The thing I really like about Pull Down Cable Crunches is that they hit the abs from a unique angle. They are one of the few ab exercises that allow you to train your mid-section from the standing position.

The key to getting the most out of this move is to do multiple sets to really fatigue the abs. Start off with moderate weights and shoot for 4 sets of 15 reps. But as you get stronger you can increase the weight and perform even higher sets if you like.

Just watch the video clip below to see this exercise in action!

Extreme Fat Loss: How To Get Ripped To The Bone Shredded In Record Time. If You Are Already In Good Shape Now, But Want To Step It Up To The Next Level & Get In Awesome Shape. Then This Is The Advanced Fat Loss Program For You! If one of your bodybuilding & fitness goals is to get ripped in time for hitting the beach and pool parties this summer, then you need to start training for it NOW!

Have you ever wondered what to eat, how much to eat, when to eat, what foods are good, what foods should you avoid, etc…?

Well I’m going to put an end to your fat loss confusion right here and right now with a simple easy to follow meal-by-meal Extreme Fat Loss program.

This is a complete DVD program plus printable diet and workout “cheat sheets”. Just print them off, stick’em on your fridge, and follow it. It’s really as easy as that, no thinking required!

You can get your copy now at: www.LeeHayward.com/dvd

Sound simple?
Well it is. But there are many different combinations and variations of the Super Set that you can use to make it an incredibly powerful training technique in your workouts:

Such As:
- Antagonist Muscle Super Set
- Pre-Exhaust Super Set
- Post-Exhaust Super Set
- Staggered Super Set

We’ll cover the different Super Set variations in this blog post.

Antagonist Muscle Super Set

An antagonist muscle Super Set is when you exercise opposite muscle groups.
For example, doing a set of bicep curls followed by a set of tricep push downs.

Antagonist muscle Super Sets are excellent for allowing you to compress workout time while maintaining high strength levels. They are my personal favorite kind of Super Set. When you work an opposing muscle group directly after the original muscle it helps to actually INCREASE strength in the second muscle group when you work it.

A great example of an antagonistic Super Set would be to train biceps and triceps together. So you would do a bicep exercise like standing barbell curls, followed by a tricep exercise like tricep push downs (or vice versa). That will be one “Super Set”. You would then rest for a couple minutes and proceed with your next set and so on. Not only will this save time and work the muscles harder, but it will give you an incredible pump throughout your arms as well.

The best muscle groups to pair up for Antagonist Muscle Super Sets are:
- Chest & Back
- Biceps & Triceps
- Quadriceps & Hamstrings

Pre-Exhaust Super Set

In a pre-exhaust Super Set you work on the same muscle group with an isolation exercise first, and then follow up with a compound exercise immediately after without resting in between sets. This is a great way to help build up your stubborn muscle groups.

For example; let’s say your chest is a stubborn muscle group for you that isn’t growing well. In this case you probably have a hard time feeling your pecs working when doing chest exercises like the bench press. So a great way to work around this problem is to start with an isolation exercise to pre-exhaust your pecs first, before moving on to your compound exercises after.

So you could start with a set of pec deck flys, immediately followed by a set of barbell bench presses. That will be one “Super Set”. You would then rest for a couple minutes and proceed with your next set and so on.

The pec deck flys will isolate, pump, and pre-exhuast your pecs before you move on to the bench press. Which is a compound pressing exercise that not only works the chest, but brings the triceps and shoulders into play as well.

Here are some good examples of Pre-Exhaust Super Sets:

Shoulders:
- dumbbell side lateral raises + barbell shoulder press

Chest:
- pec deck fly + bench press

Biceps:
preacher curls + standing barbell curls

Triceps:
- tricep push downs + close grip bench press

Legs:
- leg extensions + squats

Post-Exhaust Super Set

Another version of super setting is the post-exhaust method. This is the exact opposite of the pre-exhaust Super Set. So instead of starting your target muscle with an isolation move, and finishing with a compound move. You start with the compound move first, and finish with the isolation move afterwards.

