount of muscular work in less time each time they practiced and raced.

Also, I will never forget the phenomenal muscularity of the construction workers I used to work with when I laid bricks and framed houses. Yet I never recall them carrying timber around the yard until they could not pick up one more 2 x 4. Nor do I remember the bricklayers moving the bricks around until they could not move them anymore. Both of these groups had incredible muscularity and were able to stimulate muscle growth without going to failure. So why do so many command that 'failure' is an absolute law for stimulating muscle growth when much evidence shows otherwise?

Improving your body's sensitivity to the cold does not require you to go outside in the middle of winter with no clothes on prior to passing out. If you want to improve your tan, it isn't necessary to subject your skin to the sun prior to the moment of blistering. If you want to improve your ability to hold your breath under water, do you need to go to the point just prior to losing consciousness?

Since your body's primary function in life is to survive it will adapt only to the point where your body has sufficient defense to whatever element it is exposed. Similarly, when lifting weights your body will adapt to the intensity you have exposed it to over time while maintaining your recovery resources. As you can see, muscle growth stimulation operates on the same principle and does not require over killing your muscles' absolute limit.

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A Letter from Your Belly Fat

This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.

Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days.

Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence Training - otherwise, its all over pal, and you'll never see me again.

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A Useful Article On Healthy Travel Food

If you go travelling a lot you might be horrified by the lack of nutritional food on offer. Most companies that dish food out to travellers are more interested in profit than nutrition.

Going travelling can often force us to eat lots of unhealthy meals. It's hard to have control over your calorie intake as your food options will be so limited.

Don't be worried though, you can still enjoy delicacies on your travels without turning into a pig! With a little care, you can enjoy yourself without being over-indulgent.

If you want to try various delicacies, try to share them with a partner and use your common sense to pick out snacks and meals that are most likely to have the most nutritional value.

If you're on the road and eating breakfast at service stations, avoid eating deep fried eggs and bacon. Stick to cereals and sandwiches. If you're going to have eggs, stick to boiled eggs or an omelette.

Take plenty of healthy snacks with you from home to ensure that you and your kids are guaranteed to get some nutrition. You never know what your food options are going to be when you travel, so at a bare minimum you can make sure you have a few healthy snacks in your bag. Take things like protein bars, whole wheat bread sandwiches, fruit and juices. Don't take high fat and salty snacks like crisps and chocolate bars. Alternatively a great diet for on the move is The Lunch Box Diet which you can combine with a simple cool bag to keep everything fresh.

When food is offered to you during your journey, be it on a plane, a train or a ship, use you head to analyse the negative and positive aspects of the meals before tucking in. If possible, stick only to boiled, roasted or baked dishes rather than fried meals. Make sure you have adequate salads or vegetables to accompany your meal. These should always be provided as standard. You can check what food will be served before you arrange your journey.

Long distance travelling can be quite boring so it's hard not to stuff yourself along the way. This is why you should take only healthy snacks in case you get this urge. If you are serious about dieting or losing weight, then you should have a natural eye for filtering out healthy food from junk. When travelling, its time to put this instinct in to use and stay disciplined and eat as healthily as you can.

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Ab Workouts Slow Fat Loss

Not only are most traditional ab workouts a waste of time, but they also slow your fat loss efforts. Each workout you spend crunching takes time away from more effective fat loss methods - such as interval training.

That's right, the common man's (and woman's) ab workout taken from Shape magazine or Muscle'n'Fitness often hurts their fat loss program more than it helps it.

Remember - I'm in the business of getting you the most fat loss in the least amount of exercise time...so I have little room in my
program for traditional ab crunches (with the exception of using
basic ab exercises for beginners who need to learn to use their ab muscles after a lifetime of inactivity).

Instead, I focus on exercises that build a 6-pack AND burn a lot of calories at the same time. That's why I'm a big fan of making EVERY exercise an ab exercise (by bracing the abs in every movement), as well as using total body ab exercises (such as Mountain Climbers, the Spiderman Lunge/Climb, and the Stability Ball Jackknife).

These exercises use far more muscle mass than a traditional crunch. In fact, some of the total body ab exercises are "interval-like" in nature, helping to put more metabolic turbulence on the body, and as you know, that's what burns calories during AND after the workout.

Now of course you know that you can't spot reduce the fat on your body - so doing an endless number of crunches not only does little for you in terms of losing fat, it also wastes your time in your quest for a 6-pack.

Here are a couple of strategies to maximize your workout time when your goal is to get lean, and get down to a low-enough body fat percentage to see your abs in as little workout time as possible:

(If you've got 2 hours a day to workout, by all means, do whatever your heart desires...but I don't think many of us that live in the real world have that kind of time.)

A) First, simply cut back on your ab training - If your goal is to
simply lose fat, gain a little muscle, and just look as good
possible, then you can't spend 30 minutes on abs everyday. You can build your 6-pack by doing less than 30 minutes of ab exercise per week.

I'm convinced that no one (not even a fitness model or pro
bodybuilder) needs more than 30 minutes of ab training per week.

In fact, at the photoshoots I supervise for the fitness magazines,
I get to talk to a lot of fitness models and what they tell me
about their training routines might shock you. Most of them don't train nearly as frequently as you or I might think.

Instead, they've worked hard over the years with the basic lifts to build their body, and now many of them simply use nutrition and maintenance workouts to keep their abs showing.

B) Second, replace your crunches with the total body ab exercises I mentioned earlier. Also, if you have access to a cable machine, you can do weighted ab exercises such as kneeling cable crunches.

C) And finally, if you are doing intervals for fat loss as I
recommend, you can use the following approach to increase the
difficulty of your ab and interval training. However, this is an
advanced method only. Beginners should stick to the TT guidelines in their manual.

During your interval workout, perform an ab exercise during your active recovery period. For example, if you are doing running intervals on a treadmill...

Run for 60 seconds at your work interval speed. Immediately stop the treadmill, get off, and go into a set of 20 Mountain Climbers. Climb back on the treadmill and start it up for your next interval. Repeat for 3-6 intervals.

You can also use basic spinal stabilization "ab exercises" such as
the plank, side plank, or advanced plank versions (i.e. plank with your arms on the ball) to train your spinal stabilization while under heavy breathing stress. I learned this technique from Dr. Stuart McGill.

Remember: Always train safe, with good form, and be conservative. Don't try to be a hero in the gym, but you should safely challenge yourself in each workout.

Stick to the Turbulence Training Guidelines if you don't know where to start.

Sincerely,

 

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Protecting Your Commissions

Thieves are a problem out in the brick and mortar world is for business owners and thieves are a concern for cyber space business owners. Out in the brick and mortar world, thieves will take money and merchandise and it isn't any different online. The real world merchants use locks and alarms to deter thieves. Internet business owners need to use anti-theft software to protect their commissions. Here are some things you can do to protect yourself and your commissions:

1. Use Meta Refresh: A meta refresh is a simple bit of HTML code which automatically redirects your visitor to another page (your affiliate URL). It provides a neat way of presenting affiliate links in newsletters. It probably helps reduce commission bypassing and commission hijacking. A big advantage of using meta refreshes is that if merchants change their affiliate links, you can change links on dozens of pages quickly and easily by altering only one file.

One problem is that some search engines don't like meta refreshes because they're frequently used for unsavory purposes. So if you use this technique, use it with caution.

2. Use a URL redirection service. You can use free services or buy a unique domain name for each affiliate program you join. URL redirection makes affiliate links less obvious, so this will reduce some commission thefts.

3. Use a web-based ad tracking service. The ad tracking link initially hides the affiliate link, reducing thefts.

4. Use an ad tracking script. Good ad tracking scripts hide the affiliate link as well as being useful for tracking. It has the advantage that it doesn't promote someone else's domain.

5. Use JavaScript redirect. Because this initially hides the affiliate link, it should reduce commission thefts.

Be aware that thievery is a problem for online businesses and take the necessary steps to protect your commissions.

