“Hands-on” myofascial release technique works unbelievably well: for prehab, rehabilitation, and performance enhancement.
Foam rollers on the flip side always felt too general for my taste, to superficial in their application.
Nonetheless, general might be beneficial, as well!

Restorative massage for instance is very general, nevertheless fabulous pertaining to recovery.

Leading players declare they never had any difficulty with damages in the hip and legs whatsoever, since making good and regular use of these rollers.

Professional teams in for example the NHL and even organizations including the Handball Bundesliga in Germany advise and integrate them into their exercising routines.

There’s stories about the place stating that whole teams stayed free of injuries for the longest time, all due to foam rolling …

Intriguing enough to take a closer inspection of several lower body foam roller drills …

Here are the Lower Body Structures in order of progression:

1.This is carried out at the beginning of the warm-up!
2.Each exercise last about 30 secs, or something like 10-15 ”rolls”.
3.Usually every area of a structure is treated, so in the example of the leg you perform sagital, medial, as well as lateral locations, 10-15 x EACH. In English that means you for starters roll in the centre/back, then the inside and last but not least the outside.

The tips on how to:

You essentially set nearly all your bodyweight onto the foam roller, putting pressure on the worked-on structure.

Then you just roll backwards and forwards across, or along this particular muscle group. Change pressure by switching the load on and off. (the greater pressure -and discomfort!- you can handle, the better … up to a point)

Once you find an extra tender area or a ”knot”, you should employ just as much pressure as is possible and strive to relax the targeted muscle. After around 15 seconds approximately things will most likely commence to become softer. That’s when you continue ”rolling”.

To recap:
You start around the calf, carrying out for starters the middle (or the back of the calf), subsequently the inside and the outside (that’s most painful!)

You then progress to the hamstrings, same there.

Now we complete the IT Band, that’s on the outside of the thigh, and also pretty uncomfortable, commonly.

Then it’s the quads and TFL (front and top-outside of the upper leg)

Following are the adductors (inside of the quad)

Hip rotators are done by sitting on the roller and crossing one leg over the other. You lean a little toward the addressed side and away you roll!

Last of all the spinal erectors (muscles alongside the spinal column, including the small of the back)
You simply glide your back over the foam roller at a right angle, from lower back up to the shoulders, repeat.

What’s your experiences with foam rolling?
Please leave a comment on my Blog and let me know the methods/techniques you apply with these tools, and what’s your opinion on the whole business.

Bottom line: Should you wish to work with myofascial release technique to make muscle more forceful and injury resistant, you might want to give foam rolling a try!

Mark
TS Method

Eat yourself thin? Seems nonsense, right? Perhaps just like a fraud … you can’t possibly eat yourself THIN?!

Well, I’m here to share with you that you actually can eat yourself thin.

Yes it’s really true!

Let me explain …

How to get started on a fat burning regimen?

Considering that weight loss is to no less than 80% in the eating habits I’ve got my explanation all set:

First of all you want to tidy up your diet. Basically eat clean, eradicate all of the rubbish, and you will notice good results straight away. That’s an incredibly good way to begin.

But how do you employ this?
Good question.

So regarding what you could refer to as the “Fat Burning Beginner”, who’s not absolutely sure how to get off to a good start, here’s a sample method:

It’s based upon a concept from Sports Coaching Periodization:
“First Isolate, And Then Integrate”.

It works in programming, and it works in the diet regimen.

We’re referring to a step-by-step, ordered method to introduce purely natural, clean foods into your eating plan.

And this is what your week may possibly look like:

Day 1:
Have only fresh fruit, virtually any fresh fruit at all, and as much as you want .*
*Organic is obviously ideal, as goes for just about all foods and beverages!

Some examples:
• Oranges
• Apples
• Bananas
• Pears
• Peaches
• Blueberries
• Raspberries
• Plums
• Mango
• Kiwis
• Avocado, etc.

Day 2:
Only fresh vegetables acceptable:

• Broccoli
• Cauliflower
• Beans
• Lentils
• Corn on the Cob
• Peas
• Cabbage
• Sweet Potatoes
• Tomatoes, etc.

Day 3:
Proteins only:

• Eggs
• Fresh Mozzarella Cheese
• Hard Cheese
• Greek Yogurt
• Fish
• Milk, etc.