This still works the targeted muscle hard, but it will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet. One method isn’t necessarily better or worse, there are pros and cons to both pre-exhaust and post-exhaust Super Sets. But you could cycle through doing several weeks of pre-exhaust style Super Sets, and then several weeks of doing post-exhaust Super Sets to reap the benefits of both variations.

Staggered Super Set

This type of Super Set pairs up training totally unrelated muscle groups. And it’s a great way to “sneak in” extra training for stubborn hard to grow muscle groups. For example; let’s say your calves are a stubborn body part for you. One way to get extra calve training into your workouts is to Super Set in calve raises with your other body part workouts.

For example, when doing your chest workout you could simply add in a quick set of calve raises after each set. So once you finish up a set of bench presses, go over and rep out a set of calve raises. Then rest a couple minutes and repeat. This would be considered a Staggered Super Set.

You could also do the same thing with abs. Just toss in a set of crunches or leg raises in between your other exercises.

Adding in Staggered Super Sets work best with smaller non taxing muscle groups such as abs, calves, forearms, etc. You wouldn’t want to stagger set in a big move like deadlifts with your regular workout routine because the deadlift is such a demanding exercise in itself. But you could easily stagger set in calve raises, crunches, or wrist curls with pretty much any other workout.

Super Sets are a VERY effective technique. Give one of these Super Set variations a try in your next workout, and then leave me a comment below letting me know how it works for you!

I bet you’ll be amazed by how much they jack up the training intensity of your workouts and help stimulate new muscle growth!

But you realize that there isn’t a single gym around for miles, so what do you do in such a situation?

You improvise and perform the
“Tarzan Jungle Muscle Workout”…

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=ZScUYA5g-Qk

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=SOUj1JkyrVo

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=t6FTrqldVCo

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=kpq3aOh4F4o

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=lfzMWJMYa1U

These “JUNGLE MUSCLE” Workouts will show you some awesome exercises that you can do anywhere, anytime, NO GYM Required! So if you are working out at home, or while traveling, you can still stay in shape and build muscle!

Click Here & Subscribe to my video channel!

When you SUBSCRIBE to my video channel you’ll get early notification of the NEXT Video in my Tarzan JUNGLE Workout Series!

If you don’t have a set of heavy duty rubber fitness band, then I highly recommend that you order a set from: http://www.BodyLasticBands.com

These are adjustable resistance bands that allow you to vary the resistance based on the exercises you are doing. And these bands go up to over 250 pounds in tension, so they are strong enough for ANYONE to get a good workout with.

Just Click Here for more info…

Last night during my LIVE Total Fitness Bodybuilding Talk Show several of the participants asked me if I would be having a “Black Friday Sale” on my bodybuilding & fitness programs. And quite honestly I wasn’t planning on doing anything special, simply because I have been so busy with preparing and coaching people for our recent bodybuilding competition this past weekend. That I never really had time to organize anything.

But the folks who were on the LIVE Chat persisted and suggested certain programs that they would like to order if I would mark them down for a “Black Friday Muscle Sale!”

Bottom Line, they twisted my arm and here is a quick last minute discount of some of my more popular Muscle Building & Fat Loss programs.

I’m going to keep these programs on sale until Mid-Night Sunday Nov. 27 to be totally fair to everyone and give you a chance to pick up some good deals…
Enjoy The Savings!

Blast Your Biceps:3 Phase Mass Building Arm Specialization Training System. This program will help you to not only build bigger more muscular arms, but also get bigger and stronger all over in record time. Regular Price: $39.95 Black Friday Price: $19.95 (HUGE 50% Discount!)

Blast Your Bench:Hardcore Bench Press Specialization Training System that will help you build a thick muscular chest while adding as much as 51 pounds to your max bench press! This program also includes extra bonus routines: “Blast Your Squat”, “Blast Your Deadlift”, and “Blast Your Bench For REPS”. Regular Price: $47 Black Friday Price: $27 (HUGE $20 Discount!)