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Achieving Your Weight Loss Objectives Using Hypnosis

When trying to lose weight, it's important to know where you are heading and why. You need to know how much weight you want to lose and how you're going to go about losing it. When you have a plan and you have set some goals, hypnosis can take  you one step close to achieving your objectives.

To lose weight successfully, you need to have a plan. You need a solid diet and/or exercising plan in place that you know you can stick to, and you need to be committed. Once these elements are in place, using hypnosis can be very powerful and speed up your weight loss dramatically.

Have a Plan

Trying to lose weight with no long term plan isn't going to get you anywhere. Take some time to come up with a suitable diet plan. Seek help from a professional nutritionist if you need to.

The same goes for exercising. Decide how often you're going to exercise every week and what form of exercise you will be doing.

Give yourself some time to decide on an eating and exercise plan. You should be thinking long term here. Come up with a plan that you know you can stick to for a long time. It's very important that your plan is a long term plan so that you know what direction you are heading in the future.

Make A Commitment

When you have a plan in place, make a solid commitment to yourself. It takes a lot of time and effort to lose weight permanently. You'll notice that I have stressed the importance of the long-term future in this article. You should be prepared to make a lifelong commitment, not just a 2 or 3 month commitment.

Set Realistic Goals

If you set yourself goals, make sure they are realistic. Goals should be measurable and attainable. For instance, "go swimming twice a week", "walk for 30 minutes a day".

Hypnosis for Weight Loss

When you have committed to a long term plan and set realistic goals, you've made a great leap towards achieving your weight loss objectives. The only missing piece of the puzzle is finding your inner motivation.

When you adopt a new diet and exercise plan, you will be eating new foods and working out your body in a way that you never have before. Because of this, it can often be hard to adapt to the changes without resorting back to your old ways.

This is where hypnosis can be so valuable. No matter how good an eating plan you have in place, if that inner voice in your head is not on your side, you will easily be lured into breaking your new healthy eating and exercise patterns.

Some famous studies have been conducted where as many as 90% of subjects lost more weight than dieters not using hypnosis, and were able to maintain their lost weight 2 years later.

Hypnosis helps to make that internal voice in your head more helpful and more persuasive. It can reduce the power and volume of the unhealthy voice so it doesn't have a destructive effect.

By targeting your subconscious mind, hypnosis can weed out the self-sabotaging thought patterns in your head and replace them with powerful positive messages. This naturally gives you a deep drive and determination to stick to your long term health plans.

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Adaptations To Sprint Training

If you are looking to improve your physical conditioning, sprint training is one of the best ways to go about doing so.

Many individuals prefer sprint training because it takes a lot less time than traditional forms of cardio that have you going for thirty to sixty minutes at a time and there are a great number of benefits that will be seen when you do this more intense form of sprint training workout.

EPOC

One of the biggest benefits you'll get from sprinting is the EPOC effects it creates. This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.

Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout. To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.

Metabolic Adaptations

Next, when you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP.

This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen.

If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).

Phosphate Metabolism

The next benefit you'll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body's fuel source for muscular activity, so anything you can do to increase this is going to be beneficial.

Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%.

Glycolysis

The next adaptation that will occur after you've been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.

Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).

Intramuscular Buffering Capacity

Finally, the last adaptation that's seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you're debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you'll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.

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A Day In The Life Of An Affiliate Marketer

Being in the affiliate marketing business is not that hard now with the internet at your disposable. It is much easier now compared to the days when people have to make use of the telephones and other mediums of information just to get the latest updates on the way their program is coming along.

So with technology at hand, and assuming that the affiliate is working from home, a day in his or her life would sound something like this…

Upon waking up and after having breakfast, the computer is turned on to check out new developments in the network. As far as the marketer is concerned there might be new things to update and statistics to keep track on.

The site design has to be revised. The marketer knows that a well-designed site can increase sign ups from visitors. It can also help in the affiliate's conversion rates.

That done, it is time to submit the affiliate program to directories that lists affiliate programs. These directories are means to attract people in joining your affiliate program. A sure way of promoting the affiliate program.

Time to track down the sales you are getting from your affiliates fairly and accurately. There are phone orders and mails to track down. See if they are new clients checking the products out. Noting down the contact information that might be a viable source in the future.

There are lots of resources to sort out. Ads, banners, button ads and sample recommendations to give out because the marketer knows that this is one way of ensuring more sales. Best to stay visible and accessible too.

The affiliate marketer remembered that there are questions to answer from the visitors. This has to be done quickly. Nothing can turn off a customer than an unanswered email.

To prove that the affiliate is working effectively and efficiently, inquiries would have to be paid more attention on. Nobody wants to be ignored and customers are not always the most patient of all people. Quick answer that should appear professional yet friendly too.

In the process of doing all the necessities, the marketer is logged on to a chat room where he or she interacts with other affiliates and those under that same program. This is where they can discuss things on how to best promote their products.

There are things to be learned and it is a continuous process. Sharing tips and advices is a good way of showing support. There may be others out there wanting to join and may be enticed by the discussion that is going on. There is no harm in assuming what opportunities ahead.

The newsletters and ezines were updated days ago, so it is time for the affiliate marketer to see if there are some new things happening in the market. This will be written about in the marketer's publication to be distributed to the old and new customers.

These same publications are also an important tool in keeping up to date with the newly introduced products. The marketer has put up a sale and promotion that customers may want to know about. Besides, they have to keep up with the deadline of these sales written in the publications.

It is that time to show some appreciation to those who have helped the marketer in the promotions and sale increase. Nothing like mentioning the persons, their sites and the process they have done that made everything worked.

Of course, this will be published in the newsletters. Among the more important information that have been written already.

The marketer still has time to write out recommendations to those who want credible sources for the products being promoted. There is also time to post some comments on how to be a successful affiliate marketer on a site where there are lots of wannabees.

Two objectives done at the same time. The marketer gets to promote the product as well as the program they are in. Who knows, someone may be inclined to join.

Time flies. Missed lunch but is quite contented with the tasks done. Bed time….

Ok, so this may not be all done in a day. But then, this gives you an idea of how an affiliate marketer, a dedicated one that is, spends the marketing day.

Is that success looming in the distance or what?

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Affiliate Marketing – Highly Cost Effective, Highly Efficient

The Internet has fast become an efficient and trusted way for companies to market and sell their product. One of the reasons for this has been the rise of "Affiliated Marketing" - which is when a website directs traffic to itself through adverts on other (usually related) websites. Affiliated marketing either pays the affiliate through a pay-per-click program (the affiliate receives money every time an advert is clicked) or a pay-per-sale program (the affiliate receives commission every time a posted advert on their site generates an actual sale or subscription.) Generally, the pay-per-sale program (also called cost-per-sale, or CPS) is the tried and trusted form of affiliate marketing used.


Affiliate marketing began just four years after the world wide web was launched, originally popularized by well known companies such as CDNOW or Amazon.com. Google's Adsense is also a very well known type of affiliated marketing, but is not really considered as true affiliate marketing as the adverts usually centers around the theme of the website they are displayed (known more as contextual advertising.) Google does not also directly sell a specific product, but generates money in other ways.

Affiliate marketing is highly cost-effective, and in effect costs both the advertiser and the affiliate nothing, while having the potential of bringing in a very large form of income for both parties. While pay per click (or cost-per-click) mentioned above can present a risk to the advertiser, the cost-per-sale (CPS) system has very little or no risk at all for both parties, and is therefore preferred.

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Deadly Bodybuilding Myths You Don't Know Part 2

Low reps are for size and high reps are for cutting.

Your muscles do not have much personality – they are either growing, shrinking or staying the same.

If you want your muscle to grow then gradually force your muscles to do more work and outperform your last workout's performance. If you are content with the size of your muscles right now then this is easy – just keep doing what you are doing. And to make the muscle smaller, this is even easier – simply do not train it.