Day 4:
Nuts and healthful Whole Grains:

Oats as well as Barley are good for porridge, muesli and breads. Pertaining to nuts we’ve got Almonds, Walnuts, Brazil Nuts, Peanuts, Cashews, Hazelnuts etc.
Or possibly a Trail-Mix: a nuts and dried-fruit blend.

Day 5:
We begin to integrate/combine the aforementioned …

Examples:
Scrambled eggs with Broccoli and Cheese, or
Greek Yogurt with Almond Butter and an Apple for desert, or
Barley Porridge with a diced Orange and a small Yogurt.

Bottom line:

Day 1: Fruit only
Day 2: Veggies only
Day 3: Protein only
Day 4: Nuts and Grains only
Day 5 and onwards: Integrate/Combine these, also with other all-natural, wholesome dishes.
It is important to keep it as natural as possible most of the time and you’ll be right as rain!

So there’s one example of what to eat for diet results, or a tried and true plan on how to eat yourself thin!

Have Fun,

Mark
TS Method

Weight Loss seems to have received an undesirable reputation recently, the phrase is usually considered spam by almost all email filter systems!
Seems as if there‘s a lot of bogus happening out there …

And this despite the fact that fat loss is an extremely, really serious, essential and relevant topic which affects countless people, all of those who sincerely need assistance with their well being, unwanted weight, self-esteem and appearance.

The question is: how can one differentiate the fat burning reality from the weight loss misinformation?
What’s the best way not to get puzzled within the fat loss fallacies and hoaxes?

Should you undertake Cardio for Fat Burning? Some claim indeed, unquestionably, then again some other people declare you have got to be crazy to actually even contemplate it.

Exercise and Fat Loss: which sorts are effective, which ones are usually a waste of your energy? Do you really have to do this at all?

Foods to Burn Fat? Might this be in fact valid? You need to consume less food to shed weight, correct? Now how can foods burn up fat?

When you cannot even find out what‘s right and what‘s completely wrong because of all the rubbish all over the place, it of course is hard to generate results, and tough to reach your body weight targets.

I can tell you my own, personal story, real quick:

Before I finally worked out how it all hangs together, before I identified the Timing Aspect, I experienced the same as quite possibly the majority of you: I decreased weight, and put it right back on. I burnt off a bit of excess fat, and even lost a bit of muscle mass, bulked back up, and voila: overweight once again. Jo-Jo Effect, correct?

If you ask me, the 1st priority ought to be to learn what‘s what, what’s for real and what’s going to provide you with the greatest plausible return on investment.

Without it, most will end up destined to fail totally. Down that road lie clinical weight problems, reduced self esteem, an unpleasant figure as well as quite likely a shortened lifetime.

If perhaps people simply have the proper -even the best- info available, I‘m convinced a lot more will actually make great advancement on their fat loss journey.

So now you could be saying: “If it was actually so easy, how come nearly all don‘t have any major success with regards to their weight loss goals?“

Well, I think I can help answer that. The present day western diet is unfortunately absolutely screwed up, and people become adults using these honestly dangerous food items and dietary habits all along.

I’ll do my very best in this article to solve the full weight loss enigma, and present you with several clear and down to earth facts and tips.
That’s due to the fact –even if this may appear a tad soppy- that I care for you guys, and I want to make absolutely sure you succeed with your health and leanness targets, that you do obtain your ideal weight and lifestyle.

It’s possible, and here‘s the good thing: the whole exercise and fat loss thing IS much simpler, and easier, than it seems.

It‘s easier than you could have imagined.

Allow me to demonstrate …
(to be continued)

I would like to reveal to you people just how an Mixed Martial Arts MST Circuit (Modified Strongman Training Routine) can help shed undesirable pounds in a hurry.

This is tough stuff, fantastic fun, and it likewise melts excess fat like absolutely insane, if that‘s what you set out to achieve.

Additionally it will boost Strength Endurance, Lactic Acid Threshold and in some cases possibly even Explosiveness to some extend.

Nonetheless, like I stated above, with regard to turbo-charged body fat consumption there‘s pretty near nothing available as powerful as this type of exercise session.

If you‘ve never ever seen this type of thing before, you‘re in for a surprise! It‘s about as different as it gets.