21-Day Fast Mass Building:Discover How You Can Use The Anabolic Amplifier Effect To Gain As Much As 5… 10… 15… & Even 20 Pounds Of PURE Muscular Bodyweight In Just 21 Days With The Fastest & Easiest Cycling Program Ever Created! And the best part is that you can repeat this 21-Day Cycle program as often as you need in order to reach your muscle building goals! Regular Price: $97 Black Friday Price: $39.95 (HUGE 60% Discount!)

Progressive Pull Up Program:“How To Master The Pull Up & Build A Massive Muscular Back!” If you struggle with performing pull ups and chin ups then you need this program NOW! Because Lee Hayward is going to take you through a complete graduated pull up video training system. Regular Price: $19.95 Black Friday Price: $9.95 (HUGE 50% Discount!)

Extreme Fat Loss Program:“How To Get Ripped To The Bone Shredded In Record Time.” Are you confused with fat loss nutrition? Have you ever wondered what to eat, how much to eat, when to eat, what foods are good, what foods should you avoid, etc…? Well I’m going to put an end to your fat loss confusion right here and right now with a simple easy to follow meal-by-meal Extreme Fat Loss program. Regular Price: $29.95 Black Friday Price: $19.95 (HUGE 30% Discount!)

For example, it’s common to see folks with a big upper body and skinny legs (or vice versa).
Or it could be the individual muscle groups themselves that are lagging, someone could have big and well developed thighs that are stacked on top of scrawny little calves. Some folks may have big muscular arms, but flat chests. Some people have big biceps, but very weak triceps, and others may have thin “Spaghetti Noodle” arms and need to gain mass in a hurry.

Regardless of the situation, the good news is improvement is always possible!

And that’s why I’ve put together my “Muscle Specialization Training Guide”.
This is a comprehensive 104 page e-Book manual that covers unique muscle building specialization moves for each and every bodypart.

And the Best Part… You can download this e-book right now for FREE!

Yes that’s right, just enter your name and your best e-mail address in the form below and I’ll personally send you my “Muscle Specialization Training Guide” ASAP.

Note:
There’s no catch and there’s nothing to buy. All you have to do is enter your name and e-mail address in the form and you’ll get instant access to this FREE e-Book.

You owe it to yourself to check out this killer program because in addition to getting a FREE copy of the e-Book, I’ll also keep you up to date with all my latest muscle building tips and tricks that will help you build rock solid muscle mass faster than ever before!

Workout 3 – Legs & Abs With the earlier workouts in this 3 part program we paired up the pushing muscles into one workout. The “pulling muscles” into the second workout. Now we’re going to complete the program by training the lower body. With the lower body a lot of the moves we’ll do are classified as pressing or pushing exercises (i.e. squats, leg press, etc.) But there are some other exercise variations we’ll be doing as well (i.e. leg curls, leg extensions, etc.) We’re also going to pair up legs with abdominals. Now while you can train your abs with any body part that you like, they do come into play as stabilizing and supporting muscle groups for a lot of the lower body moves we’ll be doing. So that’s why it makes sense to pair them up with your leg workouts.

Click Play to watch the 3rd Workout… Legs & Abs.

To watch the 1st workout, click this link:
Chest, Shoulders & Triceps Workout

To watch the 2nd workout, click this link:
Back & Biceps Workout

If you like these videos, make sure to Click Here & Subscribe to my Bodybuilding Video Channel
so that you can get early notification of whenever I add new videos.

Now chances are if you’ve been working out for any length of time then you already know
(and hopefully follow) all “The Basic” stuff like:

• Working out at least 3 days per week.
  
• Training all major muscle groups in proportion.
  
• Eating at least 1 gram of protein per pound of BW daily.
  
• Getting at least 8 hours of sleep each night.
  
• Drinking at least 1 gallon of water daily.
  
• Etc…

And all of that stuff is critical for building a lean muscular physique. But in this e-mail I want to share how you can incorporate Extra Workouts for Extra Muscle Growth!

You see as you get more advanced in your training your work capacity also increases. And you can use this to your advantage by adding in extra workouts to your routine.