You can not pick certain exercises to get a muscle 'cut' or make a muscle 'huge' - this theory holds no water. Muscle 'cuts' are a reflection of two criteria on the body: pure muscle size and low levels of body fat (in the single digits). So if you want to build massive muscles get ready to apply the fundamental principle of progressive overload. And if you wish to get 'cut' and 'ripped' be prepared to drop your body fat levels into the single digits.

Next time you hear someone say, "I just lift light weights to get toned," then pat them on the back and point them in the direction of the cardio room as a better option. Light weights do not build muscle, period. They will burn calories and that's all. You're better off maximizing your time by burning calories running or doing jumping jacks. And if you see someone with the goal to get bigger and they are a cardio junkie – grab their hand and lead them to the heavy weights.

Bodybuilding Myth #5

Monday is chest day, Tuesday is Leg day, Wednesday is Back day...

Splitting up a routine is preached like 'gospel' and is rarely on trial or questioned as the way to structure a muscle building routine.

And sure, splitting up a routine is fine and has some benefits BUT it is also the fastest way to over-train and burn out. Remember that you do not get stronger in the gym – you get stronger and bigger when you go home, rest, sleep, eat and FULLY recover.

To SUPERCOMPENSATE from your previous workout your muscles are not the only things that must experience a full recovery. Do not neglect the fact that you are taxing and depleting your central nervous system, hormonal system, and immune system – systems that, in fact, take longer than your muscles to recover.

Just because your muscles say, "OK we feel fine, let's train again," you must still experience a FULL recovery prior to attempting to stimulate your muscles again for more muscle growth.

Consider this practical example. What is the best way to cure a sickness? By taking an entire bottle of aspirin in one sitting? Or taking smaller dosages at more frequent intervals? I hope you agreed with the second solution. So what is the best way to build muscle? Taking one huge dosage per muscle group per week? Or taking smaller and more frequent dosages on a muscle group?

Bodybuilding Myth #6

Shock' your muscle and keep them 'guessing.'

This has got to be one of the silliest and most misleading statements ever made (no hard feelings because in theory it can be convincing). Interestingly, the people who used to give me this advice must have been 'shocking' or 'tricking' their muscles the wrong way because they had no muscle mass on their bodies to back up that statement.

If you think about this myth long enough you might start to laugh. Do you think you can really change your exercises and training routine to 'surprise' your body and get a different reaction out of them?

Your muscles do not have outside eyes that reward you with new muscle growth if you 'confuse' them. Your muscles understand MOVEMENT and that's all – push, pull, curl, extend, contract or release – that's it. You can be lifting bags of sand or dead lifting 400 pounds and the action on your back is the same – your knees bend and your trunk flexes. So where is the shock? Why would your back muscles say, "Holy Macaroni Batman, you're lifting with an Olympic bar and not sand bags anymore. Better pack on some muscle."

Or maybe you can switch up the order of your routine by hitting a weak body part twice in the week. If you only train your arms once in the week and then 'strategically' throw arms in twice one week they will be 'confused' and 'shocked' into growing. Please! Your muscles operate on laws of science, not on laws of trickery.

Forget trying to shock, confuse, trick or 'keep the muscle guessing.' The only thing that will be shocked and confused is the person messing around with this theory who has no clue why their body has not changed in a month since they started this magic show.

 

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Affiliate Marketing 101

Affiliate marketing programs are a great way to get
income for your website, and a great introduction
to e-commerce. The more people that drop by your
website, the great your chance will be at creating
an excellent income.

Affiliate marketing programs are where a company
offers to pay you a set amount for either a click
through from your website, or a set amount for
visitors signing up, or even a percentage of a
purchase made by visitors as a result of being
referred from your website.

Even if visitors don't make a purchase immediately,
almost all programs offer cookie duration, normally
consisting of 30 - 90 days. What this means, is
that as long as the visitors have the cookie in
their cache, you'll still recieve a profit from
the sale.

The biggest amount of time in maintaining your
site will be searching and implementing affiliations
with various companies. Even though there's a lot
of money in affiliate marketing, you have to take
the time to search for the best programs.

One thing that you may not be happy with, is the
idea of other companies banners littering your
website. If you use too many banners or links on
any web page, it can confuse and help to irritate
your visitors. More than one animated element on
a web page can be very distracting as well.

Affiliate tracking can also be a problem. Once
you have applied to become an affiliate for a
company, they'll usually supply you with a
personalized link or code. It's very important
that you implement this code into your page
correctly, or you may be sending visitors to the
company without recieving any profit.

A majority of snippets in the code will contain
a unique user ID, which the company uses to
distinguish which site sent traffic.

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Affiliate Marketing

Affiliate marketing is the revenue sharing between
online advertisers (and merchants) and online
salespeople. Compensation and pay is based on
performance measures, normally in the form of clicks,
sales, and registrations.

The advertisers and merchants are normally referred
to as affiliate merchants, and publishers or sales
people are known as affiliates.

The many benefits of affiliate marketing include
the potential for making lots of money. You can
automate a lot of the advertising process and
receive payment only for desired results, which
includes sales, registrations, and clicks.

Even though most merchants will assume some level
of risk with fraud, there is still a level of risk
involved. Once you know what you're doing with
affiliate marketing, you'll be on top well before
you know it.

Affiliate marketing has been a contributor to the
rise of many companies online, including Amazon.com.
Amazon.com was one of the first adopters of affiliate
marketing, and now has thousands of affiliate
relationships.

When it comes to making money, affiliate marketing
is in a league of it's own. You don't have to
worry about bosses breathing down your neck, and
you are in control of everything you do with
your company and your website.

Affiliate marketing also gives you the chance to
stand behind products you know and love, be
offering links and banners to them on your personal
website. You'll receive money for each product
purchased that you represent, which is reason
enough to participate.

If you've been looking for extra money, affiliate
marketing is the way to go. You can stick with
one merchant or go with as many as you need for
your business. Affilate marketing on the internet
is truly becoming more and more popular - making
now the time for you to get your foot in the
door.
 

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Affiliate Marketing And Home Business

Many of us dream of being our own bosses. The lure of big money and flexible work hours is quite attractive. However, many are afraid to venture out on their own. They fear that they do not have the capital required to get a business started or they don't want to loose the security of their day job.

The solution could be starting a home business. The truth of the matter is that you can start your home business with no money at all. Ask yourself this, do you have a spare room or space in your house. Do you have a computer with an internet connection? Do you have a phone line? If you have these three things you have the essentials of an office from which your home business can be made.

Affiliate marketing can be a great way for you to get started in your home business. Affiliate marketing will provide you with the opportunity to sell either a product or a service. With low capital and little space you may want to concentrate on services.

Once you have made the decision, you need to evaluate your skills. What services can you offer and what skills can you bring. Many people start of with affiliate marketing programs from major search engines. If you're good at website design, you could register your page with someone such as yahoo publisher. This way your site will get traffic with the help of the search engine Yahoo. If yours is a sales website, your traffic could translate into increased sales. The more exposure to your site the better.

The other thing you can try to do is attract traffic to other sites. Retail sites such as Amazon and EBay have affiliate marketing programs. If you can generate traffic and increase sales then you make money. Both programs offer ways to increase revenues through links and blogs. These are usually free and worth using. Remember, the more you make the more they make.

Finally, your site can make money in another way. When it is posted on sites such as yahoo publisher or Google ad sense, there will be ads placed. Whenever a visitor clicks on an ad you make money. The more clicks the more cash. The operators take care of all the advertising costs and placement. They also try to place appropriate ads to your page. If you're selling rare books ads for fish food are not likely going to get clicked.

If you want to start working for yourself but feel you don't have the money then you're wrong. If you have a computer and space to put it then you have all you need. You can also start you home business and work it around your job. You can gradually commit more time as your home business grows.