Here‘s the Notation and Explanation:

M.S.T. Routine

A1: 3x Backwards Medicine Ball Caber Toss-Retrieve, 5×24s./10s.
A2: 3x Backwards Sled Drags, 5×24s./10s.
A3: 3x Prowler Sled Push, 5×24s./10s.
A4: 3x Farmers‘ Walks, 5×24s./10s.
A5: 3x Sandbag Lift, carry-repeat. 5×24s./180s.

B1: Reverse Hyper, 120s.TUT, 10s.
B2: VMO Sled-Drags, 120s.TUT.

C1-3: Abs: 3x Athletic Abs Tri-Set.

OK, so here‘s how to understand this:

You perform 3-5 forceful backwards medicine ball tosses, for distance, dash to the ball and repeat. Then you got 10 seconds to seize the sled bands and draw the bugger backwards quick, for exactly 24 seconds.

After that, simply turn around and propel that same sled with the exact same load on it as speedily and far as you possibly can for again 24 seconds.
Now seize the Farmers‘ Walk Handles and carry swiftly for the exact same TUT (time under tension), always 24 seconds.

To finish up, you lift the big sandbag, rush for 10 meters, drop it, lift up yet again and repeat for 3-4 carries or whatever you can perform in another 24 seconds.

NOW it‘s your chance to recover for precisely three minutes, and after that we repeat for an additional two giant sets like that.
But no rest for the wicked, you‘re not done with yet, even if you wish!

Because now you execute a unrelenting two minutes upon the reverse hyper, SUPER SETTED with an unforgiving 120 seconds (that’s right, YET another 2 minutes! of Backwards Sled Drags.

Wrap this up by way of three further sets of the Athletic Tri-Set, an exercise that‘s difficult to do even all by itself!

Should you feel extremely unwell about the stomach after this, congratulations!
You undoubtedly performed very hard and have accomplished the training purpose: extraordinary lactic acid accumulation.

It is precisely what you want, for the reason that that’s what triggers processes that reduce fat, support recuperation and injury repair, as well as protect your lean mass from breakdown, read: it’s anti-catabolic!

So this is how Workouts for MMA can help you to Lose Fat Quickly!

All around really really awesome stuff!

Have Fun Now,

Yours,

Mark

Could body weight workouts be productive?
Without a doubt, when you‘re applying the right physical exercises.

As many of you know I recently moved, and I haven’t yet gotten around to establishing my personal household gym.

How to proceed?
It‘s not a problem.

In case someone would like to do a bit of weightlifting, however they‘re not in the city that day, or most all fitness center seem to be shut during the vacation times (like right now), then it will pay to try and be a bit innovative.

Body weight workouts can certainly be very effective if simply the right physical exercises are employed, within the correct set up.

Personal body weight routines might go way further than simple push-ups and sit-ups; with a little improvisation as well as knowledge you will have a really good training program, much like in the gym or even better!

Here‘s some home workout body weight exercises which can be in several ways as powerful as lifting dumbbells and barbells:

I recommend you start with the toughest initially, in this case that would probably be the Pull-Ups. These can be super-setted together with the Chair-Dips (just be mindful the chairs don‘t tip over!).

Subsequently you might follow with the French Presses and then finish up with the Squats and Romanian Deadlifts.

Not bad!

Yesterday I completed the pull ups and the triceps exercise and today I‘m really stiff and sore!

As the expert weight trainee understands, that‘s a terrific symptom: this means one‘s body is adjusting to the training, growing more powerful as well as „toning up“!

Needless to say there‘s a lot more steps you can take:

Step Ups on to the outdoor patio, Calf Raises on the stairs, different versions of squats, just like for example with a narrow foot position having the heels higher up on a step (these emphasize completely different areas of the thighs), explosive Push-Ups … and so on.

And so when there isn‘t a gym anywhere around and certainly no weights about the place, you might want to give these exercises for body weight workouts a go …

It‘s my opinion that you’re going to be impressed!

Good Luck,

Mark

Certainly not all exercise movements are created equally effective, it’s the same for workout routines, and that goes especially for chest workouts.

In the event that you simply desire to slap on a handful of muscle size, there‘s many pec routines which are quite efficient at that.

