Wednesday, August 31, 2011

[socialactionfoundationforequity:14223 Draft National Policy on Senior Citizens, 2011: as recommended by Smt. (Dr.) Mohini Giri Committee.

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Draft National Policy on Senior Citizens, 2011: as recommended by Smt.
(Dr.) Mohini Giri Committee.

Keeping in view the changing demography in the country, the Ministry
had vide its O.M. No. 15-40(2)/2009-10/AG.II, 28.01.2011, (-1 ) (PDF
file that opens in a new window) constituted a Committee under the
Chairpersonship of Smt (Dr.) V. Mohini Giri to assess the present
status of various issues concerning senior citizens, in general,
implementation of National Policy on Older Persons, 1999 and to draft
a new National Policy on Older Persons in particular.
2. The said Committee has submitted its report including a draft
National Policy on Senior Citizens, 2011 (-1 ) (PDF file that opens in
a new window) to the Ministry of Social Justice & Empowerment.
3. Comments/suggestions, if any, on the draft National Policy on
Senior Citizens, 2011 may please be sent latest by 30th September,
2011 to:-


Truth resides in every human heart, and one has to search for it there, and to be guided by truth as one sees it. But no one has a right to coerce others to act according to his own view of truth. - Mohandas Gandhi

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Installing your Shed is as easy as 1-2-3

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Sheds are considered as simple yet sturdy structures found outside of the house, usually situated in the backyard or garage. The importance of a shed in every home is strengthened by the need for a storage space where tools, house repair items, spare parts, and house supplies can easily be accessed and organized.  Today, wide arrays of sheds are available in the market that relatively responds to our specific storage need.  May our need for shed be for our animals, hobbies, or just a storage space, there will surely be a specific-use shed available for us to install.

Contrary to everyone's belief, installing a shed is not as uncomplicated as it seems to be.  The first thing to do is to identify your need. By doing so, you must be able to determine your purpose of having a shed. Having a clear approach on this will help you in choosing the right type of shed. If you are not decided yet on this though, you can consider first the most generic items that a shed should contain and from there, have a shed-type selected for it.

Now that you have decided on the type of shed, you can easily follow these hassle free steps in installing your new storage space:

  1. Check your local building code for the allowed shed size. By doing so, you will be properly guided with your community's policies on shed building, keeping you and your housemates safe from any danger that might be brought about by misconstruction.
  2. Next thing to do is to buy all the building materials and prepare the necessary tools in the installation. While preparing, segregate already the materials according to its specific use and function. For example, separate the materials to be used as the base and foundation from the items you will use for attachment (bolts and nuts, screws, nails, adhesives, and the like). Your working tools may also include gloves and working shoes, or a mask if some soldering will be done. Don't forget also to prepare your shed installing plan that includes your working diagrams, guidelines, measurements, and the like.  Some shed making kits already come with instructions or how-to-build diagrams, so better have them on hand.
  3. Keep in mind the place where your shed will be installed. Check the level of the ground for cracks, imbalance, or other deformation. The shed should also be situated in a space free from possible obstructions like tree branches, communication lines, and the like. The main purpose of this is that the shed is still categorized as a solid structure, thus, must be constructed with safety in mind.
  4. Create your shed by following the instructions in your prepared guideline or work plan. Remember to work your way from the bottom or foundation, next to the walls, then to the roof, and finally to the finishing touches. Ensure as well that all appendages are properly installed and tightened for these also contribute to the strength of the structure.


Your shed is now done and ready for storage and organizing.  See, it's really that easy.



Woodworking free plans

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It's absolutely great to see how woodworking free plans help people make their house more furnished and pleasing to stay at. From the thinnest type of plywood to the very detailed carvings, these plans will give you tons of suggestions and information on how to create wood working stuff.


If we're going to talk about ambience, I can always suggest that putting furniture's made out of wood especially in living room or dining area will create a much tranquil atmosphere where you can relax nicely. There are a lot of things you can do with wood working stuff, like some of the basics such as tables, chairs, cabinet, or even some cool and funny stuff like a wooden rocking horse, a doll house for your kids, a pool table and some other things for recreational activities.


There is one time when I went to mall to shop for an outdoor table for our backyard and I was bit shocked with the price. Although I am capable of buying it, I'm still having second thoughts if I were to buy that table. But then I realize when I look at it, gee I can make this thing by myself so why wouldn't I try. This is the first time I search over the net about how to make such wooden table and luckily I came over to various sites that tackle woodworking free plans.


I was so amazed to find this guidelines trough net for absolutely free of charges. It's always easy to make a job if you have a stable and reliable plan at first and that is what they are giving you. You will no longer experience confusions on what kind of materials to buy because they're going to give you the exact things you needed to materialize your plan. And they will also provide you information on what sizes and measurements of each wood you will use. These step by step guidelines will truly makes your work more challenging and yet enjoyable.


Woodworking free plans over the net are truly advisable to be read for those people who are just getting started on the craft and of course if you would like to enjoy making stuff by yourself rather than spending too much money on handicrafts being sold in malls. As for me, I see my work I do as a project and whenever I finished one, I always treat that as an accomplishment that you will really enjoy especially when you actually see the finish product.



Plans for furniture

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Have you ever crossed to a page of a Home magazine and stop for a while with your amazement on how suiting and extravagant a room looks like? That's because these kinds of rooms are planned ones from the interior design, color motif, and of course having the right plans for furniture.


Before we move on to a new house like apartment or condo type of room, we must always prepare first what kind of ambience we would like to have on the place we are going to stay. Make a plan not thinking about the cost because if you thought about it at first, limits will be set and you are not free to express what your real plan for your house is. This time, I would like to talk about the importance of choosing the right kind of furniture.


First always remember to have a theme, try looking inside of you what is it that you really want to feel when you are inside that room. If you are a fan of black and white motif or you want to be your living room to be more futuristic or you want your house to look like a tropical or nature in style. Well these are just some examples of themes that you may choose before buying furniture. One more thing, it's better to think for a theme together with somebody who lives with you, trust me it's easier to think of great ideas that way.


It's not always the price of furniture that matters. Second thing that you must learn is choosing the type of furniture you will buy. Be particular on the color, sizes, shapes and style. Do not buy a huge couch if you only have limited space in your living room, don't pick irrelevant colors towards your theme, don't get glass center table if your living room chairs are wooden, there are a lot of things you must consider to harmonize the ambience of your room so always be wise and think many times before you buy. 


You can also put on the list of your plans for furniture on how you will position your stuff wisely. Remember this is a tricky part on making your room looks nice. Make it a point that you will not cover windows. Leave lot of free space where people can walk. Fix and if possible keep electronic wires and outlets hidden. There is a lot of stuff you can imagine to create a better room. So people, remember always that planning for furniture is very essential part of having splendid rooms.     




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Have you ever thought of buying sheds for you to have an extra space for your stuff? Or do you also have a plan to make that shed as stable for your farm animal? OK let me give you one quick tip; you must consider yourself on buying used sheds. It's cheaper than having a new one; all you need is little renovation. Examine the whole foundation of the shed you are about to buy. Calculate how much will be the complete cost if you are going to renovate or decorate the shed. Try to find if there's a hole on the roof.


Sheds are made on three different models, it could be a plastic shed, metal, or the most common is wooden shed. As for me, I do have my own shed placed at my backyard. It serves as my working place where I can finish my woodworking stuff. It's much better to work there compared to basements and attic because unlike those places, sheds are not hot places. I also put a mini stable for my horse and I install a mini fence for him. Used sheds are made for so many reasons so it's big necessity for to have that.


Two blocks away from our house, my neighbor and a friend also bought a shed and he makes it a garage. He is a mechanic, he utilizes the space by putting his mechanical machines and there he works for a living. But before that I gave some ideas on buying sheds.


In buying these used sheds, we must be also particular about how old is this shed since it was made; we don't want to see wood termites marching on the corner. Next and also important is the electricity system. Check the lines and the cables if there are some live wires. Last year, over twenty-two percent of fire accident report has started into this shed so we must be really careful especially when it's summer.


To make our used sheds looks brand new, try decorating the exterior part. Brush and paint the walls so it would be good looking from the outside. In the inside, make it a point to have a general cleaning once a week since these sheds are more prone to dust since it's an open place. Having shed is not a waste of money at all so guys regardless if it new or used sheds, it will always have a big help to give us.