If you're tired of your job and really want to work for yourself then stop making excuses and do it. Though affiliate marketing programs and selling services you will find that having your home business is easier than you think. All it takes is time and a commitment to succeed. By taking advanantage of the affiliate marketing programs that are currently available, you can make money and improve your own marketing skills. Remember, you can always expand into other areas and venture out totally on your own later. Right now, get marketing and get clicking.

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Affiliate Marketing and Pay Per Click

Do you want to make more money? Do you want to turn that computer you spent so much money on into a cash cow? Well it is possible. It won't happen overnight but with time and hard work you'll soon be working from home if you choose.

Do you currently have a website? Do you wonder why it isn't making you any money? You keep posting great content, wonderful writing samples and articles but still your balance is zero. Well perhaps you need to expand your horizons. By signing up for pay per click affiliate sites you can soon see cash going into your account simply by maintaining your site.

One of the most popular Pay per click programs is Google adsense. Google Adsense will take care of the advertising for you. When you sign up, your site will have new advertisements and banner places in the open spaces. If anyone visits your site and clicks on one of the ads, you get a referral payment. Again, Google takes care of the ad placement allowing you to concentrate on increasing the traffic to your site.

Joining a scheme such as Google adsense is a good idea. They will help to promote your site and advise you on how to increase your traffic.

If you have been maintaining your website for a while, you probably know that one of the best ways to attract traffic is through the use of keywords. The right keywords will have them flocking to your site. The wrong words will have them running in droves. Sites such as Google adsense can help with this as well. They operate Google ad words. This will help maximize the key word usage and help get the correct one for the most traffic. Google does charge for this service so you need to be sure it is worth it before you buy. You don't want all of your profits ate up by the ad words scheme.

When you sign up for Google adsense, you can be assured that page appropriate ads will be places on your webpage. If you have a pet care site then things related to that topic will be placed. Obscure and ads that have nothing to do with your page are not likely to impress your reader or increase your earnings.

Google Adsense is only one example of search engines that offer a pay per click money making service. There are hundreds of others. One of the most notable is Yahoo publisher. It functions in much the same way as Google adsense and offers a similar style of service. Which one you choose will largely depend on you. If you have several sites, you could try both schemes. See which one is better and go with that one.

If you have a or several web pages that just seem to be doing nothing, then look into a pay per click program. Sites such as Google adsense and yahoo publisher will do most of the hard work for you. They will place the ads and decide which ads will be best for your site. This will leave you time to do the most important thing; increase your site traffic and eventually your ad revenue. If you have websites, look into pay per click. The service is free so you have nothing to loose.

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Where to Look for the Right Product Online

When you are just starting your online business finding the right products to sell online is the number one problem. Knowing where to look can help.

1. Drop Shipper Directories Drop shippers are wholesalers that will ship direct to your customers so that you don't have to invest in or store inventory. Directories of drop shippers are for sale online, but make sure you're buying a reputable one.

2. Local Businesses: You may find businesses in your backyard that offer just the right products, but are not yet into e-commerce. Offer to sell their product online in exchange for a percentage of any profits you make.

3. Crafters: Local crafters are a good source of unique products, and may be willing to reduce their prices for you if you purchase in quantity. Either buy the item outright, or set up a consignment arrangement with them.

4. Garage sales and flea markets: G garage sales are a good place to look for items to sell online. Do some research into categories that interest you, and then start scouring sales for good prices.

5. eBay: eBay itself can be a source for products. Look for wholesale lots that can be broken down for individual sale.

6. Wholesaler Directories: Your local library will probably have directories of manufacturers, wholesalers, and/or distributors. Most directories are organized by SIC code so that you can zero in on the product categories that interested you.

7. Trade Shows: Trade shows are a great way to source products. Lots of merchants gather in one place to look for resellers. To find trade shows in a particular industry, contact trade associations and industry publications.

8. Importers/Exporters: You might want to consider contacting companies that import goods from overseas. It's possible to source directly from overseas. This requires a lot of expertise, but many companies do it successfully.

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Affiliate Marketing Businesses VS Sole Ownership

Today, many of us want to back in our jobs and go to work for ourselves. However, the difference between those who want it and those that actually do it is staggering. Those that do make the attempt have two options open to them. Create their own sole proprietorship or create and affiliate marketing business. Both can be quite productive if they are successful.

Business requires a great deal of work despite the avenue you take. The more you're put in the more you are likely to get back. However, the sole proprietorship requires much more time and commitment and a much greater degree of risk. Creating your own business is extremely difficult. Unless you have a unique idea that is marketable you are going to have compitition with other businesses. You have to create stragedies to attract customers away from the already well known businesses in your area and over to yours. If you succeed the rewards can be immense but if you fail you could loose everything.

Affiliate marketing businesses provide several advantages in this area. First, you are marketing products that are already in existence. Fairly known brands are not so hard to sell especially if the have a good reputation. Good and trusted products will attract customers much faster than something new and unknown. Affiliate marketing takes care of all of this for you.

Being a sole proprietor is incredibly risky. If your business fails like the vast majorities do your source of income has ended. Depending on how much debt your business had and how your financed the venture, you could loose much more than income.

Affiliate marketing takes the risk away. You paid according to how well you perform. You do not need to worry how the business is performing overall. You get your commission based on what you sell. Affiliate marketing businesses are usually well established so you don't have to worry about them folding up at a moments notice.

Advertising is a huge part of any business. If you're a sole proprietor, advertising depends on you. You have to have enough in your budget to hire someone or devise a campaign yourself. The first costs money and the latter requires a great deal of time.

With affiliate marketing, the advertising is taken care of for you. You're usually given all you need in the form of leaflets, catalogs and other product information. You also likely given good advice on how best to sell the products. Affiliate marketing programs should try to help you as much as possible. They better you do the better they do.

Finally, many times you need support and advice when you run a business. If you're a sole proprietor, you'll have to hire out professionals for this. This runs into extra costs for your business. With affiliate marketing, there should be a representative on hand that you can contact for support and advice. This service is usually free to all members.

Business is tough no matter how you slice it. Either route you take will require hard work and dedication. However, if you want to work for yourself, why not join a program where most of the work is done for you. With affiliate marketing, the risk is taken away. This allows you time to concentrate on what needs to be done. Making profits and creating your business.

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Affiliate Marketing Internet Industry

Entrepreneurs and opportunists all over have been
looking for new and original methods to get money
away from the bigger industries, and earn their
share of the profits. with many industries
shutting their doors, there is already one in
existence that creates large volumes of money for
people everywhere - affiliate marketing.

Affiliate marketing programs work by rewarding
website owners for hosting materials and products
on their site. The affiliates are then paid on a
commission basis, as neither party pays anything
to one another during the initial transaction.
Instead, the affiliates are paid as and when they
manage to attract new customers to the primary
site.

Affiliate marketing is one of the best and most
successful online advertising opportunities. It's
a program that runs on simplicity and efficiency,
although in a way that works extremely well for
both parties involved.

The industry of affiliate marketing is a cost
effective way for small and large companies to
reach out and expand their influences. Instead of
being restricted to one website, large companies
can get noticed on hundreds of sites - and normally
even thousands.

On the other hand, the affiliate industry is also
a thriving source for income for millions.
Affiliates have been reaping the rewards of huge
financial profits and the popularity that the
industry provides.

Single affiliates can earn anywhere from 35% and
below of the money generated by each customer
they produce. With this type of revenue lasting
for the entire lifetime of the site, an affiliate
has virtually unlimited earning potential.

Unlike other online industries, there are no
specific requirements to become an affiliate
marketer. There are no strings attached, or any
tricks, which is why millions of people are turning
to affiliate marketing to make their income on the
internet.

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Affiliate Marketing Options

Have you been wanting to give your current job the shove for quite some time? Do you have the tune, take this job and shove it as your cell phone ring tone? Would you love to get into your own business but you're afraid of the risk? Well the fears of risk are nothing to be laughed at. The vast majority of small businesses fail within the first year. There are a variety of reasons but the financial risk is incredibly high. To minimize the risk many look into the field of affiliate marketing. This takes about 90% percent of the risk factor away and allows you to set up a business for yourself.