However, you can’t just go nuts and add in any kind of workouts…
If you are already blasting your body on a regular basis with big heavy lifts in the gym, then trying to do more of the same will most likely back fire on you and lead to overtraining, injury, and burn out.

Instead you need to focus on filling in the holes in your current routine. And for this I recommend adding in extra Bodyweight Only conditioning type workouts.

Bodyweight workouts are great for active recovery training because they increase blood flow throughout the muscles. With bodyweight exercises you can move, stretch, and work the muscles without breaking them down to the same extent that you do with heavy weight training.

Adding in extra bodyweight workouts is also great for brining up weaknesses and muscle imbalances. They help improve your flexibility and they actually speed up your recovery by reducing muscle soreness.

And when it comes to Bodyweight Workouts there isn’t anyone better than the
“ShapeShifter Guys” Adam Steer & Ryan Murdock.

Click Here to check out The ShapeShifter website!

I’ve had the opportunity to hang out and train with both Adam and Ryan on several occasions, and I have to say they know their stuff.

This anit the cheesy old push ups and jumping jacks workouts that your gym teacher had you doing back in high school. Adam and Ryan will push your limits and put you through a killer bodyweight training system that will leave even the most hardcore muscle head struggling…
(I know because I’ve been there)

If you are looking to get that extra edge in your basic bodybuilding training program. I highly recommend that you try adding in some extra bodyweight only workouts to your routine.

It’s a big pay off in terms of real world results you’ll see for the little bit of extra work. And besides that, you can do these bodyweight only workouts at home in your spare time. No extra trip to the gym needed!

Just click the link below to check it out for yourself:

ShapeShifter Bodyweight Conditioning Training System <<--Click Here

P.S.
For the next 48 hours you can pick up the complete
ShapeShifter Bodyweight Training System along with
some extra cool workout bonuses for less than half price
during this special introductory sale event.

So if you are looking to step up your training by adding in
some extra bodyweight workouts, now would be a good time
to jump on board. Just click here to get started.

However, the real kicker that can make or break your chances of having ripped 6-pack abs is losing the excess bodyfat that’s covering your abs. You can have very well developed abdominal muscles, but if those abs are covered in a layer of bodyfat you’ll never see them. So losing bodyfat is half the battle when it comes to getting your 6-pack.

Now I can help you with the training portion towards getting ripped abs with my killer 100 Rep Ab Workout Routine that’s shown below…

But to really strip away that layer of stubborn bodyfat, I highly recommend you pick up a copy of my good friend Joel Marion’s Xtreme Fat Loss Diet. Joel is former Body For Life Grand Champion, he’s a best selling author, and fat loss expert. So needless to say he knows his stuff.

And right now you can get his entire 25 Day Rapid Fat Loss BLUEPRINT with his new Xtreme Fat Loss Diet 2.0. Program at:

http://www.XtremeFatLossProgram.com

This cutting edge program is based on Real SCIENCE of how your body and metabolism work to burn bodyfat. This isn’t just some “Eat Right & Exercise” fat loss 101 BS. It’s based on advanced fat burning strategies that you can stack together to achieve a synergistic fat loss effect.

In fact, some of Joel’s coaching students have lost over 20 pounds with just 1 round of the 25-Day Extreme Fat Loss Program. You can see their real world case studies at:

http://www.XtremeFatLossProgram.com

Right now Joel is having a special promotion where you can save $30 off the price of the entire 9 part Xtreme Fat Loss Program. So if you’re looking for a fast and reliable solution to getting ripped 6-pack abs, and you’d like to save some money in the process, you should pick up a copy of this program today!

Click Here To Download Your Copy!

==========

P.S.
If you order the Xtreme Fat Loss Program via this special promotion. I’ll send you an extra bonus of my own.

You’ll get a complete copy of the pre-contest diet-plan that both myself and my girlfriend Patricia follow to get ripped to the bone shredded for bodybuilding competitions!

This would be a great complement to the 25 Day Xtreme FatLoss Program. You could even start the pre-contest diet-plan on day 26 to help take your physique to the next level of rock hard conditioning.