However I actually would not necessarily suggest that strategy, simply because this may just end up adding a lot of muscle bulk to your chest, and yet in all the wrong places.

The results can be a typical saggy bodybuilder look, where it seems these people forgot the bra at home, even if there‘s zero fat on their physique.

But for those who favor a razor-sharp, top-model sort of look and feel, with a good and toned, rectangular and broad chest, there‘s a better technique …

In the event that you‘re just like me you wish to not only add mass, but likewise accomplish the right form and look and feel!

Because believe it or not, this isn‘t so very much about genes right here.

No, the kind of exercise employed has a considerably greater influence upon creating those slabs of armor!

There is one exercise in particular that will create just that really awesome look … when carried out precisely right.

The Chest „Repeat Tri-Set“

Perform Flys, Dumbbell Incline Press, Flys.

Like so:
1.Flys, 3-5 x 10-15 reps, 1010 tempo, 10 seconds rest
2.Incline Dumbbell Press, 3-5 x 15-20 reps, 1010, 10 seconds rest
3.Flys, 3-5 x 8-10 reps, 1010 tempo, 120 seconds rest.

Use an adjustable flat-to-incline bench and some dumbells, 10-15% of your bench press max each. So if you press 100 kg for 1 max rep, use 10-15 kg each dumbbell.

Do 10-15 reps on the Flys with the bench on flat, take a 10 second-pause, adjust the bench to a 45° incline, do 15-20 reps on the incline press, re-position the bench back to flat in 10 seconds and do another 8-10 reps, repeating the Flys.
That‘s one Set.

Now rest 2 minutes and repeat for a total of 3-5 sets.
The tempo on 1010 means 1 second up, 1 second down , so fast but controlled.

This definitely is the best chest workout to attain that good and rectangular, wide pec look of a top model!

To your success,

Mark

Good day it‘s Mark, now I would like to introduce the Interval Training Fat Burning Routine.
Within this group of articles I will cover the three different basic kinds of fat loss workouts, one per article. They are:
1.Interval Training
2.Body-Weight Circuits
3.Weights Circuits and other Resistance Training
Every one of these workout types is designed to create high lactic acid levels, which will enhance your body‘s own production of HGH, or growth hormone.This substance has great fat loss properties, whilst being awesome for recovery and regeneration together with protecting your lean tissues (muscle mass) from breakdown.
So HGH burns fat, helps your system to regenerate and protects your muscle mass, all simultaneously!
Great!
Since it‘s your individual own production, there‘s no harmful side effects for this in any way whatsoever.
And then for those that want to know, this is the way relatively short -but intense- workouts, like HIIT by way of example, can really help burn fat.

Now before we get started here‘s something else:
If you wish to burn fat, you should make sure the body actually runs on fat for fuel before you even start working out, otherwise the best workout on the planet won‘t get it done!

The probably best method to get this done is with my 4/3-System, here‘s a quick recap:
No calories within 4 hours of sleeping, then delay the breakfast by at the very least three hours, for a total overnight fast of 15 hours.
The time before breakfast is a really good one to do your fat burning lactate training in.

Let‘s go!
1.Interval Training
“The TS Method HIIT+LIIT 30/2, 2/30-System”

HIIT is known as high intensity interval training, and LIIT stands for LOW intensity interval training, which is the follow-up to HIIT.
Meaning that you can do the LIIT after you‘re finished with the high intensity work.
This works very well for burning all of the fat your system has just mobilized throughout the high lactate work HIIT portion of the workout.
Precisely what exactly is interval training?

As the name suggests, it‘s training separated by rest-intervals. The most significant factors here are the
• Intensity: You go full-out, 110%!

• TUT: Time Under Tension. That means for how long do you go for; in this case here that’s 30 seconds per set.

• The Rest Interval.
Which is to be kept short, for the accumulative fatigue-effect (it should get harder from set to set, because you have -on purpose- not enough rest)
This will drive the Lactic Acid Levels over the top !;-)
You are able to really use any kind of exercises for this: Outdoors running, treadmill, stationary bike, rowing machine, swimming … they’re all good. It’s all within the correct structure –as outlined above– the interval set-up.

Here in this post I’m going to use sprinting/running to illustrate:
Sprinting incidentally is probably the most beneficial form of interval training.