As an affiliate, you do actually work for another company or merchant. You sell either products or services depending on your particular skills and talents. Affiliate program are great for those that are creative, self motivated and not afraid of hard work. When you become an affiliate, the corporation takes on the risk. You can sign on to sell products or you can sell services. You can work to increase website traffic to other sites and receive referral payments, or you can create your own sites ad make money through ad revenue. The choice is entirely yours.

IF you are just starting out, you may want to join and affiliate program that has been established. You won't be competing with other internet giants and you'll gain some necessary skills and experience. One well known affiliate partner ship is the one that exists between Bizrate and shopzilla.

Both of these two sites exist as separate entities. However they have combines their resources to make an excellent affiliate program. Bizrate functions as a comparison shopping site. If someone wants a certain item they can search for it via Bizrate. The site will tell you where to purchase it and how much it charges. They will give you a complete item description as well. Bizrate also lets the consumers know who is offering particular items for the lowest price and who offers the best value for money. Bizrate gives consumers a chance to check out merchant reviews as well.

Shopzilla functions as an internet shopping site. They sell goods in several different categories and promise low prices with quality service. You can purchase nearly anything you like via the shopzilla site. If you have a credit or debit card the item will be delivered directly to you.

Shopzilla offers people the chance to join there affiliate marketing program. As one of their affiliates you are welcome to place sales content onto their site. You can place products that you might be selling for another affiliate company that you are working for; or you can work to increase the sales and revenue of the content already listed. Each method can result in sales commission and more money for you.

One great advantage of the shopzilla affiliate marketing program is that it works with the bizrate site. Even though shopzilla runs the affiliate program it has the support and backing of another major retail site. Your content can be posted on shopzilla and then reviewed on bizrate. If you're a good seller and offer a quality product this can be highly advantageous. By becoming a good reliable merchant, you can get the bizrate high rating which will make customer trust you over others.

If you are creative and have sales savvy then perhaps you should consider a career in affiliate marketing. This will allow you to work for yourself with very little risk to you. It is easy to get started and the costs are next to nothing. If you have a computer and internet then you're all set. By taking advantage of the shopzilla-Bizrate partnership, you can maximize your earning potential. By placing your content on shopzilla and having it rated on bizrate, you can gain a high level of exposure and internet traffic. If you offer a quality product and conduct yourself as a god merchant, there is no reason why these two sites can't make you a lot of money.

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Affiliate Marketing Program Pitfalls

Even though affiliate marketing is an excellent way
to earn money, there are several pitfalls that you'll
need to be aware of. As long as people have been
earning money, people have also tried to figure out
how to earn more by doing a lot less.

All you need to do is a quick online search for
"work from home" or "making easy money". You'll
instantly find millions of websites, simply click
on a few and you'll notice that they all start off
the same. You'll see a guy with a big house and
a lot of money saying if you sign up, this could be
you - how far from the truth!

The only way you can earn a good, stable income is
to put in the hard work it takes. Before you join
any affiliate program, you need to do the proper
research. That's one of the best benefits of the
internet - finding the information you need.

All you need to do is search for the name of the
affiliate program that your intested in, adding
the word scam to it and see what pops up. You
should also join some work from home forums, and
don't be afraid to ask the right questions.

There are a few ways that you can tell what
program is most likely a scam. If a program
doesn't tell you their compensation plan unless
you sign up, watch out. A lot of programs won't
tell you what you'll be doing unless you buy a
kit for a set price.

With any program, there should always be 100% free
disclosure. You'll need to know what you are
going to be doing before you even start. If a
program doesn't tell you what you are going to be
doing or if you have to pay money first, you
should avoid it.

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Defeat Your Skinny Genetics and Own 2008: The 1 +1 Skinny Guy Transformation Program

It happens every year. The New Year comes and every scrawny twerp on the planet swears this is going to be the year that he slaps on an extra 20 pounds of muscle. But if you didn't pack it on successfully last year, what makes you think this year is going to be any different? Seriously?

Did you spend hours in the gym with no results? Did you spend the last year blindly following the muscle magazines only to look the same as you do now? Did you spend the year filling your body with mysterious supplements that only make you sick? Did you watch your friends train less than you but get twice as big? Sound familiar doesn't it? I thought so.

So the question is, how are we going to get a different result? The answer is simple. By doing something differently. Would you agree the best way to get the same thing is to do the same thing? And would you agree that the best way to get a different result is to do something different?

Give me a amen if you have decided that 2008 is going to be different. Give me a amen-hallelujah if you are prepared to be a different person and prepared to do something different this year. Commit to having your best year, and I'll take care of you, providing you with the best skinny guy transformation program.

My Own Skinny Guy Experience

Trust me, I know. I was a skinny beanpole all through high school and university and gained the nickname Skinny Vinny. I gawked at my room mates how displayed copious amounts of rock-hard brawn on there frame. I was inspired by the spectacular 'before and after' pictures in bodybuilding magazines. I read every piece of bodybuilding literature I could, got misguided by a slew of personal trainers, experimented with every legal supplement I could purchase, but despite my efforts, my 12 week pictures looked nothing like the supplement advertisements. The cruel scale needle stayed the same like it was cast in stone. Perhaps I was doomed to be skinny for life...

Skinny Guys Must Play By A Different Set Of Rules

As a weight training enthusiast, figuring out the most effective workout routine can become an endless source of confusion and frustration. Every single fitness expert and magazine has a different training theory or training angle which becomes more confusing than a trip for Jessica Simpson at Home Depot!

Most skinny guys end up using routines designed and touted by those freaky monsters seen in the hardcore rags who have more than a little chemistry lab going on inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per workout, 12-24 sets per exercise and overemphasizing isolation-type exercises. None of these components of a program helps improve the underlying foundation of a hardgainers success. Training to get bigger and more muscular, that is - your best body ever, must revolve around getting stronger and I mean really, really stronger. Increasing your strength remains the rock-solid foundation for defeating your skinny genetics and getting a head-turning physique for 2008.

Since the vast array of exercise machines came on the market, along with infomercials, instant result programs, and fancy dressed supplement ads, people are no longer willing to spend the time in the gym to build the solid strength foundation that is critical for long-term progress. Since you've read this far, you won't be making that mistake this year!

Six Reasons Skinny Guys Must Focus On The Forgotten Factor: Strength

• Strength training is incredibly taxing on the body's central nervous system. Increasing your central nervous system's work capacity through heavy and/or explosive movements; you directly increase the ability of your muscular system to produce increased levels of strength.
• Strength training releases more growth hormone and testosterone. Using greater resistance loads than normal will release a greater abundance of these muscle building hormones necessary to maximize your genetic potential which will result in new muscle growth all over - especially on those lagging body parts!
• Strength training creates a platform to achieve more sets and reps. When you build a stronger foundation, your ability to handle heavier loads in the higher rep ranges will dramatically increase, resulting in some impressive muscular hypertrophy.
• Strength training benefits the smaller muscle groups as well. The pure strength movements do not just benefit the larger muscle groups such as the chest, back and legs but the smaller ones as well. An example: A skinny guy increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in significantly strengthening the assisting movers of the upper arm - brachialis and the brachioradialis - allowing him to curl much more weight on his curling exercises.
• Strength training involves the maximal amount of muscle fibers. To defeat your skinny genetics you must use the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of your threshold is going to stimulate the maximal amount of muscle fiber? Think of your muscles as lazy. They would prefer to sleep this entire next year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do. The only reason they will wake up (get bigger) is if they are attacked. If they are exposed to an assault (heavy weight) they have not experienced before. Out of survival, your muscles will grow bigger to prevent the same assault from occurring again.
• Strength training does not eat up your precious calories. Unlike the 1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is much less demanding calorically. It does not burn up the calories your muscles need to grow because of the longer rests and shorter sets.
• Strength training leads to progressive overload. If you are thinking, "But I don't care how much I can lift. All I care about is not being skinny anymore and building a good physique. I'm not a power lifter or bodybuilder." I would reply that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to subject it to unaccustomed stress. Progressive overload basically implies that when a muscle is subjected to an usual amount of unaccustomed stress and effort, the muscle must respond by getting larger to manage and cope with the new stress.