All you have to do is place your Xtreme FatLoss order, forward me a copy of your clickbank receipt via e-mail to: lee@leehayward.com and I’ll send you my pre-contest diet-plan.

If you’ve been working out for any length of time than no doubt you’ve heard the debates over how many reps you should do per set in order to maximize your muscle growth…

- Some people say “high reps for cutting” and “low reps for bulking”.

- Some say “go heavy or go home” and recommend super heavy weights for low reps.

- Others like to train a bit lighter and “pump it up” and strive to keep the muscles under tension for longer periods of time.

But the question that’s on your mind right now is:
“Which rep range is the best one and which one should you use in your workouts?”

Well, there is no cut and dried answer to this, in fact you can literally make muscle gains training in all of the above rep ranges provided that you are putting enough demands on the muscle, training in a progressive fashion, and that your nutrition and recovery are adequate to support muscle growth.

But there are some general guidelines that you can follow to help you better structure your bodybuilding workouts and maximize your muscle growth. And that’s what I’m going to share with you here in this article.

Rather than randomly selecting some magic number as your rep range for all your workouts, you need to break things down and get more specific. There is really no such a thing as the one best rep range that works for all exercises. How many reps you do will vary greatly depending on the particular exercise you are doing.

For example, if you were doing deadlifts and then afterwards going to do abdominal crunches. Do you think that you would use the same set and rep pattern for both exercises? Of course NOT.

One is a heavy mass building power move, and the other is a small isolation exercise. They both work the muscles totally differently, so obviously you wouldn’t train these 2 exercises the same way and use the same set and rep patterns.

Certain exercises are classified as Heavy Mass Building Power Moves and they work better for heavy weights and low reps. These are the “meat and potatoes” exercises that should lay the foundation to your muscle building workouts.

Than you have Mid-Range Power Moves that are still basic compound lifts, but these exercises are better worked with higher reps compared to the Heavy Mass Builders.

And finally you have Isolation Moves that are used for targeting specific areas of the muscles. These exercises work better with higher repetitions, lighter weights, and very strict form.

Generally with the heavy power moves your main focus is on moving the weight. With these exercises you should strive to increase the weights you lift on a regular basis (provided you can maintain good form of course). Than as you get into the mid-range and isolation moves your main focus should be on feeling the muscles working and getting a good pump. Rather than simply trying to increase the weights you are lifting.

Some examples of Heavy Power Moves are:
(Best Used With Heavy Weights & Low Reps)

Squats:

Deadlifts:

Bench Press:

Shoulder Press:

These are big basic free weight exercises that allow heavy weights to be lifted for low reps. The classic 5 sets of 5 reps routine works really well for these exercises. And advanced powerlifters and strongman competitors will even work up to heavier weights by doing heavy triples, doubles, and even single rep sets for these basic powerlifts.

Some examples of Mid-Range Power Moves are:
(Best Used With Moderate Weights & Moderate Reps)

Leg Press:

Barbell Rows:

Dumbbell Bench Press:

Dumbbell Shoulder Press:

Barbell Curls:

Dips:

Pull Ups:

These are mid-range compound exercises that still allow for heavy weights to be lifted, but work better with moderate repetition range of 6-10 reps per set. These mid-range exercises will make up the majority of your muscle building workout program.

Some examples of Isolation Moves are:
(Best Used With Lighter Weights & Higher Reps)

Leg Extensions:

Leg Curls:

1 Arm Dumbbell Row:

Dumbbell Flys:

Side Lateral Raises:

Concentration Curls:

Tricep Kick Backs:

Calve Raises:

Abdominal Crunches:

These are isolation exercises that work best when trained with light to moderate weights and high repetitions. Ideally you would use these exercises as finishing moves and do them at the end of your workouts. The idea here is to really pump up the muscles after you’ve already completed your heavier power moves. Keep your reps for these exercises to 10-15 per set, and in some cases you can even perform higher reps (i.e. 20+ reps per set) especially with abs and calves.