Improve Your Garden with Cheap Garden Sheds

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They say that besides having a good design and structural formation, a house is more appreciable with an outdoor space beautifully adorned with plants and other man-made decors – garden. For centuries, gardens had been part of landscape architecture and is continually evolving. Besides from the typical elements found in the garden that includes the plants and other structure, placing a cheap garden shed on the side can greatly improve the overall look and value of your hobby haven.


Using Cheap Sheds for your Garden


A shed is generally categorized as a stand alone structure, with a resemblance of a closed room. It is usually situated outdoors - in the backyard, garage, or  garden for this structure will contain items for storage or repairs. Most of the time, sheds are made up of metal, plastic, vinyl, asbestos, and other construction materials that can stand external conditions.


Bulk of sheds found in homes today are garden sheds. Garden sheds are constructed for various purposes such as storage and additional décor. As for the storage purpose, it functions as an effective housing for gardening tools such as the ones you use for potting, weeding, fertilizing, or planting. Some even create two sheds exclusively for pots and tools just to keep them organized.


Since garden sheds are placed outside, it should match the beauty of the earlier set garden design. By such, a garden shed must be presentable in form and thematic in nature. This can be done by extending extra effort in the finishing of your garden shed and creating coherence with the natural elements surrounding it.



Where to Find Cheap Garden Sheds


Garden sheds need not to be expensive. In building your garden sheds, you can either go with the do-it-yourself plans or simply buy a shed construction kit complete with installing instructions. Building materials for this structure is not that hard to find since it's readily available in any hardware store, not to mention its cost-saving potential for you can compare rates prior to purchase.Shed construction kits , on the other hand, normally contain semi-built sheds ready for installation. For good deals, you can check online selling sites for sheds (ex. or garden paraphernalias.



Creating a cheap garden shed to improve your garden may sound laborious, but then again, having this structure on site will not only give your garden a new look but will also help you be more organized.



Ditch The Old-School Thinking

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It's shocking that many fitness "experts" still preach old, ineffective methods for building muscle; especially considering these out-dated techniques can lead to injury, produce mediocre results, and take up too much time.

Since we all have better things to do with our time (girls, parties, the beach, etc.), it just doesn't seem very practical or entirely effective to spend six days a week working out, does it?

The truth is…

… In just half the time you're probably spending in the gym right now, you can easily start building a ripped body.

And that's not a typo, I said HALF the time!

So throw away all those old-school methods you were taught because with three 45-minute workouts, TT Reformed Meatheads turns bodybuilding on its head.

By taking irrefutable science and combining it with Turbulence Training's extensive knowledge base, Reformed Meatheads combines the muscle pump with progressive exercise selection to produce dramatic results that convert even the most hardcore bodybuilder. 

Big guns, ripped abs, and an ultra-cut body are results you can expect….oh, and all without cardio.

Okay, so what's the difference between Reformed Meatheads and all the other Meathead workout programs?

That's a good question.

Where the regular Meathead programs were 3-4 days of pure muscle building, TT Reformed is geared more towards muscle building AND fat loss. This way you'll quickly get the lean results you're after without jeopardizing the muscle you're adding.

And just because you won't find these workouts in any of the pre-historic bodybuilding programs, doesn't mean they'll be any easier - believe me, your body will be ready for a day off!

So, whether you're a bodybuilder or just looking to get ripped, in Turbulence Training Reformed Meatheads you get a non-traditional bodybuilding program that cuts through the fat and builds one beautifully sculpted body in just half the time.



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Many hair loss sufferers are more concerned with how the problem affects their existence than why the problem occurred. It is very understandable. After all, yourself image impacts most aspects of your life socially and professionally and we live in an image-driven culture.


We have a natural tendency to become defensive and overreact to anything which threatens our appearance. Hair loss is an obvious and severe threat to how we perceive ourselves. It causes such insecurity some people may feel they have no choice but to overcompensate for the problem. Unfortunately, they are falling into a trap and making the problem worse.


In 1997, a scientist followed the lives of over 4300 male hair loss sufferers. The purpose of the study was to examine aspects of their lifestyle which may be causing or accelerating the hair loss. The results were very interesting.


Compared to men with a full head of hair, these men were 32% more likely to drink over 5 alcoholic drinks each day. They were 151% more likely to smoke cigarettes than men with healthy hair. In general, these men were 72% more likely to indulge in dangerous habits like driving aggressively and taking physical risks.


Even more interesting were the indicators of health in these men. They were 25% more likely to suffer a major injury. Even worse, they were 76% more likely to have a heart attack.



Consider for a moment the factors which cause hair loss. Hair loss is a direct result of a hormone imbalance creating too much testosterone and too much of the testosterone derivative, DHT. Anything which increases testosterone will increase hair loss.


Hormone imbalances occur naturally, but how we care for our body can turn a minor imbalance into a major problem. Smoking and drinking prevents the natural production of enzymes which balance and counteract testosterone. Even worse, risky and aggressive behavior forces the brain to signal the creation of more testosterone.


These men were suffering from too much testosterone, yet lived lifestyles which promoted more testosterone. Some men admitted they used aggressive behavior to feel more masculine and attractive. Other men acknowledged it as a self-punishment because of their disappointing looks. In every case, a man's overcompensation for hair loss created an environment for greater hair loss.


Instead of overcompensating for your problem, why not try to solve it?  Why not find a way to reduce testosterone and create a hormonal balance within your body?  If that sounds like a better solution than trying to make you feel better mentally, it is time to pick up a copy of The Hair Loss Black Book.


The Hair Loss Black Book is a detailed program that shows you how to prevent hair loss by blocking the source of the problem, DHT. It teaches you a health and fitness program tailored to your body. You will learn how to achieve your ideal body form, becoming a picture of health that is DHT free. At the end of the program, you will have learned how to stop hair loss and re-grow hair. More importantly, once you achieve your ideal form and have a thick head of hair, your self image will never be a problem again.



Cholesterol is NOT bad. More myth busting…

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There is SO much misunderstanding and misinformation about cholesterol. Things like: * What cholesterol even is! * How you get high cholesterol * How high is "high" * "Good" cholesterol and "bad" cholesterol * Many doctor's cholesterol tests are wrong! I can't cover everything in one article but let me give you some of the more surprising facts.

First, know that cholesterol is a hormone produced mostly by your liver. And like all hormones, it has many important jobs to do in maintaining your health. It is a critical structural molecule in the membranes of every one of your cells, and it is an important ingredient of brain tissue – just to name two.

Cholesterol is not an evil beast like so many people think it is – you cannot live without cholesterol! However, just like I'm always saying about insulin, you need the correct amount in your system. It's true that you don't want too much, but you sure don't want too little either! There are two ways to get cholesterol into your blood – by eating foods that have cholesterol (known as "dietary cholesterol") and through the liver production I just mentioned.

Regarding these two ways, your body has a balance system – if you don't get enough dietary cholesterol, your liver will produce more to make up the deficiency. (Proof enough that cholesterol is a needed thing… you just don't want tons too much).

So here's a hugely popular myth we can go ahead and BUST today: "You get high cholesterol by eating too many cholesterol foods. " The fact is there isn't a single test or paper or shred of proof in the medical community that offers any proof of this.


It's just a theory… a theory that has growing evidence against it. One of my favorite doctors on the subject, Dr. Michael Eades (more from Dr. Eades in a second), has looked for years and he cannot find any correlation between eating dietary cholesterol and getting high cholesterol (and locating this type of research is what he does – if it existed, he'd know). In addition, most people only get about 15% of their total cholesterol from food (the rest is produced by your own body).

So you would have to eat an impossible amount of these cholesterol foods in order to "eat yourself to high cholesterol". So what causes high cholesterol then? Pretty much the same thing that produces all the high blood pressure of recent generations, as well as the obesity epidemic. A high carb diet!

Eating a diet that is too high in carbohydrates, and not high enough in protein (the typical diet of today), causes your own liver to produce too much cholesterol! THAT'S how you get high cholesterol.

As for the cholesterol testing we all go to the doctor for… this floored me. When doctors do a cholesterol test, the final report covers four criteria:

1. Your "good" cholesterol, called HDL (high-density lipoprotein)

2. Your "bad" cholesterol, called LDL (low-density lipoprotein)

3. Another "bad one": VLDL (very low-density lipoprotein)

4. Your total cholesterol level.

But here's the kicker! Testing for your total cholesterol level, and for your HDL level, is pretty straightforward. But performing an actual, physical test for the other two – the LDL and VLDL (the bad ones) is more difficult, and quite costly. And so – unbeknownst to you – these numbers are almost always estimated.