Still Not Convinced That Strength Training Is The Answer To Your Best Body This Year?

How many people do you see with skinny arms that can curl 135 pounds? How many people do you see with no chest who bench press 275 pounds? How many people do you see with massive upper girdles that can dead lift 315 pounds? How many people do you see with chop-stick legs who can squat 400 pounds?I would say - not many. There are many more reasons why strength training will help you defeat your muscle unfriendly genes and get the body you deserve this year but I think you get the point. If ever in doubt, just take a look at the biggest guys in your gym. I bet they are lifting 3-4 more times the weight as you!

The 1 + 1 Skinny Guy Strength Program

Stage 1: 4 x 4 Strength Phase
Week 1-3

Monday
Exercise	Work Sets	Speed	Rest
Back Squats	4 x 4	311	2-3 m
Bench Press	4 x 4	311	2-3 m
Bent Over Rows	4 x 4	311	2-3 m
Upright Rows	2 x 20	211	1 m
Calve Raises	2 x 20	211	1 m
Wednesday
Exercise	Work Sets	Speed	Rest
Lunges	4 x 12-15	311	2-3 m
Stiff Leg Deadlifts	4 x 12-15	311	2-3 m
Dips	4 x failure	311	1 m
Chin Ups	4 x failure	311	1 m
Weighted Abdominal Work	3 x 30	211	1 m
Friday
Exercise	Work Sets	Speed	Rest
Deadlifts	4 x 4	311	2-3 m
Military Presses	4 x 4	311	2-3 m
Wide Grip Pull Ups	4 x 4	311	2-3 m
Barbell Shrugs	2 x 20	211	1 m
Calve Raises	2 x 20	211	1 m

Stage 2 - 5 x 5 Strength Phase
Weeks 4-6

Monday
Exercise	Work Sets	Speed	Rest
Back Squats	5 x 5	311	2-3 m
Stiff-Leg Deadlifts	5 x 5	311	2-3 m
Barbell Curls	5 x 5	311	2-3 m
Barbell Shrugs	3 x 30	311	1 m
Calf raises	3 x 30	311	1 m
Tuesday
Exercise	Work Sets	Speed	Rest
Dumbell Bench Presses	5 x 5	311	2-3 m
Barbell Rows	5 x 5	311	2-3 m
Dumbell Shoulder Presses	5 x 5	311	2-3 m
Weighted Abdominal Work	3x 30	211	1 m
Thursday
Exercise	Work Sets	Speed	Rest
Deadlifts	5 x 5	311	2-3 m
Lunges	5 x 5	311	2-3 m
Close Grip Presses	5 x 5	311	2-3 m
Barbell Shrugs	3 x 30	311	1 m
Calve Raises	3 x 30	311	1 m
Thursday
Exercise	Work Sets	Speed	Rest
Incline Bench Presses	5 x 5	311	2-3 m
Seated Row	5 x 5	311	2-3 m
Military Presses	5 x 5	311	2-3 m
Weighted Abdominal Work	3 x 30	211	1 m

Stage 3 - 6 x 6 Strength Phase
Weeks 7-9

Monday
Exercise	Work Sets	Speed	Rest
Back Squats	6 x 6	311	2-3 m
Bench Press	6 x 6	311	2-3 m
Bent Over Rows	6 x 6	311	2-3 m
Upright Rows	3 x 15	311	1 m
Calve Raises	3 x 15	311	1 m
Wednesday
Exercise	Work Sets	Speed	Rest
Lunges	4 x 8-12	311	2-3 m
Stiff Leg Deadlifts	4 x 8-12	311	2-3 m
Dips	4 x failure	311	1 m
Chin Ups	4 x failure	311	1 m
Weighted Abdominal Work	3 x 30	211	1 m
Friday
Exercise	Work Sets	Speed	Rest
Deadlifts	6 x 6	311	2-3 m
Military Presses	6 x 6	311	2-3 m
Wide Grip Pull Ups	6 x 6	311	2-3 m
Barbell Shrugs	3 x 15	211	1 m
Calve Raises	3 x 15	211	1 m

Stage 4 - 7 x 7 Strength Phase
Weeks 9-12

Monday
Exercise	Work Sets	Speed	Rest
Back Squats	7 x 7	311	2-3 m
Stiff-Leg Deadlifts	7 x 7	311	2-3 m
Barbell Curls	7 x 7	311	2-3 m
Barbell Shrugs	3 x 30	311	1 m
Calf raises	3 x 30	311	1 m
Tuesday
Exercise	Work Sets	Speed	Rest
Dumbell Bench Presses	7 x 7	311	2-3 m
Barbell Rows	7 x 7	311	2-3 m
Dumbell Shoulder Presses	7 x 7	311	2-3 m
Weighted Abdominal Work	3 x 30	211	1 m
Thursday
Exercise	Work Sets	Speed	Rest
Deadlifts	7 x 7	311	2-3 m
Lunges	7 x 7	311	2-3 m
Close Grip Presses	7 x 7	311	2-3 m
Barbell Shrugs	3 x 30	311	1 m
Calve Raises	3 x 30	311	1 m
Friday
Exercise	Work Sets	Speed	Rest
Incline Bench Presses	7 x 7	311	2-3 m
Seated Row	7 x 7	311	2-3 m
Military Presses	7 x 7	311	2-3 m
Weighted Abdominal Work	2 x 20	211	1 m

Weight Training Program Notes:

• You will notice Monday is a Quad Dominant day with Horizontal Pushing (Chest) and Horizontal Pulling (Rows). You will notice that Traps and Calves are opposite movements so have been paired up respectively.
• You will notice Friday is a Hip Dominant day with Vertical Pushing (Shoulders) and Vertical Pulling (Lats). You will notice Traps and Calves are opposite movements so have been paired up respectively.
• You will notice slight variation on some of the exercise selection. The exercise selection is not as critical as the load and set protocol. Feel free to tweak the exercises based on your personal preference. For example, if a Trap Bar Deadlift feels better for you than a normal Deadlift - go for it. If you know you will get better results with dumbell's instead of barbells - don't be afraid to follow your instincts and be involved in the training process.
• For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. Feel free to modify these to only 3-5 sets. The goal is to keep the weight the same the entire workout. If your weights start to drop than simply record the number of sets you were able to do and try to beat it next week.
• I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember, next phase, you will be focusing on adding one extra rep to the same weight with one extra set hence the 1 + 1 Program. This program is based on increasing the amount of work you are capable of performing over a 12 week period.
  e.g. Let's say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds on the bar, depending on the rate that you super compensate which will be bonus.
• For time efficiency, opposing muscle groups like Shoulders and Lats, Chest and Rows and Shrugs and Calves can be super set together. I would not recommend super setting your legs. This is your personal choice though.
• The 2 x 20 and 2 x 30 are unique additions I have added from my own personal experience. I have found, generally, that skinny guys responds better to higher rep ranges for the calves and traps.
• You will notice that Monday and Friday can be classified as your Heavy days and Wednesday is an opportunity to increase your body weight strength and prevent your metabolic system from de-training. These higher rep exercises will counteract and help balance out the dominance of central nervous system training occurring.
• The weighted abdominal work should come from Hanging Leg Raises, Weighted Ball Sit Ups, or Cable Crunches.
• You will notice this is a three day program which will be alternated every three weeks with a four day program. I might suggest taking a ? week off at the six week mark if any symptoms of overtraining are suspected. Take at least one week off from the gym at the completion of this 12 week program.

