Question: Does the fish oil pill help you lose weight?  Is it a dietary supplement?  So what does it do exactly?

Answer: Fish oils are considered to be a dietary supplement and they can help you lose weight.  As a matter of fact, it is on my top 5 list of fat burning foods!

2-3 Tablespoons a day for men and 1-1.5 tablespoons for women suffice to get the great benefits that these oils have to offer.  I like to take 1 Tablespoon in the morning and 1 Tablespoon at night.  You can even be creative and mix it with your protein shake.

The brands that I like are Spectrum’s Flax Seed Oil and Carlson’s Lemon Flavored Flax Seed Oil.

Absolutely!  There is not a problem for those who are trying to gain weight to take creatine caps along with their weight gaining shakes.  As a matter of fact, this combo is a phenomenal stack as long as you follow a few guidelines.

Creatine is produced naturally in the body and has been proven to help increase strength levels.  I remember the first time I took creatine I gained 5 pounds and went up 15 pounds on my bench press back at the age of 16.  I thought that this stack was the best thing since oxygen!

1) Drink a minimum of 8 cups (64 ounces) of water daily to help your body process the creatine efficiently.

2) Make sure you use a weight gainer that is low in sugar as anything that is high in sugar can cause you to gain weight around your waist.

Other than that, remember to follow a good diet and training routine and you should be well on your way to gaining the muscle you have been wanting!

Learn how NFL Linebacker Tyrone Mckenzie stays in shape and in good health by applying some unique tips and strategies to his life. See how my advice on supplements has helped to give Tyrone the competitive edge throughout the years. This is a must watch video as Tyrone shares some little known tips and strategies that you will not want to miss!

Even if you are struggling with achieving your fitness goals, the quotes I am about to reveal below will inspire you and give you the intellectual spark to serve a higher purpose.

So without further ado, let me start with my first (and personal favorite) quote.

Quote #1: DO NOT TAKE NO FOR AN ANSWER

You may be thinking what does this have to do with the recession, achieving my fitness goals or current struggles I am dealing with?  Well let me explain this conundrum to you!

You see, it is easy to give up and take no for an answer regardless of what the situation may be.  People may say that the economy is bad and I cannot make a difference but in reality you cannot be any further from the truth.  Regardless of whether you are stuck at a dead end job or are struggling to put food on the table, realize that nothing comes easy.

By telling yourself that you will not give up and continue to pursue your dreams to live the life you want to live, eventually you will achieve those goals and make your dreams turn into a reality.

Quote #2 For Every Question There Is Always An Answer and The Answers Lie Within You!

- Anthony Alayon

It is a natural human instinct to question ourselves on a daily basis.  We often ask if we should do this or that and those very decisions we make define who we are as people.  Likewise, it is natural to be unsure of the decision to make as the results may not be what we want them to be.

But it is important to realize that for every question there is always an answer and those answers are inside of us all.  That is correct!  At this very moment, the answer is you!  One must learn to trust themselves and the outcome will always be in their favor.

Quote #3 No Army Can Withstand The Strength of an Idea Whose Time Has Come!

- Victor Hugo

Exactly what the quote says!  There is not a single army or nation that can stop your dream from becoming a reality.  If you believe in yourself and everything that you stand for, then guess what…..the time is now!

You absolutely, positively have to trust yourself enough and belief within you from the moment you wake up in the morning and are brushing your teeth to the moment your head hits the pillow at night that this is your opportunity to make a difference in your life.  Because at the end of the day, if you do not believe in yourself, then who will?

So realize that nobody out there is feeling sorry for you but there is an abundant of information that will allow you to adopt the right mentality to succeed regardless of what your goals may be!

Now that we have discussed this quote, let’s jump right in to one of Mr. Mark Twain’s most famous quotes of all time.

Quote #4: Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.

-Mark Twain

This is an awesome quote that has motivated me personally!  What this is saying is to pursue your dreams and life goals at this very moment and make them a reality instead of sitting back in the future and thinking the “what if” or the “back then I wish I would of….” because there are several things we have regretted doing in life or wish that we could have done differently had we had the opportunity.