Conclusion…

These exercises and rep ranges are applicable to most weight training workout programs. However, there will always be exceptions to these rules depending on the particular training program. For example, the classic 20 rep squat routine is one such example of using a heavy mass building power move for high reps. And there will be other times when you may train isolation exercises with heavier weights and lower reps, especially if you are following a body part specialization program such as Blast Your Biceps.

However, the general training guidelines for most workout programs are:
- Heavy Powerlifting Exercises: 5 reps per set
- Mid-Range Compound Exercises: 6-10 reps per set
- Smaller Isolation Exercises: 10-15 reps per set

Now even if you have your weight training program structured perfectly with the correct sets and reps for each exercise, that’s only one piece of the whole muscle building puzzle. What you feed your body is just as important (if not more important) than the actual workouts you do in the gym.

If you don’t have your muscle building nutrition program nailed down pat, than you may end up like a lot of guys who waste their time and effort busting their butt in the gym only to look the same… day after day… month after month…

And the problem is – most guys have NO IDEA they are even making these errors and that’s why they’ll never have a body that truly sets them apart from the pack. In the informative video presentation below you’re going to learn to solution to the Top 3 Nutrition Mistakes That Are Costing You Precious Muscle Gains.

For the next 48 hours my good friend and fellow muscle building coach Vince Del Monte is
having a mega discount promotion to celebrate his 31st Birthday. This is your chance to pick up his entire collection of Muscle Building & Fat Loss Programs on a Hard Copy 9 Disc DVD Set!

Whether you want to pack on some serious muscle mass, get ripped abs, or sculpt out a first-rate body Vince has a workout for you. Get a jump start on 2011 by carving out the head turning sexy body you are after.

Click Here For More Info…

Plus I’m Going To Send You An Extra Cool Christmas Bonus… For FREE! For the next 48 hours only when you order your copy of Vince’s 9 Disc Muscle Building DVD Series through this special promotional offer. I’m going to send you a set of Heavy Grips 100, 200, & 300 pound hand grippers Absolutely FREE! All you have to do is place your order through this special link below: http://www.VinceDelMonteMuscle.com

Get These Heavy Grips Hand Grippers For FREE!

After you place your order, just e-mail a copy of your receipt and your mailing address to Lee@LeeHayward.com and I’ll send your Heavy Grips Hand Grippers right to your door by priority mail.

These will make the perfect Christmas gift or stocking stuffer for the fitness enthusiast on your list. So don’t delay, this is truly a limited time offer. Order now before this special promo expires.

Again, you MUST place your order via this special link in order to qualify to get your FREE Heavy Grips Hand Grippers!

http://www.VinceDelMonteMuscle.com

Urgent: For TODAY Only <<– Click Now: Expires Tonight!

Now unless you’ve been disconnected from the Internet over the past couple weeks, you’ve no doubt heard about Joel Marion and Arnel Ricafranca’s brand new RAPID fat loss program The 1,000 Calorie Challenge at:

http://www.1000CalorieFatLoss.com

Now I have to admit I’m very skeptical when it comes to anything “NEW” related to fitness, especially fat loss. Heck, I’ve been studying this stuff for 20 years and I’ve been competing in bodybuilding competitions for the past 15 years.

So I’m quite familiar with a lot of this kind of stuff, and I sometimes fall into the trap of getting a bit ignorant and thinking that I’ve “seen it all before”.
(Which is NOT a good thing mind you.)

But because I know both Joel and Arnel personally, I gave them the benefit of the doubt and got a copy of the 1,000 Calorie Challenge for myself to see what all the hype was all about.

And I have to say I was pleasantly surprised. It’s not just another boring old weights, cardio, and starve yourself lean fat loss program.

In fact I really like how they structure the whole thing around “Challenge” based workouts!

(Just to let you know, to burn a whopping 1,000 calories in a single workout session is NOT an easy task, trust me I’ve tried and it truly is a “Challenge”.)

You actually feel stronger and more energetic with this kind of challenge based training program. The goal is to increase your fitness level and work capacity. Rather then simply trying to starve yourself lean like most people do when dieting for fat loss.