Cardiovascular and Flexibility Training Tips

• During phases 1 and 3 while you are doing only three day of weight training per week I would recommend the following:
  • At least two or three 20-30 minute cardio sessions placed either on your non-workout days on immediately after you weight training workouts.
  • Use the form of cardio that, in your experience, holds the most muscle on your body. For some, this will mean doing shorter interval cardio sessions. For some, this will mean going for a easy run or swim.
  • Incorporate the cardio work to enhance your muscle gain goals - not detract. For example, you might benefit from a easy swim workout after a heavy upper body day. You might benefit from a easy bike ride to loosen up from a heavy lower body workout. Use common sense when choosing your cardio activities. For example, don't try out for the soccer team at the same time you are trying to transform your body!
  • Incorporate your cardio based on your nutrition intake. Remember, your muscles grow on calories so the more cardio you incorporate, the more overall calories you will need to counteract the lost.
  • Try to stretch at least ? the amount that you lift. Heavy lifting requires long and lengthened muscles to allow full range of motion. Shortened muscles perform weaker and slower and have a higher incidence of injury. If you are weight lifting 4 hours in the week, you should be stretching at least two. This means at least ? hour of stretching before or after you weight training workout. This is my personal recommendation, any less, and your body will screaming for a injury.

Take The Challenge

Give the 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks and commit to making 2008 the year that you defeat your skinny genetics and build a body you can be proud of without spending any more time in the gym than you have to. Believe that you can do it. It can be done and it will!

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Affiliate Marketing Resources

Many of us would love to venture out on our own and work for ourselves. However, two major factors tend to get in the way. The fist being money and the second being risk. These two factors should not be taken lightly. Even small businesses need a substantial amount of capital to get them started. The risk factor is even scarier. Up to 90% of all small businesses fail within the first year.

Affiliate marketing takes the risk away. It can also be started with next to 0 money. Affiliate marketing can be quite a lucrative venture. If you have a natural knack for sales or marketing and are self motivated and prepared to work hard then an affiliate marketing scheme could be a wise move for you.

Almost daily, you see advertised, courses and seminars that claim to hold the secret of instant wealth. By attending this course you will have all of the tools you need to get your business off the ground and become a millionaire. Those who want to start their own affiliate marketing business often attend these thinking that they will help their business thrive.

Courses and seminars more often then not, disappoint. First, these courses and seminars are usually quite expensive. You have the course or seminar fee. Plus any travel and hotel costs. Most of these are held in heavy tourist destinations around the country. Second, the person giving the seminar or course is usually on some kind of a promotional tour. While they do give out information at the course or seminar, their true goal is to sell you their latest book or software. The truth be told, everything you learned from that seminar was probably written in their book. You could have saved thousands if you had just bough their book and read it rather than shelling out for this course.

While it is true that you should educate yourself in affiliate marketing, the best resources are not courses. However, books are. By simply reading up on affiliate marketing, you can gain wonderful insights and save loads of money. By simply looking on retail sites such as Amazon or EBay, you can get hundred of titles on the subject. There are loads of step by step guides available on how to get your affiliate marketing business going and how to build it up.

Another great resource for affiliate marketing is the internet. Simply by typing affiliate marketing into any major search engine, loads of information comes up. There are plenty of free courses online that you can take on the subject if you are determined. Read through the information available to you for nothing. Chances are a course or a seminar won't teach you anymore than what you can learn online for free.

Magazines and news letters are fantastic resources for affiliate marketing. Newsletters are generally free and contain good, valuable information about particular programs. You'll hear account from people who are working in affiliate marketing. Their advice is worth having being that they are doing now what you want to be doing in the near future.

Finally, one of the advantages of joining an affiliate marketing program is the support that you receive. Any legitimate company should want you to succeed. The more profit you make, they better for them. They should have their own advice and support network that is available to you. This could be in the form of an agent whom you can contact or advertising materials. They may offer a wide variety of things to help you build your business. They can be one of the most important resources for you to rely on.

If you are considering a career in affiliate marketing, then you should find out what you are getting yourself into. Don't waste money on expensive seminars and courses. Look for books, newsletters, online information and the companies themselves. Some of the best information is available to you for free.

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Affiliate Marketing Rules

So you have been wanting to get into affiliate marketing, and want to know the rules. You have your website and or blog all set up and ready to go. You have chosen your niche and market that you want to promote and make money off of. You just need links to start making money. Promoting other's services and products is not something that is difficult to do. However, you will find that with all of the many companies that offer affiliate programs, and referral options, they all have their own rules that you must follow.

Affiliate marketing is pretty easy to follow, that is unless you have many different programs that you are a part of. When you start getting so many that you cannot remember the rules, or the guidelines that you have to follow, you might have a problem. This is because the rules for affiliate programs are as different as the companies. Each company is allowed to make their own rules. However, you might see many similarities. That does not mean that they are copying one another, or cloning their affiliate program so to speak, but yet it means that they have the same rules.

Affiliate marketing rules can be so very different. They can range from not mentioning the brand names that they sell anywhere on your website, to not have that particular market in your website URL. Because they are so different for each program and company that you promote, you are going to have to be sure that you read each one well and make sure that you understand it fully. If you all ready have your URL for your website, you may not be able to participate in some of the affiliate programs. This is because you will not meet the requirements for the rules.

Another rule that you are going to see often when you are into affiliate marketing is the page rank rule. Some of the companies that will allow you to promote their services or products will not want you to have a higher page rank than they do. Nor will they allow you to have a website that is higher in the search engine rankings. For example, if you were promoting coffee, and you wanted to become an affiliate for Folgers coffee. Your website would not be able to come up above the official Folgers coffee website in the search engine results when coffee, or Folgers coffee is used as the search term. The companies that have this rule in place for their affiliate marketing programs feel as if your website were higher than theirs for the product that they are selling, that it would hurt their business tremendously. And, it just might. They would rather have the straight sales any day, than the commissioned sales. Who wouldn't?

Keeping a spreadsheet of the affiliate marketing programs that you are a part of and their rules is a great idea. This way you are never confused and know just where you need to stand to be a part of that program. This is the best thing that you can do for your affiliate marketing business. Not only that, you will also find that some of the sites that have broken rules and have been caught have resulted in law suits. Cover your tracks and make sure that you are following the rules that are set by that company for the best results.

You will also find that there is a thing that is called affiliate marketing software. If you can find a program that fits your needs and will help you keep everything straight, you may not have to worry about keeping track of them yourself. Use your software to keep track and make sure that you are doing your affiliate marketing the right way. Your efforts will pay off eventually, and you will be glad that you went by the book and followed the necessary affiliate marketing rules.

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Affiliate Marketing: Staying Away From Scams

Many of us are upset and frustrated with our current jobs. The low pay and sense of being undervalued drive many of us to dream of our own businesses. However, the costs combines with the risk factors stops most of us in our tracks. Affiliate marketing is a way for people to work for themselves with no risk. There is no cost to you and you're paid on performance. However, today one has to be careful. There are plenty of scammers and con artists out there that are more than happy to take you money and hard work off of you. Unfortunately, affiliate marketing is not immune to these scammers. Daily, people are taken in by promises of big money with relatively little effort. In this article we will teach you some of the signs to look for and tell you how to spot a scam.

When you join an affiliate marketing scheme, you either going to sell a product or a service. With products, you usually have a choice and range to sell. How you decide to do this is largely up to you. You could also sell a service. Web page designs as well as increasing sales and internet traffic are all examples of services offered by affiliate marketing programs.

How many times have you seen as ad on the internet promising huge earnings? Things like "Earn 1000$ a day" or Join our program now and become a millionaire. If your look closely at these ads they are not actually selling anything. Any company that is just selling the opportunity to make money is likely a scam. True, some affiliate marketing companies will have attention grabbing headlines like the ones mentioned above. However, if you go on to read the ad and information, there will likely be a detailed description of what they company sells. They will also have a disclaimer and terms and conditions listed.