However, many of us for whatever reason do not go after our goals and become complacent.  We either blame our busy work schedules or whatever the cause may be as an excuse.

Do not let this become you.  At this very moment, discover your ambitions and inhibitions and go after what it is that you want to pursue.  Because at the end of the day, you are responsible for the choices and decisions you make in life.

Quote #5: Sometimes The Best Way to Change The World Is to Change The Way We See The World For What It Really Is!

- Ben Stewart

This is one of the most basic conundrums of them all!  When you realize that reality and your perception of the way things are does not have to be determined by what the media shows on t.v. or the way your friends and family think, it is then that you will be free.  Free to make your own decisions as to what is right or wrong, good or bad etc.  You literally have the ability to change the world.

Many people often wonder how one person can make a difference in the world or if all of this positive information is out there, then why haven’t things changed or why is there still not world peace.

This is what is so amazing about the power of the human mind.  You can change the world around you and it will ONLY AFFECT YOU! Your reality does not need the approval of big government or other people.  As long as you have made the change of what it is that you wanted to change, then you are free to live the life you have always wanted.

Written By: Anthony Alayon
website: www.fatextinction.com

a.  How to Get Started
Take caution and take it slow at first, especially if you have not exercised recently. You should remember to avoid getting in a high intensity schedule straight away. Five times each week is the best that you could strive for in your exercise program. If you end up working out too fast too soon, you might end up feeling intense pain and getting burned out. If you are experiencing health problems, it would be best for you to see a specialist who can recommend an appropriate exercise routine that will restore your optimum condition. Always view working out as if it is an important appointment you must keep. Schedule the time wherein you would exercise – pretty much in the way you make time in order to see your physician or dentist. Heighten the value and interest level of your exercise routine by mixing things up activity-wise and movement-wise to keep things from getting boring.

b. More Must-Knows

To vary your exercise regimen, you can even add active daily chore routines to it. Vacuuming, washing the car, cutting and raking leaves and grass are all household chores that count as exercise. Strive to look for many opportunities to perform exercises in various ways. For example, you can take the stairs as opposed to riding the elevator for an exercise routine. This exercise can strengthen your heart and build up your leg muscles. Also, try taking the longer route as you go about life’s many activities. Bust out those running shoes when walking distances instead of riding your car on your way there. Walking is a great way to lower cholesterol levels while losing weight. When you park at the store, make sure you park it further away to rack up some walking distance.

c. Finding the Time

Some people just can’t seem to find the time to fit 30-60 minutes of solid exercise into their daily schedule. That’s OK- instead, break up your workouts into 10 to 15 minute intervals to get the same results. Many studies have come out to say that this is just as an effective way to exercise. Although regular exercise can strengthen a persons heart and lower their cholesterol, it can also be fun. Add in the benefits of weight loss, strengthening and emotional well-being, and you will find that exercise can bring amazing results!

About the Author – Alana Richardson writes for best diet to lower cholesterol, her personal hobby blog focused on the preservation of the Italian healthy eating traditions to inform people about the dangers  of unhealthy eating habits.

And when you can’t feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.

So enough about the problem…how do you FIX it?

I’ve got a number of techniques for you to try out, some of which may work better than others for you.

But they should get you well on your way towards the chest development you’re looking for.

1. Pre-Exhaust Training

When performing a movement like the bench press, the pecs are definitely involved but can be easily pushed into a secondary role by the front delts and the triceps.

So instead of doing a regular bench press movement, you will instead do 6 to 8 reps of dumbell flyes (an isolation movement for the chest) THEN immediately go right to the bench press.

The idea here is to “pre-exhaust” your pecs so that when you do the bench press, your pecs are the weakest link and the shoulders and triceps then push the chest harder than it would normally be pushed.

When you have to stop, it’s going to be pec fatigue that ends the set while the shoulders and triceps are still relatively fresh.

2. Feeling The Flye

Now, the pre-exhaust training is all well and good…but what if you can’t feel your pecs even doing FLYES? Pre-exhaust won’t be much help.