An equation called the "Friedewald Equation" is used to estimate your LDL levels (developed by William Friedewald and others in 1972). This has become the standard, no-questions-asked process. Now, in fairness, the equation has shown to be very accurate most of the time.

But in recent years, more and more situations have been found where this equation produces a much higher number than if you actually tested – the estimate is wrong.

An example of such a situation is people who keep their carbs nice and low; such folks tend to have triglyceride levels lower than 100 mg/dl, which skews the Friedewald equation. Which means those of us who actually eat a correct, healthy, Primal diet would be told that our cholesterol is too high – because of a faulty equation. And then your prescription-happy physician will whip out his pad and prescribe a statin.

The moral of this story?

Keep learning. Become the Captain of your own health. Doctors are one important source to be sure, but only one.

To prevent your liver from over-producing cholesterol, eat a diet made up of about 65% protein and fat, and 35% carbohydrates – just like The Primal You™ Diet Course lays out.


If you are being told that your cholesterol is high, and a statin (or treatment) is recommended, insist on a direct test of your LDL cholesterol level, not the estimated version derived from the Friedewald equation. (Feel free to show your physician this article!)

The Perfect Workout For Busy Gyms

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Imagine you're about to workout and suddenly notice it requires two different dumbbell weights or two different machines, used back to back without rest (a superset).

Now this sometimes isn't a problem, but usually the gym is busy, making it virtually impossible to quickly get through the workout as it was intended. UGHH!

So what are you supposed to do?

Well, you could…

  1. Stockpile dumbbells around your bench - this will surely anger others around you.  Plus, with the gym so busy to begin with, you probably wouldn't be able to grab more than one set of dumbbells anyways.
  2. Ask someone if you can work-in with them on a machine, or borrow their dumbbells. Since you'll now be accommodating someone else's workout, you'll inevitably have more rest time, and ultimately lengthen your own workout.   

Now while these suggestions can work, they're NOT recommended for those who want maximum results in minimum time.

And so that's precisely why I designed Turbulence Training 2K6.

With this workout at your disposal, you should be able to use the same dumbbell weight for pairs of exercises in a superset, or you'll find that I've combined a dumbbell exercise with a bodyweight exercise.  So you'll no longer need to change your weight or get new equipment for the second exercise.

Plus, if you want either a little variation from the traditional interval training workouts or just simply an off-day workout, then you'll love the "Total Body Ten" bodyweight workout that I've also included in the program.

I'm pretty sure neither of the two scenarios listed above sounded very appealing, especially if it's results you're after.  And when all is said and done, TT 2K6 is a great way to help you overcome busy gyms. In fact, you'll be flying through these workouts so fast that you probably won't even know how packed the gym is! 


Cut Out the Fluff Exercises And Get More Results, Faster

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You've probably used or at least seen a Bosu Ball in your gym before (those blue half balls with one flat side), but what you might not know is that they're really just fluff exercises.

What do I mean by that?

Well, let me share a personal story with you…

Tony, a personal trainer and former client of mine, came to me one day asking for help. You see, Tony's a pretty fit guy, but his personal training business had started to pick up, leaving him with less time to workout. So we reviewed his program together and I immediately noticed it contained too many fluff exercises.

Tony needed maximum results in minimum time and Bosu Ball training wasn't going to cut it.  So what I ended up doing was designing him two workouts that essentially included only the most effective exercises for gaining muscle and losing fat.

In fact, the first superset of 1-leg squats paired with dumbbell chest presses alone was more effective than an entire Bosu Ball workout.  And the second workout challenged him to one of the hardest upper body workouts he had ever done. So you can just imagine how happy Tony was with his new workout program.

And this is just Tony's story.

I realize working out is often a huge struggle for many of you, either because you don't have the time, or you're growing frustrated with the lack of results.

But with the two workouts I've designed in Turbulence Training 2K5, one total body and one upper body, combined with newer, advanced interval training programs, you'll discover a workout program perfectly suited for today's busy lifestyle.

So, if it's maximum results you want in the minimum amount of time possible, then this is a program tailored just for you.  


Build A Lean, Athletic Physique In Just 3 Short Workouts A Week

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I went to the gym for one of my 45-minute workouts and quickly found myself surrounded by a bunch of weight belt wearing, orange juice carrying bodybuilders.

Not that there's anything wrong with them….

… In fact, I got along with these guys perfectly alright.  The point is that our workouts couldn't have been much more different.

You see, while the bodybuilders typically spent most of their 90-minute workouts sitting around in between sets, or drinking their big ol' jugs of OJ, or even just chatting with one another, I spent my much shorter workout getting to work right away, and then making sure I didn't slow down until I'd finished.

And the reason for this was simple...

… I just didn't have a lot of free time to workout.

But just because I didn't have 90 minutes a day to workout, didn't mean I simply accepted mediocre results. 

That's because in half the time those bodybuilders were working out, I turned up the intensity and followed one of my favorite workouts from the Turbulence Training for Fat Loss Manual, TT 2K4.

With this 3 day-a-week workout in my arsenal, I was able to spend just 45 minutes in the gym. But that's not even the best part!

That's because TT 2K4 is designed in such a way that it burns fat long after you've left the gym.  So all you need to do is workout hard for just 45 minutes and you'll then reap the benefits for up to 48 hours later.

Ain't that great?

I realize many of you are just as busy as me and so we can't afford to workout 90 minutes a day, 6 days a week. That's why I designed Turbulence Training and the 2K4 workout program.

With a series of challenging bodyweight and dumbbell supersets, not to mention one muscle-pumping superset that even bodybuilders would love, TT 2K4 is the perfect program to get you maximum results in minimum time.


You're Not A Beginner

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… but you're not at an advanced fitness level either. So how do you figure out which program is perfect for you?

Meet 5 foot, 8 inches tall Robert; a stressed out, fifty year old lawyer who had ballooned to a whopping 310 lbs. after years of neglecting his health and diet. But it's not what you might think – Robert hadn't stopped exercising completely.

In fact, according to him he was living a 'semi-active' lifestyle, and it was his arthritis and overly tight muscles that were mostly to blame for his less than stellar exercise commitment.

And so it was pretty clear from Robert's current state that he wasn't going to jump right into one of the more advanced Turbulence Training programs, but he wasn't going to start from scratch either.

Robert needed a resistance program that was not only going to get rid of the fat he'd gained over the years, but do so in a way that wasn't going to aggravate his sore knees and tight muscles.

Now maybe you're not suffering from aching joints or tight muscles like our friend, Robert, but if you haven't worked out in a while, then the best workout program to begin your body transformation is the Turbulence Training Intermediate Level Workout Program.


By combining dumbbell exercises and bodyweight exercises into strategically designed supersets, TT Intermediate will quickly help you build lean muscle, burn body fat, and boost your metabolism without jeopardizing your health.

And unlike a lot of other workout programs out there, TT Intermediate workouts are fun and fast. Remember, Robert was a busy lawyer, so he didn't have 90 minutes a day to work out and do boring, useless cardio each week.

Fortunately, with these Intermediate level workouts you'll not only maximize the little amount of time you actually do spend working out, but you'll love the variety of the exercises, too!

By combining resistance training with short burst interval training exercise, Turbulence Training creates a perfect storm for extreme fat loss.

Yes, despite his aching knees and obese frame, Robert was able to achieve incredible strength gains and significant weight loss in just 45 minutes a day, three times a week on this program.

So if you can spare enough time for three short workouts each week, then you can dramatically transform your body, starting today.


Burn Fat Fast with the Original Turbulence Training Workout

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You know those people who always talk about their workouts, and yet when you go to the gym with them they actually look out of shape?  Well, a similar scenario happened with Mike – a former client of mine and a self-proclaimed "gym buff"…  

… When Mike, who was semi-active at the time, learned of my 3-day a week training program, he enthusiastically jumped on board. And unsurprisingly, it took him just one short intense workout before he realized the raw power of Turbulence Training.

While over the course of the program Mike and I disagreed on the length of recovery time between sets, there was certainly no arguing his results – in only 4 short weeks Mike had lost 10 pounds while gaining a TON of lean muscle mass.