But the best part that I wanted to mention is that right now you can get a super cool $597 Value FAST ACTION BONUS for Today ONLY!

Urgent: For TODAY Only <<– Click Now: Expires Tonight!

The Bonus:
If you order today (and today only), you will be given access to a LIVE 120-minute Fat Loss All-Star Coaching session where Joel Marion, Arnel Ricafranca, John Romaniello (Final Phase Fat-Loss), Craig Ballantyne (Turbulence Training for Fat Loss), and Vince DelMonte (NoNonsense Muscle-Building) will ALL be on the line to answer your personal fat-loss and fitness questions!

This type of direct personal coaching from 5 industry experts all at once is not available anywhere else at any price, but if you pick up the 1,000 Calorie Challenge TODAY, you’ll gain access to the LIVE coaching session for *FREE*.

So make sure to head on over to: http://www.1000CalorieFatLoss.com
Right now before it’s too late… (Offer expires at mid-night tonight!)

P.S.
To help you get the best results possible, I’m going
give you a Killer FREE Bonus of my own when you
get a copy of the 1,000 Calorie Challenge today!

I’m going to send you a copy of my:
Advanced Fat Loss Secrets DVD Program!

This program will show you how to target the
stubborn bodyfat on your body such as the
lower abs, love handles, hips, & thighs
to carve out a ripped athletic physique!

All you have to do is forward me a copy of your
receipt from the 1,000 Calorie Challenge Program
via e-mail and I’ll send you a copy of my new
Advanced Fat Loss Secrets DVD at no cost to you!

Click Here To Save $50 OFF & Get Your *FREE* DVD Program!

Just check out the ab workout video below for all the details…

While this workout is great for training the abdominal muscles, the real key to getting those visible “six pack abs” is losing the bodyfat that’s covering them so you can actually see the muscle development underneath.

If you’d like to get some killer fat loss tips for quickly burning off that stubborn bellyfat you should pick up a copy of my “Extreme Fat Loss DVD”.

This program contains the diet and training program that I personally use to get ripped to the bone shredded for bodybuilding competitions. You can get all the details at: http://www.LeeHayward.com/dvd

Below are some progress pics that I took this weekend…

I’ve posted more pics on my FaceBook Fan Page. Click Here To See The Full Album.

I’m very pleased with how things are going. I’ve been following a low carb diet plan with strategic “carb & fat load” re-feed meals spaced in during the week and it’s really working well for me. I’ve been getting leaner and more ripped each week and I’ve been able to maintain strength and muscle in the process.

In fact I’ve outlined in detail everything that I’ve been doing in preparation for this show with regards to the exact diet plan I’m following, the exact supplements I’m taking, and the exact workouts I’m doing to blast away bodyfat and get ripped in my New DVD program:

Extreme Fat Loss:
How To Get Ripped To The Bone Shredded In Record Time.

Now I have to warn you…
This Is NOT Your Typical Beginners “Eat Right & Exercise” Fat Loss Program.

If You Are Already In Good Shape Now, But Want To Step It Up To The Next Level & Get In Awesome Shape. Then This Is The Advanced Fat Loss Program For You!

If one of your bodybuilding & fitness goals is to get ripped in time for hitting the beach and pool parties this summer, then you need to start training for it NOW!

And the “Extreme Fat Loss” program is your shortcut to getting that ripped beach body. Heck, I’m living proof that this stuff produces FAST Results! So why not give it a shot for yourself?

You can get your copy now at: http://www.leehayward.com/dvd/

Just click on the link below to see all the videos for each category…

Chest Workout Videos

Back Workout Videos

Shoulder Workouts Videos

Arm Workout Videos

Leg Workout Videos

Ab Workout Videos

Bodybuilding Nutrition Videos

Have you tried everything that you are “supposed” to do…
(i.e. eating 6 small meals per day, working out consistently, and all that stuff)
But still not getting the results you want?

Well guess what… you are NOT alone!