The first thing you need to do is get off the flat bench and onto a Swiss Ball.

Get into position on the ball and wrap your entire back AROUND the ball. Don’t just put your shoulders on the ball and keep your body straight, like many people are taught with the ball.

To get the most out of flyes, you need to open up your rib cage and get your shoulders back (which helps focus the tension on the pecs instead of the shoulders).

The ball is PERFECT for this position. So lay back on the ball, wrap your back around it and consciously force your shoulders back and down.

THEN do a dumbell flye.

Imagine on the way down like you’re trying to push your chest up to the ceiling. And imagine on the way up that you’re wrapping your arms around a big tree.

When doing flyes, don’t hold the dumbells perfectly parallel to each other…hold them at about a 45 degree angle to your body (thumb end in closer to the head – pinky side outwards). This takes stress off the shoulders and helps keep tension on the pecs.

3. Tilt the Dumbells

When doing dumbell presses (either on the ball or the bench), tilt the dumbells down and in…if the dumbells were pitchers or water, it would look like you’re pouring them on yourself.

This tilt (and make sure and keep that tilt through the whole exercise) keeps tension on the pecs. If you keep them horizontal or tilting outwards, the tension goes to the shoulders.

4. Concentration Flyes

These are done standing, in a bent-over position, with light weight. They’re a great exercise for developing that “feel” in the chest. They won’t build a chest – just assist in getting that connection.

Grab the dumbell and bend over a bit.

Now, keeping your arm slightly bent but stiff (no movement other than at the shoulder), bring the dumbell up and across your body as though trying to touch it to your opposite shoulder.

Because your arm is hanging down and the dumbell is coming across your body, it takes the front delt pretty much completely out of it, forcing the pec to do all the work. Hold at the top and SQUEEZE the pec hard.

Remember to go light on this one – it’s not about building but developing that mind-muscle connection. And be absolutely sure you’re NOT bending your elbow – the movement must occur only at the shoulder.

5. The Rolled-Up Towel Trick

Lay down on the bench, feeling the towel run right down your spine. This elevation immediately forces your shoulders back and down (the proper position for benching and feeling it in your chest).

It’s not particularly comfortable but it’s a great teaching tool to force your body into the proper position.

6. Stop Trying To Go So Heavy

Half the time, you’re probably just trying to go too heavy on the chest exercise and you just lose the feel for the exercise. Back off on the weight and feel the pecs working rather than focusing on blasting up the weight.

When you load the exercise heavy, your body immediately turns to its strongest movers. If your chest isn’t part of that A team, it won’t be called upon.

7. Don’t Grip So Hard

One of the things I’ve noticed with chest exercises is that the harder you grip the bar/handles, the more the tension gets moved to the shoulders and triceps.

Try easing up on your grip a little – not to the extent that you make the exercise dangerous, but back off on the death grip and see if you feel a difference. If you’re training heavy on bench press, though, KEEP the tight grip. In that case, safety is more important.

8. “Shocking” High-Rep Training

This is best done on the very first set of your workout with NO warm-up. You’re going to just be using a moderate weight, so don’t worry about not doing a huge warm-up. If you have a decent amount of training experience, you’ll be just fine.

We’re going to literally “shock” your chest muscles into responding here. Load the bar with (or select dumbells) a weight you’d normally be able to get about 12 to 15 “strict” reps in your regular workout.

Now lay down and CRANK OUT as many reps as you can with that weight as fast as you possibly can. Don’t worry if your form isn’t perfect…just hammer the reps out.

And when I say crank, I mean CRANK…don’t bounce the bar off your chest or anything but you must quite simply EXPLODE out of the bottom of every single rep…and don’t even think about slowing down to get the negative.

The idea here is very rapidly call upon every available muscle fiber worked by that exercise to contribute an emergency situation, especially the power-oriented type 2 muscle fibers.

And this emergency idea is why you’re not going to do a warm-up…we want it to be a TRUE emergency situation where you go from zero to kablammo!