Since Mike's life-changing day many years ago, thousands of others have joined him in realizing the transformative power of total body, fast and effective workouts like the one found in the Turbulence Training Original workout program.

So what do YOU need to realize your own powerful transformation?

1)    You'll need to ditch slow, boring cardio.

That's because it's useless for fat loss and causes overuse injury.  Bottom line, your time can be used much more efficiently to achieve the body you desire.

2)    You'll need to free up three, 45-minute slots a week.

Why so little time? Well, nowadays we're too busy for 90-minute, six day-a-week workout programs. And by combining my short burst interval workouts with strategically designed supersets of dumbbell and bodyweight exercises, you'll maximize your results in minimum time.

Just think of all the free time you'll now have to spend with friends and family, or even just enjoying some of your hobbies!

The fusion of TT Original's two intense, total body workouts with advanced interval training sessions has proven to work time and time again. And with the Turbulence Training 60-day, no questions asked money back guarantee, why not find out how you too can quickly transform your body from its current out-of-shape physique like Mikes, into a strong, lean and sexy work of art.



Arms That Are The Envy Of The Party

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Imagine yourself preparing for a night out on the town. Being a warm summer's eve and all, you confidently put on the sleeveless top that's been collecting dust in the back of your closet. You head out and soon find yourself the object of a lot of attention - and the flattering kind too, I might add…

… In fact, the number of people commenting how impressive you look initially surprises you. That is until you remember the sleeveless outfit you're wearing beautifully shows off your sexy, sculpted arms – just one of the transformations your body has undergone since using your new exercise program.

Sounds pretty good, maybe even too good to be true, right?

Well it isn't. In fact, it's one of my favorite success stories and is the real life experience of one of my former clients Ally.

Ally came to me as an avid runner and cardio fanatic, and, as to be expected, she wasn't getting the results she wanted.  Worse, she was suffering from compounding aches and pains.  But after only a few short weeks on the Turbulence Training 2K3 program, Ally was no longer a fan of those boring and excessive cardio workouts.



It did, however, take a bit of time getting used to…

… That's because Ally was so comfortable with the slow pace of her long cardio sessions, that suddenly switching to the high intensity TT 2K3 program took some getting used to.  But once she got it down, did she ever run with it!

The strength building techniques used in the program made Ally a much better uphill runner (a great interval exercise for fat loss).  And by the time Ally left me she was pressing 35 pound dumbbells!

Ally was lean, sexy, and had never felt better – she was a true success story. And you can be too!

With the 2K3 program you no longer have to suffer through those boring, time consuming cardio workouts just to get the results you want.  With just three 45-minute workouts a week, you'll efficiently combine bodyweight and dumbbell exercises with advanced interval training workouts to burn fat and build a lean, sculpted physique. 

But these workouts aren't easy…

… They're intense and brutally effective, giving you maximum results in minimum time. 

So if you want arms that are the envy of everyone  along with a beautifully shaped physique to match, then look no further than the 3-day a week workout program, Turbulence Training 2K3.


One Of The Most Intense Turbulence Training Workout Ever…

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From weddings, to reunions to beach vacations, it seems there is always something to look good for. The trouble, however, is finding the one workout program to plough through that stubborn fat loss plateau and into the sculpted look you're after.

The key to cutting away fat and shaping your best body possible is through hard work and variation. Nothing in life is free, and it's rarely easy.

But, if you're willing to put in the time and do what it takes to shed those last few pounds of fat, then you need a workout program that is going to seriously challenge every square inch of your body.

No pain, no gain, right?  

Now here's the simple truth, if you want to get the most out of your workouts, then you need to be doing the right exercises, and targeting the right areas with the right intensity.

It doesn't get any easier than that. 

The trouble is we often waste our time doing the wrong exercises, which just delays us from ever achieving that beautifully sculpted physique we long for.

And that's why TT Hardcore is the perfect guide – it's one of the most advanced programs I've ever put together.

So if you're a beginner, a teenager, someone who refuses to train legs, or if you take more than a week off from working out, this program is NOT for you.

These workouts are intense, brutally tough, and like I said, ONLY for the advanced fitness enthusiast.

That's because I've taken the most challenging exercises from my other TT workouts and combined them with some of my favourite killer abs exercises to help take your workouts and your results to the next level.

Simply put, the 4-day Turbulence Training Hardcore Fat Loss program is one of the best workout programs for getting advanced results.

You'll probably curse my name while doing these workouts, but by the end of the program you'll have an amazing body and feel better than ever, guaranteed!



Can You Gain Muscle & Lost Fat At The Same Time?

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 The dilemma of burning fat and gaining muscle at the same time has always been a question that has debated. Some so called, health fitness "gurus" will say that the two goals can be done simultaneously together whilst some of the top trainers will say "hell no!".

So, what is the correct answer? And who's fooling you into wasting your time and money?

Well to answer that, let's look at a little bit of science. Don't worry it's all easy to understand stuff:

Fat Burning Education

Look, your body needs energy to run, and it uses a certain number of calories to do so. When you consume fewer calories than what your body needs and uses, the body is forced to get those extra calories from somewhere. So, it gets it from your internal stores i.e. from your stored fat. This is why, if you eat less than what you use, you will burn more fat!

BUT, there is a negative, it also burns calories from your carbohydrate and protein stores, which leads to muscle breakdown! This is not so good!

In addition to that, the lower the carbohydrates levels in your blood, the more fat that is burnt. So that's why you get those low carbohydrate diets being thrown around everywhere! However this is not so great for muscle gain again, because the less carbohydrates in your blood, the more muscle loss!

So we've looked at diet, but what about exercise?

Well for fat loss, you are required to do a lot more cardio, which burns the more fat during exercise. In fact, by doing it on an empty stomach early in the morning, you will burn the most fat! Again unfortunately, this leads to muscle loss though!
However at least, both muscle gain and fat loss agree that by doing weight lifting, with heavy weights and aiming for 6-12 reps, you can achieve fat burning but also muscle gain too.

Super Muscle Growth Science...

 Well unlike fat burning, to make sure you do not burn off any muscle, you want to make sure that you eat more calories than you use. This way your body doesn't have to go into its internal stores, which would burn muscle!

 In addition to all that, you are looking for a diet which contains a higher level of carbohydrates, protein and fat compared to what you would have for fat loss..

 - More carbohydrates means less muscle breakdown
- More protein, means more muscle growth
- More fat, leads to hormones being secreted which boost your muscle growth
But again this type of diet makes it hard to burn fat!

 Finally, in terms of exercise, weight-lifting helps prepare your muscles, so they are ready for the incoming nutrients to be built back bigger. But you want to avoid cardio, as much as possible, because it leads to muscle loss!

 So Here's The Question Again...Can You Gain Muscle And Lose Fat At The Same Time?

Well, science says there is a MASSIVE contradiction in the diet for someone who is trying to burn fat and gain muscle!

Looking at exercise, both agree on weightlifting…BUT where cardio is important to fat loss, it is important to avoid it for muscle gain!

So UNFORTUNATELY, achieving fat loss and muscle gain at the same time, is virtually impossible, UNLESS, you somehow have some of the best genetics in the world!

Those "Gurus" only tell you that it's possible, because they know that's what you want to hear, and it means you're more likely to buy their product! I'm NOT here to please some fantasy you have, I'm here to help you get actual results!

So What Is The Solution?

Separate your goals-Use bulking and cutting phases.

The Bulking Phase is all about packing on muscle and nothing else. The cutting phase is all about fat burn! What you do is build you muscle up first, using the bulking phase, then use the cutting phase AFTER to burn that fat away and show off your shredded physique.



Bodybuilding Program For Beginners

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So, you have decided to finally build that body you can be proud of. You want those v-shaped back muscles, big biceps and chiseled six-pack abs that will get girls drooling over your body! I know how it feels...

Not so quick though. Building muscles is not an overnight process- it takes time, patience, focus and dedication. If you think you have these qualities, then good news for you as your muscle gain for the next 6 to 12 months will be at its most "dramatic" phase.

Excited? You should be, BUT what is the best bodybuilding program for beginners like yourself? Well let's look at the main areas you should consider, when first starting out..

Your Workout Training Routine...What Should It Be?

If you got your workout routine from the back of cereal box, do you really think it work? You need to get a solid bodybuilding program, that works!