The truth of the matter is getting a ripped muscular physique with visible six pack abs is not as easy as the mainstream fitness media would like you to believe. After all if it was then everyone who hit the gym regularly would be in awesome shape. And we both know that’s not the case!

The next time you are at the gym just stop and take a good look around to see what kind of shape the average gym member is in. (Chances are it’s NOT very good)

It’s sad to say, but it’s actually rare to see a lean muscular physique “In The Gym” these days! And when most people do see someone who’s in shape then they automatically shoot the person down by saying crap behind their back like:
“they’re on drugs”…
“they’re genetic freaks”…
“they’re just lucky”…
etc…

But you know what, most of the time that’s NOT the case. The more I get to know people who have really stepped up and taken their physiques to the next level. The more I realize that getting in killer shape is a very achievable goal if you just do the right things and put in the time and effort.

And that’s why I want to give you a FREE Report:

The 5 Things You MUST Do To Get Ripped!

This report will outline the top 5 things that are sabotaging your fat loss efforts, and show you exactly what you need to do instead if you are truly committed to getting that lean, ripped, athletic physique that we all desire.

Right Click the link and download the PDF file to your computer.
http://www.leehayward.com/5-Things-You-Must-Do-To-Get-Ripped.pdf

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Note:
From now until Friday January 8th we are having a special New Year’s Fat Loss Physique Transformation Training Promotion. So if you are ready to step up to the plate and once and for all get in your best shape ever then you should take advantage of the killer New Year’s Fat Loss Training & Nutritional System that Andy Pratt and myself have put together for you.

If you are sick of fumbling around wasting your time with ineffective workouts, spinning your wheels with boring cardio, and eating bland diet foods. Then this is the solution you are looking for!

Just look at how well this training system has worked for Andy…

If you would like to achieve a similar “Before” and “After” physique transformation then you at least owe it to yourself to give this system a try.

Go To http://tinyurl.com/new-year-fatloss for more information.

And as a fast action bonus, if you are one of the first 100 people to come on board you’ll get a complementary phone coaching session and special “unannounced bonus” ($247 value) for FREE!

http://tinyurl.com/new-year-fatloss

I’m super pumped to get my new bodybuilding blog up and running. This is really going to help me deliver even more killer muscle building and fat loss advice that will help you take your physique and muscular development to the next level.

There is a lot more “bells” and “whistles” with this newer updated blog compared to my old blog…

Note: I’m still keeping the old blog online as an archive as there is almost 2 years worth of valuable posts at: http://www.LeeHayward.blogspot.com and I certainly don’t want to get rid of it.

So what I need you to do now before you go any further, is to make sure that you have entered your name and e-mail address in the form above and download my FREE Muscle Building Training Course. This will give you the foundational base of training information that you need to get started building your ultimate body. Plus you’ll also get on going muscle building and fat loss training tips from my a few times per week.

Another thing I suggest you do is get yourself set up with a Gravatar (globally recognized avatar) at: http://en.gravatar.com

This will add your face and personality to your comments.  It’s always more enjoyable to see another persons face when conversing.  It’s not mandatory but I encourage you to do so. You only need to set this up once which is great because if you post on other blogs or forums on the Internet, many of these websites will recognize your Gravatar.

I really encourage you to share your feedback with me by leaving your comments to the blog posts. This allows you to become part of the Total Fitness Bodybuilding community and it gives me valuable feedback and direction as to what things we should focus on and where we can improve the website in the future.

We also have the option for you to share these blog posts via Social Media outlets like FaceBook, Twitter, StumbleUpon, and many more!  By sharing content, you help others and bring more people to this site to continue to make it even bigger and better.

If you enjoy a post, send it to your Twitter friends, post it to your Facebook news feed, or simply email it to your contacts.  The sharing tool below each post makes it so easy!

In fact I need your help with sharing this site and all the valuable information on it!  Together, we can help so many people better themselves and get in their all time best ever shape!

I’m looking forward to chatting with you in the comments section!

In fact you can leave your first comment right now below and introduce yourself on the new blog!

all the best,

Lee Hayward

(Your Muscle Building Coach!)