ONE set of this is all you need. Because once you do that first set, not only will the entire area be fatigued, you won’t be able to get nearly as many reps and it won’t have the same emergency effect on your body.

9. Static Contraction Holds and Pushes

This can be done on almost ANY chest exercise…though it doesn’t work too well on dumbell flyes or presses. It works best on cable cross-overs or pec deck, where the tension is greatest at the top, when the arms are close together. It’s also pretty good on barbell bench.

A straight static hold means just hold that contracted position for as long as you possibly can. Then fight the negative all the way to the bottom.

This systematically exhausts all the muscle fibers of the chest AND gives you time to really get your mind into the muscle, shifting your arm and body position during the hold until you really feel it targeting the pecs. By taking this time, you get to feel what you don’t normally get during a standard exercise.

And those pushes I mentioned?

As you’re holding that static contraction, have a partner push down on the weight stack (if you’re on a pec deck). Just a quick push is all you need. This sets off a stretch reflex in the pecs, activating even more muscle fibers. It’s basically another emergency situation.

When using cable cross-overs, have your partner put their hands in between yours and push outwards really quick. If you’re doing a static hold in the top position of the barbell bench, have them push down on the bar really quick while you maintain the hold.

A couple of these pushes is all you need.

10. Cable or Band Push Ups

This technique combines two type of resistance – a bodyweight push-up and direct outwards-pulling resistance of cables or bands. When you put them together, it’s CRAZY how much tension you’ll get on your pecs.

It’s like combining a static hold with a dynamic exercise – two of tension, both targeted on the pecs.

For the cable version, set two handles on the low pulleys and use a light weight. Kneel down holding both handles. Now set your fists on the floor in the push-up position. Straighten out your body and start doing push-ups.

The cables will be trying to pull your hands directly out to the sides. Your pecs have to fight this outwards-pulling tension. When you add in the push-ups, you’ll feel these even more in the chest than you usually would, simply because your pecs are ALREADY working by holding the cables in place.

It’s a two-for-one exercise that will light your pecs FAST.

You can easily accomplish the same thing with bands by hitching a couple of bands to solid objects out to the sides of you. The just hold the bands in your fists or loop around your wrists, make sure you get tension in them, then do the push-ups.

YOUR CHEST WILL BE TOAST…

I have to say, if you’ve not really felt your pecs before, these techniques should get you seriously moving in the right direction. I would recommend taking a few “chest” days and just trying all these techniques to see which ones work best for you.

For pictures and video of many of these tips in action, click on the following link:

www.fitness-ebooks.com

ABOUT THE AUTHOR

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,” available at www.fitness-ebooks.com!

Now, if you’re a fan of the chin-up, THIS version of it is one you’ll LOVE. It’ll blow your lats and your biceps up like crazy!

To perform it, you should be able to do at least 8 to 10 regular chin-ups. It’s a tough exercise and requires some base chinning strength to perform.

For this one, you’ll just need a chin-up bar. I’m using the one that goes across the frame of my power rack and that works just fine.

DEFINITELY watch the video on this one to get the best idea of how it’s done.

So first, go to one end of the bar and stand perpendicular under it (NOT like you normally would directly under the bar).

Take a staggered grip on the bar (like a baseball bat grip).

Now pull yourself up to one side of the bar – the side you’ll want to pull to is the same as the hand that is FURTHEST from you. Basically, if your left hand is furthest away, pull up on the left side of the bar.

Now lower yourself down PART WAY…NOT the whole way. You should have some bend in your elbows. At this point, move your furthest hand over behind your nearest hand (hence the hand-over-hand name!).

The key here is to be sure you’ve got a bend in the elbows and tension on the lats. Because when you take one hand off, you’re basically putting your entire bodyweight (just for a moment) on the one lat. VERY big time tension here.

Once you’ve placed the hand, pull yourself up to the OTHER side.

Lower yourself down, step your hand backward on the bar again.

Now pull up to the other side again.

This picture shows when the one arm is the only one supporting the body.

Continue along the bar until you run out of bar then go back the way you came, moving your hands forward this time.