To give you an idea, a good base beginner program should include the following:

- Train 3 times a week (e.g. Monday, Thursday, Saturday)
- Around 4-5 compound exercises per workout (compound exercises work multiple muscles at the same time which provides a good overall body workout). This workout should not last any longer than an hour!
- 3-4 sets per exercise
- 6-12 reps per set with the heaviest weight possible. And train till you tire out in each set!
- 2 minutes rest between sets, no more or no less. Time this to make sure you do this.

You also have to learn some basic exercise techniques, so you can properly execute them. I have no idea why other beginners just start exercising in a gym using trial and error techniques! In fact many go out and just copy what other beginners are doing in the same gym as them! Do you really think that's going to give you massive muscle growth?! NO it's not! technique is vital for your results!

So in a nutshell, when it comes to your training, you need a solid program and routine plus work on your exercise technique for maximum muscle gain!

What Should Your Nutritional Diet Be For Maximum Muscle Growth?

Nutrition is around 60% of your results, so is damn important. You cannot survive on donuts and coffee and expect to bulk and build muscle. Here are some good basics:

- Eat 5-6 Meals A Day every 2-3 hours
- Count your calories, as without it, you are destined to fail! You want to eat BIG for muscle growth, and LESS for fat shredding.
- Ensure you get some solid pre-and-post workout nutrition in! For muscle growth, good to eat some fruit and drink a whey protein shake, just before and after your workout!
- Use a ratio of 45% Carbohydrates, 30% Protein and 25% Fat. Here you should look to eat more complex carbohydrates (slow-digesting carbohydrates like wholemeal pasta, rice and bread), lean proteins (like grilled skinless chicken breast or turkey breast) and unsaturated fats (such as olives, avocados).

This is a great starting point, whatever your goal.

 You Need To Get Some Solid Rest Too...

 Rest is more essential than many think. This may shock you, but your muscles do not grow while you are training. They grow when you are at rest. Muscles need time to recuperate for them to grow.

 As they rest, the body repairs the damage done to the muscles and builds them up bigger to compensate for the extra work and stress.

 So, make sure you take at LEAST 48 hours to rest, in between workouts! This not only reduces injury but boosts your growth!

 There We Have It...

 It's time for you to take action and start building the body of your dreams..



Constructing A Weight-Training Schedule That Works

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If you are one of those guys who go to the gym only on the weekends, then there's not much chance of you building up solid muscle bulk compared to those who go on a regular schedule. So it's key that you take your gym trips seriously and develop a good weekly routine.

 To do this, you should have the time to work out for 3-5 days a week, working out an hour each time. But how do you organize your training schedule?

Well, there are two types of routine you can do; A Full Body Routine or A Split Body Routine. Let's look at the differences.

So What Is A Full Body Routine?

 A full body routine involves 3 workouts per week, where each workout, you train ALL your LARGE muscle groups.

When I say large muscle groups, I mean your upper legs (glutes hamstrings, quads), back, chest and shoulders. So each workout will include at least one back exercise, one chest exercise, one shoulder's exercise and one legs exercise (e.g. Lat Pull Down, Bench Press, Shoulder Press and Squats).

 This means each muscle will get around 1 exercise per workout.

 So What Is A Split Body Routine?

 A split body routine on the other hand, splits your large muscle groups over a number of sessions, ranging from 2 to 5 sessions. So for example you may have one day where you work your chest, one day for shoulders, one day for back and one day for legs. Using split routines, each muscle group is likely to get more than 1 exercise per workout.

 There are different types of split routines I recommend you do, and yes, you guessed it, I'm going to show you them.

2 Session Body-Split Routine

 This involves getting a full body workout from two sessions. In other words you split your large muscle groups over 2 workouts (e.g. session 1- Chest And Shoulders, Session 2- Back And Legs).

 With 4 workouts a week you can cover your body twice doing this, and in each session you can even add 1 exercise working the smaller muscle groups, like biceps, triceps, abs, forearms and calves. You should choose the one you feel requires the most work.

 4 Session Body-Split Routine

 Here you get a full body workout from 4 sessions.

 In a nutshell you work a different large muscle group, each workout. You can also add one small muscle group per workout, so you can complete 3-4 exercises on a large muscle group and 1-2 exercises a on small muscle group per session. (e.g. session 1- chest and biceps, session 2- back and triceps, session 3- legs and calves, session 4-shoulders and abs)

 So How Do You Choose Which One Is Suited To You?

 Well it all depends on your experience. As a beginner you should start off with a full body routine. This allows your body enough time to recover AND it makes sure you do not overtrain your muscles.

 As you get more advanced and become intermediate, you can move from a full body routine to a split body routine, where It is best to start with a 2 session split. Again this is more intense, and provides a better workout than a full body routine, BUT this is only beneficial if your body can take it. So only do this if you are NOT a beginner.

 Finally to increase intensity as you become advanced, you can move into the 4 session split body routine. This will provide your muscles the best workout and best growth. But please do not jump the gun, only do this when you are strong enough to, otherwise you will fail!

So There You Have It

 You now know what your weekly routine should look like.



How To Get Ripped Super-Fast

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Do you want to get ripped in turbo quick time? Well then, this is the article for you. Today, I'm going to cover the steps you need to take to do that.

Using this, you'll have a beach ready body in no time! Let's get cracking with what you need to do.

STEP 1: Set Yourself Measurable Goals With A Time-line

When setting goals for getting ripped, you are looking at "Losing Fat". It is key you note that this is NOT "Losing weight"! Weight includes muscle, water AND fat. So your weight could go down, but your fat levels could go up!

So to make sure you are reaching your goal, you need to be measuring your fat levels, which is measured in Body Fat %. To work this out, I suggest you get self-testing calipers, you can get these for under $10 from Using this you can check your level of body fat at any time.

To get shredded and ripped, you want to bring your body fat down to around 7%-10% and a good aim is to try and lose 0.5% fat per week. So using your calipers, measure your existing body fat, and you now know how long you it will take you to get there and what your goals are going to be!

STEP 2: Start Your Fat Shredding Workout Routine (which includes cardio and weight-lifting)

Don't underestimate the power of both cardio and weight-lifting in your fat shredding goal!

Weight-lifting, being the high intensity exercise it is, helps to burn fat AFTER exercise, when at rest. This is because it really boosts your metabolic rate, which burns calories whilst you do absolutely NOTHING.

Cardio, on the other hand, burns loads of calories during exercise. So it is the best way to burn fat DURING exercise.
By combining cardio and weight-lifting together you can get maximum fat loss DURING and AFTER exercise, which will drive the fat off your body!
Here are also 3 small training tips, which can super charge your fat loss efforts:

  • When weight training, use the highest weights you can, so for each set you do, you tire out after doing 6-12 reps. This produces the best results
  • Do your exercise first thing in the morning, before breakfast, on an empty stomach. That way your workout leads to a higher percentage of fat being burnt off
  • When doing cardio, do some interval training and normal jogging. This will torch your fat.

STEP 3: Get Your Nutrition Correct For Maximum Fat Destruction

Nutrition has a massive role to play. In fact it forms around 60% of your results. You see, burning fat, using the exercise routine described above is all great, but if you are eating more calories than what is being burnt, you won't lose fat overall!

So pay attention, this is important!
You need to reduce down on fast-digesting carbohydrates which include high sugar items like sodas and chocolates plus processed and fast foods. That means for carbohydrates, you want to only eat things like wholemeal rice, wholemeal bread, potatoes, beans etc. But you still want to keep the levels fairly low still.

You also want to eat a decent amount of lean protein, like grilled skinless chicken breast (or turkey breast), but reduce down on whatever fats you're eating. So avoid things like butter and stop frying food in oil, start using the grill!

Finally, it is really important you count your calories, and make sure you consume less than what you're taking in! It's vital you do this, otherwise you can wave bye, bye to your results!

STEP 4: Keep doing The Above Till You Get Ripped….Then Enjoy Showing Off Your New Physique

 And there you have it, you're simple guide to shredding that fat off your body fast! You can get beach body ready quicker than you think!



Muscle Building Nutrition Explained

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There is this guy at the gym who has been working out pretty regularly the last six months. He seems serious enough in his workout and probably has a great workout routine too. The thing is, he has not gained enough muscle mass in spite of his dedication. Curious to know why?

The guy is not eating enough and he's not eating the right kind of food.

See, building muscle is 40% training BUT 60% good nutrition, so a solid diet is vital. "How vital?", I hear you ask. Well even if Arnold Schwarzenegger himself gave you his body building workout routine, everything would be a waste without the right kind of food.