Here‘s the workout:
1.Warm-Up thoroughly.
Begin by jogging at about 30% exertion, so 30% of your max, for 1 minute. Then rest for 30 seconds. Now go to 50% perceived effort, again for just a minute, rest for 30.
Next, you need to do 70% for 45 seconds, same rest of 30 seconds.
Finally, the very last warm-up set: 80% exertion (that’s 80% of a sprint) for 30.

That’s your warm-up. By now the heart-rate and breathing should be raised, and also you might be breaking an easy sweat.
Take a little breather for around another minute prior to starting the actual workout.

2.The Interval Training Workout
Here we begin the specific Interval Fat Burning Routine …
Set 1: Sprint hard, all out, for exactly 30 seconds. Now rest for two minutes.
Set 2: Repeat
Set 3: Repeat. So now you decide: go with another? Depends upon your present shape.

The Workout requires 3-5 sets and you’ve already done 3, so it’s totally OK to stop here and do more the next time around. Over time, you would like to come up to 5-7 sets.
This workout is done between 2-4 times every week.Y ou could begin by doing it twice, and again work your way into doing it 3-4 times weekly.

So this is the High-Intensity Part. You can now if you wish add Low-Intensity work to complete it: this will give you max weight reduction results.
After doing the 3-5 sets of sprinting, just do another 3-5 sets of low-to medium intensity running, that‘s the LIIT set-up:
This is 2 minutes running, with only 30 seconds rest between, so it‘s turned around: Rather than 30 seconds on and 2 minutes off, you do 2 minutes on, 30 seconds off.
Integrate it like this: following your last sprint, rest for 2 minutes, then run for 2 minutes and rest for only 30 seconds before repeating for a total of 3-5 sets.
Right here is the longest version of the HIIT+LIIT workout which will nonetheless not last over 20-30 minutes total outside of warm-up … pretty short!

HIIT+LIIT Summary: In case the above description is a touch confusing:
You warm-up, then…
1. 3-5 x 30 second-sprints, 120 seconds rest in between each set
2. 3-5x 120 seconds running, 30 seconds rest in between sets… done !;-)

HIIT+LIIT Sets TUT Tempo Rest Interval
HIIT: 3-5 (5-7) 30 seconds All Out 120 seconds
LIIT: 3-5 120 seconds All Out 30 seconds

So here it is, your Interval –HIIT– Interval Fat Burning Training Workout

That‘s all for now,
See ya soon!

Mark

The Most Effective Exercises to Lose Weight In the Whole World
So let’s look together at what actually are the most effective and powerful exercises to burn fat in no time flat.

Because also here there definitely is a right and a wrong way to go about this.

What has been proven time and again to work best to this end are high intensity and short duration workouts, for many sets not just a big one.

What you want to avoid is steady state training, aka cardio, aerobics, long distance running etc.)
Aerobic training burns fat but just not very well.
It can be catabolic (read: muscle wasting) And if you do things wrong you might even get fatter! Yep, that’s right!;-)
High intensity training uses fewer calories, but it’s not the calories burned that count here, but the hormonal response you get from this that burns body fat… fast.

Here’s the #1 rule for fat burning and weight loss training:
All exercising should be done when in a calorie deficit/carb depleted state.
So you should not have eaten anything for quite a while, mornings before breakfast is generally is the best time.
If you’re not carb depleted AND there’s any calories available from food you will not lose weight.
Even the best fat burning exercises in the world couldn’t do it.

Then instead of burning the body will burn food for fuel instead.
Following are the very best exercises to lose weight and get toned asap:

• Interval Training
Best Exercises: SPRINTING/RUNNING!
Intervals training can be swimming, running, rowing, cycling, just about anything.
Try some 5-7 sets of 30 seconds at a fast pace with 30-120 seconds rest between sets.

• Body Weight Exercises
The Best Ones: BURPEES and SQUATS!
You can pair 2-4 exercises, for example
Burpees followed by Push Ups, followed by Squats followed by Sit Ups.
Rest for 120 seconds and repeat.

• Lifting Weights

THE Best Exercises: SQUATS/DEADLIFTS/LEG-PRESS!
Try this out:
Deadlifts followed by Chin-Ups followed by Leg Press followed by Bench Press.
Do 20-25 reps each, then rest for 2 minutes and repeat.
But careful… you might turn green in the face from this!