Keep going forward and backward along the bar until you can’t do any more reps.

It’s a BRUTAL back exercise that makes regular chins look like nothing. By the time you’re done, your entire back and your biceps will be so swollen full of blood, you won’t believe it. The continuous tension and bodyweight combination really makes for a potent back attack!

ABOUT THE AUTHOR

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,” available at www.fitness-ebooks.com!

It’s a relatively simple-looking concept on the surface…you’ll be doing a single-arm dumbell bench press while at the same time doing a single arm cable pulldown/row.

As you’re pushing the dumbell UP, you’re pulling the cable DOWN.

So you’re hitting the two biggest parts of the upper body in one shot there (including biceps on the pull and triceps on the press, along with aspects of the shoulders on both).

What you might not see at first glance is the INCREDIBLE core cross-tension you’ll get when you execute a push and a pull. You see, in order to stabilize the core while doing two opposing movements, your deep core muscles (obliques and transverus) will be pushed to the limit.

This is honestly one of THE best core exercises I’ve ever come up with, never mind all the other upper body stuff going on. It’s going to develop incredible core strength without any hint of a crunch or sit-up.

I can promise you, if you’ve never done heavy cross-core tension training before, your deep abdominal muscles will be feeling it for DAYS. So start with more moderate weights than I’m using in the demo here and work up to it.

Just fyi, this is an exercise that can also be found in my book “The Best Abdominal Exercises You’ve Never Heard Of”, if you’re interested in more like this.

Here’s how to do it…

First, you’ll need a flat bench, a high pulley with a single handle and a dumbell. Set the bench lengthwise beside the high pulley and the dumbell in front of the bench.

I’m using a 95 lb dumbell and about 120 lbs on the pulldown part. You’ll need to do a little practice to get the weight balance right for yourself. The dumbell should be something you can control pretty easily – then balance the pulldown part according to the dumbell you’re pressing.

Pick up the dumbell in your right hand, sit on the end of the bench and rest the dumbell on your right thigh.

Now reach up and grab the single cable handle.

Move your butt forward off the bench and lay back so only your shoulders are on the bench.

Your upper arm should be resting on the bench and your left shoulder will be stretched up and off the bench. Get ready to push and pull!

Start the press and at the same time start the pull. They should be simultaneous. THIS is where you’ll start to feel the incredible cross-tension on the core!

With the pulldown/row, you’ll want to keep your elbow coming down in beside your body…not a wide-grip row position, more like a close-grip row.

Press all the way up and pull all the way down as far as you can.

Now just lower the dumbell and let the cable come up and repeat! I like to keep to lower reps on this one – the core responds better to lower reps and resistance so as I mentioned, start with moderate resistance but definitely work your way up.

On each rep, you can rest your upper arm on the bench, similar to a floor dumbell bench press. It’s not a full-range press, but you’ll find you won’t really care by the time you’re done a set

To finish the exercise, let your upper arm rest on the bench and release the cable handle.

Reach over and stabilize the dumbell with the left hand, too. Then just shift your legs around to a kneeling position, then move the dumbell to the floor (easier to see in the video).

That’s one side!

I recommend taking a rest period in between that and switching up to work the other side. Your core especially will need it. You’ll get more out of the other side by waiting for some recovery (at least a minute to 90 seconds) before hitting the opposing movements.

It’s going to look exactly the same only with sides reversed. I just shifted the bench over to the other side because I have a wall in the way. If you have a wall, you can just move the dumbell to the other side of the bench and leave the set-up as-is. You’ll just be facing the other way.

Get the dumbell onto your lap then reach up and grab the cable handle.

Get your butt off the bench forward then lay your shoulders on the bench.

Press up with your left and pull down with your right.

Repeat for 5 or 6 reps.

All done!

I would suggest two sets on each side and you’ll be pretty well all done with your upper body training for the day. It’s not only a great timesaver but KILLER core training as well.

If you’ve never really felt your deep abdominal muscles after training THIS exercise is going to change that.

ABOUT THE AUTHOR

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,” available at www.fitness-ebooks.com!