So, if you ever thought "Can't I just follow a workout routine on a regular basis and get six-pack abs WITHOUT changing my diet and lifestyle?", the answer is NO! You would still have sorry-looking muscles after a year of hard training.

It is important you learn to "feed" your muscles correctly! A poor diet will just lead to poor performance and poor muscle growth. There is just no way around it.

Here are some bodybuilding nutrition tips I would like to share with you for better results.

Eat 5-6 Meals Per Day, And East Big

Forget about the 3-square-meals a day. Bodybuilders need 5 to 6 nutritionally balanced yet fairly large meals to bulk up. This prevents muscle breakdown, and provides enough calories for muscle growth!

For a regular person, preparing this many meals a day is torture so for someone who works out on a daily basis this can be difficult? The answer is bulk cooking and casein protein powder shakes, for meal replacement. However nothing beats a natural well-balanced diet made of solid food.

Load on lean protein and complex carbohydrates.

Both protein and complex carbohydrates are extremely important to your muscle gain effort. Protein builds your muscles back larger, whilst carbohydrates prevents muscle break down! So what do you eat?

You can get protein from skinless chicken breast, turkey breast, eggs, lean red meat and fish. Soy and nuts are good sources too. You should look to eat at least 1.5 grams of protein for every pound of your body weight for best results.

When it comes to Complex carbohydrates, look at potatoes, wholemeal rice, oats, wholemeal breads and pasta. Try not to eat cakes, cookies and sweets as they are not good for you and are more likely to pack on fat, rather than muscle mass!

Cook Healthily And Settle for a low saturated fats and low salt diet.

Grill, bake, and steam your food to avoid using oil (fat) in your meal. But If you must, use corn, sunflower, canola or soy oil. Also look to avoid animal and vegetable fat or butter, which contain unhealthy saturated fats. And when it comes to salt, only lightly salt your food.

In addition, you have to stop eating junk food and drinking sodas. Drink lots of water every day and eat fresh fruits and vegetables too.

There We Have It...

Follow these small simple tips and you'll see a massive improvement in results!



Six Pack Abs- The Secrets To Getting Yours

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So I went downstairs last week and turned on the television to see one of those infomercial products which promises to build 6-pack abs. Have to say it makes the product look great. You have those amazing transformations where they go from being fat to showing off an amazing set of abs in a stupidly short time!

It all sounds fantastic doesn't it! Well it would be fantastic if it actually worked. These ads, as much as they are fun to watch, drive me up the wall! The majority of these companies are ripping you off and mocking your knowledge. Yet we still all buy them. Heck when I first started out I bought them.

But today, I want to clear this up for you and help you understand exactly what you need to do to get that all elusive six pack and a toned set of abs. So let's get rocking!

So Why Have You NOT Got Six Pack Abs?

Well to start off with, you may actually have a 6 pack, but quite simply, you just don't know it yet! For six pack abs, the most important part of your routine is the fat shredding. See, If you have layers of fat on top it doesn't matter, you won't be able to see any abs!

For a male, you need to bring your body fat percentage down to around 5-8% whilst women should look to bring it down to between 10-12%. So exercising those abdominal muscles with these machines may help build up a little muscle in that area, but it doesn't do the most crucial thing, burn the fat on top!

Now I am not saying crunches and abdominal exercise are NOT important, because they are (they make the six pack muscles bigger and increase your metabolic rate which destroys fat while you rest) but what I am saying is that you can't ignore nutrition and cardio as they play the MOST vital role in getting that elusive 6-pack.

See these infomercial companies make it seem like their product alone is the reason for the transformations shown! No they are not, if you read the small print they say things like "whilst following a solid nutrition and exercise plan".

Well duh! If you are following a solid nutrition and exercise plan you will get the results without these "wow so freaking amazing" infomercial products!

The other thing is, doing the same exercise week in week out won't work either, because your body gets used to it, which means your muscle gain and fat loss results will slow down before you can ever get to those amazing beach body abs.

So How Do You Get That Six Pack Then?

You need a solid program that has the following:

a) A solid cardio routine, including interval training to shred that fat right off
b) A weightlifting routine, which works the abs as well,
where you do 6-12 reps per set, with the heaviest weight you can possibly use. This builds your abs ready for viewing pleasure!
c) A solid nutrition routine
which leads to fast fat loss and a 6 pack to be proud off. You are looking to eat lower carbohydrates and fat, and slightly more protein!

If you mess up one of the above you mess up all your results.

There We Have It...

 Follow these small simple tips and you can achieve 6 pack abs that will have hot girls drooling over you!



The Best Way To Avoid Another Failed Season

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Have you found yourself spending time thinking about the game you DON'T have lately?

Have you realized you're missing the kind of athletic gains in your life that you know are possible?

If so...

You're closer to having more inches, more muscle, and more game speed in your life than you might imagine.

This new year could be the year that the results you'll always dreamed about will happen.


If you're like lots of athletes, as much as you want and try for athletic superiority, you're NEVER going to have the gains you want with the sport you really want.


Not because you aren't a good athlete.

Not because you don't want it enough.

And not because you aren't willing to dedicate yourself and your time in order to get results in return.

No. Your problem isn't any of this.

In fact, you've probably found yourself suffering from lacking correct training principles.

Your problem is that you're frustrated that you don't really know what it takes to bring your game to the next level... and make it LAST.

So instead you try desperately to make the little gains that you are receiving and experiencing into more than they are.

And your struggling and frustration in this is only making things worse.

Let me ask you...

Do you have the athletic achievements you really want in your life right now?

And did the last year bring you all the power over your competitors you hoped it would?

Or are you still struggling with how to put on muscle, how to gain quickness and strength... and how to push your vertical to the max?

Are you living your life to the fullest, and experiencing all your athletic potential that's possible?

Or have you spent most of the last year "spinning your wheels", with little or nothing to show for all your blood, sweat, and tears?

I'm asking about all this for an important reason...

Because if you went through unnecessary pain and heartache over the last year because of training based on WRONG PRINCIPLES...

I want to help make sure you NEVER have to suffer from the same mistakes and experiences in your future.

You open to some help with that?


That's why it's time to look back and learn why it is that you have NOT had what you want on the court yet.

A tremendous amount of learning and power comes from taking a look at what you've been doing and asking yourself honestly "Why isn't what I'm doing working?"


It's also time for you to really and truly start creating what it is YOU want.

That's why I want to ask you something.

And try to be as honest with yourself about this as you can be...

Did you figure out exactly how to start creating what it is you really want on the court this year?

Are you CONFIDENT in your ability to play the game the way you practiced? And to keep it going on and off the court?

Or are you just trying to fake it until SOMEONE comes along and does it FOR YOU?

That ain't gonna happen.

If there's any time to sit back for a second, take stock of your game and set a new path for success... it's RIGHT NOW.

Here are some of the tough questions you need to ask yourself if you'd like to create a better player for yourself this year...

1) Can you 360 at any time you choose?

2) Can you best all of your competition?

3) Have you ever alley ooped in a high pressure game?

4) Are you completely present and in the zone at every game?

5) Do you know how to shoot a basketball with unvarying consistency?

6) Is your vert at its absolute maximum potential?

Chances are, you answered NO to at least one of these questions... and that means you're making a few critical mistakes that could kill the kind of success you need at your beck and call at every game.

The good news is, now you can easily start to identify the mistakes you're making and, with a few quick and easy changes... start getting more athletic gains than you have ever before.

The only question now is...

Are you ready to make a commitment to yourself and to your game this year?

The best way I know of to help get you off to an amazing start and give you all the insights you'll need into improving your game is HERE:

If you're ready to turn your luck around right now... then you need to go and download this program "The Jump Manual"

It's here:


In it are specific details about how to turn the "No" answers you had to the questions I asked above into resounding "Yeses".

You'll learn what is really necessary to reaching your athletic potential, simple tactics to add inches to your vertical NOW... and how to slam the ball over your competition.

If that's what you want.

To make it even easier for you to start this year off on the right foot, you can go and download the program right now and be reading it in literally just a few minutes.

Read it, try it out for free for 60 days, and if you aren't satisfied for any reason, you can return it and get a full refund.

The results you've been hoping for are right in front of you... if you want to make them come true for you.