So there you go: the most effective exercises to lose weight.

Why not give these a try, these workouts will accelerate weight loss results by a great margin.

You will notice a slimmer waist and improved body tone just about right away and in just a few weeks you can change your whole body significantly: friends and family are not going to believe their eyes…

Enjoy!

See ya in a bit!;-)

Mark

http://www.tsmethod.com/blog/287/the-most-effective-exercises-to-lose-weight//

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

How To Lose Fat Quickly
Mark here with a short check list for you on how to lose fat quickly.
Because there definitely is a right way and a wrong way to go about this, and the wrong way will bring on painfully slow results only, if any.
This is a major reason for failed weight loss attempts.
But I got you covered!;-)
Just use any or all of these tips any time and quick weight loss will result.
1. Organic Coffee and Green Tea
A big energy kick for training, appetite suppressing and healthy to boot!
Phyto nutrients/anti oxidants.
So these beverages help by energizing, cutting appetite and improving your health… not too shabby, really really good!;-)

2. Fat Burning Supplements:
Turmeric/Curcumin is your best friend: about 3x 5-10 gram daily are recommended.
This is one healthy and a powerful fat burning agent!

3. No more Calories 4 hours before bed.
This will increase the fat burning hormonal response. You don’t need nor want any calories at night!

4. Delay your breakfast by 3 hours.
Same for the hormonal response, and both the 4 hours in the evening and the 3 in the morning together will increase the over-night fast to nearly twice the time!
That’s JUST what you want!;-)

5. Try some Interval Training:
My HITT+LIIT-System: 30 seconds on, 2 minutes off, repeat. Extremely effective! This will also help to increase the fat burning hormonal response and shape you up real nice!;-)

6. Eat cruciferous vegetables regularly
These are the healthiest foods on earth, AND assist directly in the weight loss process.

7. Add high fiber foods into your diet, like beans and lentils
They’ll help keep you full and bind harmful, fattening substances in your body. Net result: improved weight loss!

8. Add extra fiber to your foods. For example a mixed fiber supplement, or Psyllium husk, or Spelt Bran are all good. They do the same thing as the beans and crucifers, only you get even more of the same. Just make sure to increase water intake with the upped fiber intake.

9. Try a low carbohydrate diet short term for really fast weight loss results. All you have during this period are smart fats and protein. Not recommendable for to long, but 2-4 weeks is alright.

10. DO short term fasting. This is actually really healthy, plain good for you and not dangerous at all. Plus it will obviously light speed your fat burning efforts.

So there you go: this is How to Lose Fat Quickly, check it out and see for yourself!

I see you in a bit!;-)

Mark

http://www.tsmethod.com/blog/291/a-quick-fix-check-list-on-how-to-lose-fat-quickly/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

A Weight Loss Swimming Routine
Today I want to discuss a good swimming routine for weight loss.

It’s fun, it’s healthy, it’s great to get that lean and mean Hollywood physique that is guaranteed to turn those heads at ANY pool!;-)

This routine is practical for all that want to do something different for a change and especially useful if you can’t run at the moment, for example out of knee or lower back trouble.

It will keep you in good shape, burn fat fast and is fun to boot!

If an athlete in rehab wants to keep his heart and lungs in shape, if an obese individual simply can’t run yet, this swimming routine will deliver every time. It’s simple and yet powerful.

With the swimming workout outlined here you will improve your energy levels and drop pounds in record time.

It provides just the right hormonal response for optimize fat burning.

I recommend you go into this in a fasted state to make the very most out of your efforts.
After the workout you might want to wait another hour or so before ingesting the 1st calories of the day. So in other words: in the morning, just after arising, usually is the best time for this.

Now… Are you ready?
You sure?
Here GOES…

The Routine:
Warm up by swimming easy for two minutes.

That’s enough.

Steel yourself!

The workout starts by going hard at it for 60 seconds. Rest interval is 40 seconds. Not more, that’s important!

Then next you swim fast for 40 seconds, at a higher pace. Rest 30 seconds. Again, make sure not to exceed the rest interval. It’s imperative for the accumulative fatigue effect.

Now do 30 seconds, as fast and far as you can. Take a breather for 20 seconds, then “sprint” for 20 seconds on, all out.