These companies that offer, the opportunity to make money are likely pyramid schemes. The only people paying money in are the ones actually joining. There is no income being created, just money being passed from person to person. Not only are these scams and you'll loose what you invested, they are also illegal and you can face prosecution.

Another thing to watch out for is no free participation. If you have to pay to join then you may have stumbled upon a scam or what is known as a multilevel marketing program. Multi-level marketing programs are completely legal and some people make good livings out of them. However, if you're not successful you may end up purchasing a bunch of products that you cannot sell.

True affiliate programs are free. That is part of their attraction. There are no costs to you and they should also be risk free. Any Affiliate marketing programs that demands your money is not an affiliate program. You should ask yourself why they are misrepresenting themselves this way if they are legitimate.

Many of us dream of being our own bosses. We would love to be able to take control of our lives and careers. The attraction of answering only to you combined with setting your own working hours and committing what your choose bring loads of people into the affiliate marketing schemes. Affilaite marketing can be an excellent way for a highly motivated, creative person to make an excellent living. There are some wonderful programs out there just waiting to be joined. However, for every great program there is likely one that is fraudulent. Con artists operate in many areas and unfortunate affiliate marketing is not immune.

Before joining, check to see what the company is selling. If they are not selling goods or services then they are likely an illegal pyramid scheme. If they require your own money to get started then they are what are known as a multi level marketing program. Affiliate marketing can be a great opportunity but you need to do your homework.

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Affiliate Marketing Survival Tips

Once you've signed up for what appears to be a
great affiliate program, you've already developed
your strategy, selected your banners, and other
materials for marketing.

Once you've figured everything out, you may still
have problems developing marketing strategies and
find yourself wondering what's wrong. Below,
you'll find some of the most common issues that
affect sales commissions and leads.

Soggy cookies
A lot of merchants use cookies for tracking your
referrals. As a majority of customers don't
purchase on the first visit, cookies allow for
potential referrals to be tagged with your ID so
that if they do purchase later, you'll get the
credit for the sale.

The durations for the cookies will vary from
merchant to merchant. Some last as short as a
single session, while others can last for years.
If the visitor flushes their cookies on a regular
basis, has cookie blocking software, or the
program from the merchant isn't operating correctly,
there really isn't anything you can do.

Multiple methods of payment
If you've joined an affiliate program through a
network that processes payments of products on
behalf of merchants, it's not uncommon for merchants
to offer several methods of payment. While this
is great for customers, it's bad for affiliates.

Before you begin to advertise any products or
services as an affiliate of a network, always
check the merchant site carefully. If you have
any doubt, contact the merchant before you proceed
any further.

Monitoring your arrangements
Even the most honest of merchants will have
problems with their affiliate software at some
point in time. Therefore, it's important to
regularly check cookies and merchant sites for
any changes that may affect your pay.

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Affiliate Marketing Tips

Today, many of us want to pack up our jobs and be our own bosses. The idea of working for you attracts many. However, the reality of making it happen soon stops most. In fact the vast majority of us cannot get a business off the ground due to 2 main factors; the first being money and the second being risk.

Starting even a small business takes a fair amount of money. You need to buy or rent premises, purchase your stock and equipment and pay staff if you have them. You will also have other outside expenses such as advertising.

Risk is the factor that kills most businesses off. Even if you're lucky enough to get the capital to start, nearly 90% of all small businesses fail in the first year. If yours is one of the lucky ones, you have to keep reinvesting your time and money to build up the businesses reputation. It could be anywhere from 5-7 years before any significant profit is seen. Most of us cannot wait that long which is what makes affiliate marketing such an attractive offer.

Affiliate marketing involves you, working as an affiliate for a merchant or company. You sell either goods or services and you're paid on how much you produce. There are no costs and no risk. You put in what you choose and are rewarded accordingly.

Running an affiliate marketing business is challenging. You'll have to work very hard to build it up. However, you'll be rewarded for your hard work not someone else. Getting an affiliate marketing program going may seem difficult. The truth is it is down to you and how much you want to put in. There is no sure fire way to success but there are some good tips that you can follow to make you affiliate marketing scheme as successful as possible.

There are literally thousands of programs for you to choose from. However, to get started you may want to choose something that you are familiar with. This product or service may not be the hottest thing on the current market or make you a millionaire, but you will come off more confident and sincere with something you know and believe in.

This will also help when it comes to creating your site. Something familiar will allow you to be personal and creative. Trying to create a site around something you know little about will soon become boring and tedious.

Working with something familiar will also give you the some experience in the program. You can always expand at a latter time when you are more familiar with how things work.

Another good piece of advice is to watch the number of banners that you put up. A site full of banners will make the site look ugly and put off potential buyers. Carefully place your banners and use them to accent your site. Stuffing it full will not help.

Remember, in the world of affiliate marketing there is no such thing as the perfect program. Any particular program will be stuffed full of varying testimonials. Some will be great will others will have not done so well. You need to decide for yourself and not be put of by a few bad experiences. In the end it is down to you and how much you want to put in.

Affiliate marketing is a great way to make money and work for you. The risk to you is minimal and there is no start up cost. There are many great affiliate marketing programs out there and choosing the right one may seem like a daunting task. When you first start out remember to stick to what you know. Find something you know about and have an interest in. Make your site attractive to others and resist the urge to fill it with banners. This may end up having the opposite of your desired effect. Finally remember, there is no perfect program. Some will have success where others have failed. It is all down to you. Don't give up.

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Have a Mailing List of Your Own

No matter what type of email you send out, you'll need a mailing list. The basic way to build a mailing list is by capturing name and email address information for everyone who buys or shows interest in your product.

An email list that YOU COLLECT YOURSELF is worth its weight in gold. This can be accomplished by using a list manager on your site. List managers also provide the HTML coding for the form on the Gateway pages. A list manager collects the email addresses that are gathered with the form. Thus, your email list is collected. This might take some time so there are methods to use until you get your own email list built.

One way to build a mailing list is to do ad swaps with other list owners. The way this works is, you (as company A) have an email list that you send newsletters to and another list owner (company B) has a list they send newsletters to. Company A and Company B place ads on one another's mailing lists. Each of you is promoting the other's list.

You can rent or buy targeted email lists. The list you develop using your own customers' names is called your "house list." Of course, when you're first starting out, your house list is likely to be skimpy. To augment it, one way to go is rent or buy a mailing list. There are two ways to buy or rent a mailing list—approaching the company you want to rent from directly or using a list broker. Any company that emails information to its customers usually has a list manager, who handles inquiries and orders for the mailing list.

Another way to build an email list is to list your newsletter in all of the ezine directories.

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Affiliate Marketing Tips

No matter what you may have heard about affiliate
marketing, it's impossible for everyone to make
5,000 - 10,000 dollars a month, as there is simply
too much competition. There is also no money that
will fall into your hands without you doing anything
for it.

With that in mind, you'll find some high level tips
below that will help you make money with affiliate
marketing programs on the internet.

1. Google and Overture
Even though the days of free traffic aren't completely
over, they are surely fading away quickly. You can
choose to work hard creating web pages that score
well in the search engines, although it's very hard
to do.

By paying for clicks with Google and Overture, you'll
have the top three positions on the search engines
that matter the most. If you hope to generate web
traffic from Yahoo, all you need to do is be at the
top of Google.

2. Your own email list
Sending offers to your very own email list is the
ideal way to build freedom and residual income.
Instead of sending traffic away then hoping for
the best, you should instead have your own email
list to which you are able to send multiple offers.

3. Your own affiliate program
If you knew that each filled out form on your site
generated .50 cent in revenue, would you still be
willing to pay someone else .25 cents to generate
that same traffic?

The most overlooked ways of generating traffic is
having others generate it for you. There are many
advantages to this method, including the fact that
others will be getting your traffic for you.

When it all comes down to it, everything involves
paying for traffic in one way or another. To
make more income, you'll need to invest very
wisely in advertising.

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happy new year to all of u.