Are You A Hardgainer? Here’s The Solution

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 Hardgainers find it difficult to gain muscle and weight. Are you one of those people that face such a problem?
Well don't worry, today you will find out whether you really do suffer from hardgainer genetics and how you can gain massive muscle if you do.

  So if you're ready, let's get cracking!
The Hardgainer Test- Here's How You'll Know If You Really Do Suffer From Hardgainer Genetics.

 It's important you take my "Hardgainer Test" below. This will decide the type of workout that is best suited to you and your body. So answer these 8 questions, honestly and then see the results below.

1) When you put one hand around the wrist of your other hand, does your thumb and middle finger cross?
2) Are you narrow framed?
3) Are your arms long in length?
4) Do you struggle to put muscle on no matter what you try to do?
5) Would you say you were skinny as a child?
6) Are you hyper and always on the go?
7) When you stop training for a while, does your body get thinner and Narrower
8) Do your family and friends tell you that you need to put on weight?
If you answered YES to 5 or more of these, it is likely you are a hardgainer, BUT there is nothing to stress about, as I'm about to cover a solution.

The Hardgainer Program To Massive Huge Muscle Growth

There is just too much to cover in one article, but I am going to do my best to give you as much of the solution as possible. I'll cover nutrition, exercise and how you can make small changes in your practical life that can really help....


The main area where you're likely to need the most help is in your nutrition. So let's look at what you need to do.
First you need to work out how many calories you use in a day, this is dependent on how active you are. To give you an indication, it is likely to be around 2500-3500 calories per day, if you are working out between 3-4 times per week.
You want to then consume around 500 calories more than what you use in a day. This requires you to count calories. You should consume these calories by eating 5-6 meals per day.

 In addition to all that, you want to eat more carbohydrates. Eat things like wholemeal rice, wholemeal bread, bananas, beans etc. This will reduce muscle breakdown, so you keep the muscle you want on!

Also increase your protein intake, with foods like grilled chicken breast (skinless), turkey breast, tuna etc and get in some casein protein shakes.
Doing all of this can really help you with mass growth!


With your workout routine, you want to avoid cardio at all costs, and just focus on weightlifting.

With weightlifting, add 1 set per exercise where you choose a weight, which causes you to tire out after doing between 2-6 reps. Then for the rest of the sets, choose a weight where you get exhausted in 6-10 reps.
This overall is great for muscle gain, and also will help improve your muscle gain potential!


With most hardgainers running around loads, you need to slow yourself down and make time for relaxation to do the simple things in life like lounging in bed or watching television.

 But if you find that hard, why not take up meditation. This will relax you exactly the way you require.

 And That's It...Let's Recap...

 You can defeat your skinny genetics, as long as you get your nutrition, weightlifting and some practical aspects correct! Remember you can achieve anything you put your mind to! And I'm here to help you achieve that.



Ready to add some inches to your vert? Here is your special report

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Last time we talked about the first strategy to getting the results you want: confidence. Today you're going to learn what SCIENCE says about increasing your vertical jump.
Achieving a higher vert is like learning to ride a bike…
It's hard at first but once you're taught how to do it, you've got the knowledge for the rest of your life.
It is out there: the knowledge you need to be the best athlete you can be. And there's a secret to being the best athlete you can be.
So what is the secret?
By basing your workouts on correct scientific principles…the results HAVE to come.
The good news is: Once you start seeing some immediate results, you will find yourself increasingly excited to continue to improve.
Confidence was our first strategy. The best thing about a program based on science, not hype, is that you can have confidence that it will work—it's been proven. And if you can have the confidence that a vertical jump program is going to work for you, you can invest your time and energy with your all…and you could gain up to 25 inches on your vert.
Strategy #2: Get to Work
You there in the back: stop groaning! ;) Thanks in large part to the latest, most updated vertical leap technology getting inches on your vert is easier than ever. But it's still going to take some effort. Here's a list of quick tips to help you pin down where to start.
• First you've got to make a commitment to yourself that you are going to dedicate yourself to this. Write down your goals. Write down how you're going to practice, how many inches you want to gain, and how quick you want to become. Decide NOW, before you even begin, that you are going to give it your best effort.
• Work smart and hard, not just hard. Quality, not quantity, and intensity, not repetition, will bring more results. This little-known scientific principle is ESSENTIAL to your training.
In-Depth Research: Complex Training
In this vertical jump program, The Jump Manual, you'll learn the Nine Essential Aspects to getting your max vertical. You won't find an explanation like this anywhere else on the 'Net.
I'll even throw in a bonus: if you order The Jump Manual within the next week, I will include a surprise special interview: an interview with one of the most famous and respected voices in the performance field.
Click here to start getting the vert you always dreamed of NOW:



Are You Really Still Buying “Low Fat” Foods…?

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Habits are so hard to break, aren't they?

Just listen to people as they order their food, whether it's at a restaurant or the grocery store or just their latté at Starbucks.

EVERYONE orders non-fat this and non-fat that… Like the smoked turkey at the cold cut counter. "Which one sir?" "Uhh, which one is lower in fat?"

Or the low-fat section of the restaurant menu. Or even your latté… make sure it's with low fat milk!

… and if you ask these people why, they all say the same thing: "Well…you don't want fat. Fat is bad for you."

But ask these same people where they heard this, or to at least cite one credible source or medical study or something… do you know what you'll get? Blank faces.

They'll look at you like you're the crazy one for even asking the question. After all… everyone knows fat is bad, right…?


Well, sorry but… wrong. Dead wrong.

Of course, it's really not difficult to understand how the whole "fat paranoia" came to be. First of all, we are hugely influenced by what we read and hear and see in the media. And let's face it… all the books were saying you need to go low fat.

Furthermore, it's not much of a stretch to reason that if you eat more fat, you will become more fat…

Unfortunately… that's just not how it works. It is the various combinations of protein, fat and carbohydrates you eat that work together.

Depending on which combination you eat (and how much of each), your body will either store fat, or burn fat. Not to mention helping with blood pressure and cholesterol, or making it worse!

The Hormone Revolution

I am writing this email sitting at my local mega book store and as I entered the store there was a big table set up boasting a bunch of the latest diet books. I picked up the first four and skimmed the contents, and you know what? "Low fat" is LONG GONE. And it's about time!

From the handsome star of that new health show, "The Doctors", to fitness guru and hottie Jillian Michaels, to old standbys like "The Zone", "Protein Power" and "Atkins" – these books (and so many more) all share the same theme... the theme that has finally, thankfully, replaced the low fat song.

What new theme you ask?

Hormones. You have the incredible power of being able to set your metabolism to whatever "state" you choose. Just with food.

The low fat diet (quite ironically) ends up setting your metabolism to a "fat storing" state, where a Primal diet will set your metabolism to a "fat burning" state. It really is your choice.

The amount of research available now, and testing that has been done, is staggering. (Including my own health recovery story!)

But all you really need to do is try it for yourself. See how you feel on a low fat diet; see if you lose weight at all; see how hungry you are all the time!

THEN compare it to a Primal diet. The proof is in the pudding. (Um… but stay away from pudding).



Grow Taller Today

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Do you wish you could grow taller? You're not the only one. Thousands of people around the world are unhappy with how they look and seek to change it. Fortunately, there are ways that work.

If you want to make your height taller, it's best to start when you're young. When your body is still growing, you can enhance the process by maintaining a good diet and exercising regularly. In fact, it's very important that you do both of these things, lest your health suffer.

By this I mean that if you eat nothing but junk throughout your teens, you actually risk stunting your growth. When you don't get enough nutrients such as protein, calcium, calories, and amino acids, your body starts to take these nutrients from other sources, including your bones. This can cause weakened bones as well as other health complications.

Exercising to make your height taller does work to some extent, but you must do so when you are still growing. There are many scams on the market today that claim to know exercises that are able to stretch your bones after they've stopped growing. This doesn't work. Nothing can make your bones grow again once you've hit adulthood.

However, by exercising, you increase muscle mass, which in turn makes your bones stronger as they carry your additional weight. Exercising also increases a height growth hormone when you're younger, which helps in speeding your growth spurts. Exercising when you're young can also prevent bone weakening diseases as well as much of the shrinking that sometimes occurs when you grow older.

If you're an adult and wish to grow taller, there are many methods you can try. Dressing to make yourself look taller is an effective method. Wearing solid colors, pinstripes, and shoes with height enhancing insoles can be very useful. Exercising makes you slimmer, which also increases the illusion.