That’s right: 10 seconds rest only, hardly enough time for a breather and the you repeat the 20 seconds set another 2 times, each time rest just 10 seconds.

This is based on the “Tabata Protocol”, and it melts fat like crazy!

If you feel like more (no too likely!;-) you can do this:

Do another 20 minutes of low-intensity, easy swimming to use up some extra calories.

That’s all.

So here’s your simple and extremely effective Weight Loss Swimming Routine to burn fat and get into GREAT shape asap!

I wish you a good time and good luck with all your weight loss goals!

Mark

P.S.
For clarity, ere’s the workout notation:

Warm up
60 on, 40 off
40 on, 30 off
30 on, 20 off
20 on, 10 off
20 on, 10 off
20 on, 10 off.

Additional and optional: 20 minutes contnuous low intensity swimming to finish off.

Have Fun!;-)

http://www.tsmethod.com/blog/295/a-nifty-weight-loss-swimming-routine//

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

Most women do, and there are several factors playing into this:

1. Low body fat levels

2. Toned abdominal muscles

3. Correct pelvic tilt.

So you can be a: too fat, b: too much out of shape or c: have your butt poking out. That in turn results in your lower abdominals stretching out and giving your belly a “pouchy” look.

Let’s make a smaller waistline.

#1:
For fat burning, nutrition is the most important factor.

By cleaning up your diet and focusing on natural, non-processed foods you’re taking a crucial 1st step that will make a heck of a difference.

Then try to implement my TS Method 4/3-System and you can watch those pounds melt off like butter in a microwave!;-)

Exercise is not nearly as important but it sure helps to speed up progress, as well as toning your body and getting you into great shape.
You might check out my TS Method HIIT+LIIT, 2/30/30/2 System to that end.

But what if you don’t have any body fat “at all”, and your belly is still hanging out?
They are out there, those cases…

They don’t have a microgram of excess fat anywhere on their body and yet they got this beer belly look.
Making you appear just as thou you were overweight… or pregnant?

(Btw, guys: never, NEVER ask a woman if she’s pregnant unless you’re totally, positively sure! Know what I mean?)

Here we might be dealing with one of two scenarios, or both of them at the same time:

Your abs are out of shape and/or your hips tilt forward (very common in females)

#2:
If your abs get a good workout now and again, that Hollywood physique should be waiting just around the corner!
Try my 4 weeks abs routine and see if I’m wrong!;-)

#3:
When your hips tilt forward the insides are not supported by the pelvis but strain against the abdominal muscles. That stretches them out over time resulting in the bulging belly, especially in the lower belly/abs.

The way to fix this is to shift your hips back into position, and that is achieved by flexing your glutes (your behind) slightly.

So don’t stick your bottom out, flex it. In the beginning that will take some getting used to, but over time this correct posture will simply reassert itself.

So here are your 3 tips on how to get a smaller waistline.

Give it a try, you’ll get the hang of it.

You can also strengthen the glutes with sprinting, squats and deadlifts. That’ll help, too.

Any questions or comments, please let me know on my blog (URL below)
Remember, I’m here for you!;-)

See ya in a bit!

Mark

http://www.tsmethod.com/blog/299/how-to-get-a-smaller-waistline/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

Hey gals only!;-)
This one is aimed at all the ladies out there wondering… does it actually work?
What’s the deal?

So let’s check it out:

A little peeky peek at the ingredients:

1. The 3rd ingredient is sugar. Oops!…

2. Next in is canola oil. Oh Deary deary…

3. Then down the line there’s… some more sugar (maltodextrin)

4. And: Soy protein. Welly, welly, welly.

5. Plus artificial flavors, colors, and sweeteners. Well-itty, well-itty!

How do they say? “You Never get a chance to make a second first impression.”

But now the good stuff:

1. Just around 200 calories per shake. Pretty little.

2. High soluble fiber: that’s good for weight loss and for health.

3. Slim Fast is supposed to be part of a calorie controlled diet.

So is the stuff effective?

Weeel it can be, in combination with a calorie controlled diet.
The plan is to replace a full meal with a low cal shake which supposedly provides as much satiety (read: feeling of fullness) as the real food, but in the end you ingested fewer calories.