Some adults resort to limb lengthening surgery to make themselves taller. This should only be considered in an extreme emergency, as doctors who are qualified to perform this surgery are hard to find. It is a very expensive, painful, risky procedure.

Want to learn more? Visit my website today.



looking how to grow taller?

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If you're looking how to grow taller, there are several sites on the internet that would seek to lead you astray. I'm talking about the sites that advertise exercise programs and stretch sessions that are supposedly designed to lengthen your bones.

Let's discuss why this doesn't work. When we are infants, our bones are still mostly cartilage. As we grow gradually, this cartilage hardens and melds into hard adult bones, which is why we have considerably less bones than we do when we're babies. While we hit puberty, cartilage growth plates located on the ends of our longer bones causes those bones to lengthen slowly. Exercising regularly during this time can enhance your height, but once your bones stop growing, no amount of stretching will make them grow again.

In fact, the only way to lengthen your bones once you reach adulthood is to have surgery performed. However, this is extremely difficult and has several risks involved. You must be thoroughly psychologically evaluated before undergoing the test. It's also difficult to find a doctor who has the experience necessarily to perform this.

During the surgery, your legs are broken and metal plates secured to hold the bone in place with a gap between them. Over the course of several months, your bones gradually grow together to fill the gap. However, as you can imagine, the recovery time for such a surgery takes a very long time, and you may need physical therapy afterward. The risks involve the bones healing wrong. They can heal in a way that results in the bone being warped for life. Other risks involve paralysis, nerve damage, and even death.

If you're considering how to grow taller, there are better alternatives than surgery. For example, dressing to look taller is a safer and cheaper alternative. By wearing solid, dark colors, pinstripes, and high heeled shoes, you can make yourself look considerably taller. In contrast, wearing dark pants with a white shirt or clothing with plaid or polka dots can make you look shorter, as it draws attention to your middle and makes your limbs look shorter.

To learn more about how to grow taller, visit my website.



101 Ways to Increase Your Height - Does Exercising Work?

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If you are looking ways to increase height and are still in the process of growing, there are many different things you can do to help this process along.

Your diet, of course, plays an important role in growing taller. By eating foods rich in protein, calcium, amino acids, and calories, you will give your body the energy and nutrients it needs to grow and renew itself. It will also help when you exercise to increase height.

There are many different scams out there that claim that you can exercise to increase height after your body is finished growing. Do not believe these claims, for they are simply not effective ways to increase height. There is no way to lengthen your bones, short of surgery, once they stop growing on their own.

Why is this? To understand, it's good to know a little bit about how we grow at all. When we are first born, much of our bones consist of flexible cartilage. As we grow, much of the cartilage fuses together to form solid bone. In our teenage years, growth plates located on the ends of long bones gradually lengthen. Eventually these growth plates stop growing once we reach the end of puberty. Not even hormone treatments or vitamin supplements can make them grow again.

However, by exercising regularly while you are still young, you can speed up your growth process as well as promote healthy bones long into your life. By keeping good habits, such as a healthy diet and steady exercise, you can even prevent bone weakening diseases as well as the shrinking that occurs frequently during old age.

Another advantage of using exercise to increase height at an early age is that it releases height growth hormones, which speeds the growth process.

What are some of these exercises? Contrary to what you may think, many useful exercises that release height growth hormones do not involve stretching. Instead, focus on workout routines that focus on strengthening your muscles. Not only will this improve your overall appearance, but it will promote bone strength as your weight increases.

Want to learn more ways to increase height? Visit my website.



How To Grow Taller by Eating Healthy

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Do you want to growth tall the natural way? Don't be fooled by scams that claim that doing certain exercises can stretch your body and make you taller. Your bones are not taffy, after all, and such claims are preposterous. However, by altering your diet and how you dress, you can not only make yourself look taller, but prevent the height changes that often occur with old age.

Many don't realize that their wardrobe can effect how their height is perceived. For example, wearing khakis with a dark purple shirt may sound stylish, but it actually makes you look shorter, as the contrasting colors bring attention to your middle. Instead, wearing black pants and a black turtleneck will create a taller appearance. Similarly, pinstriped pants or stockings can make your legs look considerably longer.

Your shoes are also important in helping you grow tall. It's obvious that wearing shoes with heels or insoles will make you look taller, but did you know that by wearing strappy sandals, you can actually make yourself look shorter? By wearing bulkier shoes, such as boots, clogs, or tennis shoes, you make your feet look bigger—which, strangely enough, enhances your height.

Your posture and diet also have drastic effects on not only whether or not you grow tall, but your health as well. By maintaining proper posture—spine straight, shoulders back, chin held high—you not only look taller, but you are preventing many of the aches and pains that occur with poor posture as well.

Keeping a diet that's rich in protein, calcium, amino acids, and healthy calories can keep your bones and body strong. Calcium in particular is an important nutrient in preventing many bone deteriorating diseases. Keeping your bones stronger in old age can keep them from shortening as your body gradually changes.

Exercise can also be useful in helping you growth tall. While you are going through puberty, steady exercise can make your bones healthy and strong while speeding and enhancing your growth spurts at the same time. When you are older, slimming down and becoming muscular is a useful tool in looking taller.



How to Become Tall

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Are you tired of not being able to reach things? Do you wish you didn't feel so small? If so, you're not alone. Fortunately, there are several legitimate ways to grow taller. This article will be useful in teaching you how to become tall.

One of the most important things you can do in how to become tall is to treat your body well when it is still growing. It is crucial that you get lots of exercise and maintain a good diet during this time. Depriving yourself of calcium, protein, amino acids, calories, and other nutrients can actually stunt your growth and lead to other health problems. Additionally, failing to exercise can lead to being out of shape and overweight, which puts additional strain on your bones.

Exercising also releases height growth hormones, which aid in lengthening the cartilage growth plates on the ends of your longer bones. Don't be fooled by companies that boast about exercises that will stretch your bones after you've hit puberty, though. Once your bones stop growing, nothing will make them grow again.

If you're an adult and wish to learn how to become tall, there are many methods for you as well. Exercising and keeping your bones as healthy as possible may not lengthen your bones, but it will stop them from weakening and shrinking as you reach old age. In the meantime, regular exercise also keeps you trim and fit. Being slender, combined with height flattering clothing, can result in a convincing illusion that you're much taller than you really are.

How does this work? Wearing solid colors blurs your waistline. Additionally, pinstripes produce a slimming effect and make you look taller. In contrast, wearing dark or patterned pants with a white shirt draws attention to your middle and makes you look shorter. Wearing bigger shoes, such as boots or clogs, can also help in making you look taller, as they make your feet look bigger. Even your hair has an effect on how tall you look—short hair makes your neck look longer, while longer hair makes your neck look shorter.

Learn about more tips to make yourself taller by visiting my website.



How to Look Several Inches Taller With These Secret Fashion Tips

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Are you tired of feeling small? You would be surprised how much a wardrobe alteration and a change of attitude can do! These aren't the only ways to make your body taller—by keeping a healthy diet and good posture, you can even prevent many bone damaging ailments that often occur as you age, including shrinkage.

First, let's focus on your clothing. Many may dress to accentuate their figure or their muscles, but did you know you can dress to make your body look taller? You can do this by choosing business suits that are all one color, preferably darker hues, such as navy blue or black. Pinstripes are also useful in looking taller. By wearing two-toned clothing—such as dark pants with a white shirt—you draw a line across your waist where the two colors meet, which makes you look shorter, especially if your pants are high on your waist. Avoid patterns such as plaid or polka dots. Most of all, try to choose clothing that fits you well and makes your limbs and torso seem long rather than short.

Your shoes can also have an effect in making your body taller. Wearing heels and height increasing insoles can make you look taller. Wearing large shoes, such as clogs, boots, and tennis shoes, can also aid in the illusion, as they make your feet look bigger.

Believe it or not, your hair also impacts your height. By wearing your hair long, you blur the space between your ears and shoulders, which makes your neck look shorter.

Your posture is very important, and not just for appearances. Sitting with your back straight and your shoulders back does make your body taller, but it's also very important for your bones and muscles as well, particularly your back.

Most importantly, attitude is everything. It's easier said than done, I know, but exuding confidence can do wonders for your self image. When you are smiling, positive, and professional, people notice this and respond to it. In contrast, if you are miserable, uncertain, and negative, those you interact with will notice this as well, and it will affect your appearance.