That’s fair enough but if you ask me it’s not the best solution at all.

So what to do?
Using weight loss shakes and all that is a temporary one at best.
Usually this does not work in the long run, and hat’s one reason why there’s so many disappointed dieters left with a lager waistline than before.

The magic pill/shake/candy bar that will burn all the fat for you.

This promise sells, for sure.
But long-term weight loss is achieved by completely changing your diet and nutrition around –and your life style– for good.

How about natural, healthy -and TASTY-foods that licks the problem?
Low cals and very, filling? So you’re not even INTERESTED in food anymore?

Yep, that can be done!
You might want to check out my article on that on my blog 8link is below there)

So long story short, in summary, does slim fast work?

Not really.
If it helps you out in the beginning, for example during the munchies… by all means use it, but strive for a balanced, changed-for-the-better nutrition and life style in the long term.

P.S.
if you need any help on your weight loss journey: check out my blog, your comments and questions are very welcome: As always, I’m here for you!;-)

Good Luck!

I see you in a bit!;-)

Mark

http://www.tsmethod.com/blog/304/does-slim-fast-work/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

How’s it going, good to see you, and today let’s take a look at short term fasting for weight loss.

This is almost definitely the most powerful way to drop those pounds fast, but folks are a bit wary of the whole thing and have a lot of questions regarding this practice, so let’s check out some of the more important ones here:

• Is it very hard?
Not hard. At first you definitely get to get the hang of not eating, it’s a strong, live-long habit after all. But when you’re over that i’s very easy, nearly easier than eating all the time, no joke!;-) Once into it, you don’t WANT to eat!

• Is it unhealthy?
Actually it’s maybe the healthiest thing you could ever do.It lets your digestive system rest, and it’s very effective to detox your body: they this for thousands of years now for health purposes, read: to detox your body.

• Do you lose lean muscle mass when not eating?
Not gonna happen. This one is a common fallacy on fasting.
The hormonal response to short term fasting protects lean muscle mass and might even help grow some, especially if you lift. It’s simply all about doing it right.

• Should I train during a fast?
Yes you should! It will further improve that hormonal response which shields lean tissue and burns body fat!

• Will fasting slow down my metabolism and make weight loss difficult?
No, it does not slow the metabolism, that can happen in prolonged fasts or when you eat way too low cal every day.
Done right, it might actually speed up your rate of energy consumption.

• Do you have to fast to lose weight?
Is it necessary to burn fat? Nope. Yet it helps a lot, it makes a huge difference!;-)

• How long should I do the fasting, max? And How short at the least?
OK, here’s the guidelines:
On average from in between 18-24 hours is the minimum.
And the max? 72 hours (three full days) should be the longest.

• How are my energy levels going to be on a Fast?
Folks are worried they will run out of stem if they don’t eat.

Legitimate.

Can happen, especially during what I call the “switch-over phase”, from sugar to fat for fuel.
In this short time frame (like 15-20 minutes usually) you should not train.

After that, your energy and strength will be back up to at least 95% of your best, and appetite is a word you might have heard of before, but don’t quite remember what it means!;-)

Summary:

It works, it’s recommendable, it’s good for you.

Fast weight loss with fasting is a reality.

But you don’t have to, there’s lots of other things you can do to reach your physique goals in no time flat.
I would suggest you definitely check it out though!;-)

Good Luck,

I see you in a bit!;-)
Mark
*Disclaimer: I’m not a doctor, so before you start any serious fasting regime make sure to check back with your MD or health care provider to see you’re in ship shape and all good to go!

http://www.tsmethod.com/blog/322/weight-loss-with-fasting//

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

Howdy Do, and today we want to look at the 7 best foods to help you burn fat.

But can that even be right? Isn’t eating what makes yo fat? And to lose weight, DON’T eat, right?
So this is probably just some fad, a scam even?

Well, NO.
While it’s true that there’s no food here on this earth –in THIS world– that will burn fat directly, there certainly are those that can help in a not-so-direct and obvious way…

And yet, very powerfully so.
HOW so?

No nutrient will burn fat directly, because that’s not how the body works. It only uses up the emergency stores when no other energy -that is from food- is around.

See? Told yez. Foods cannot burn fat, so it IS a bogus, no?

Today’s diet only helps make people fatter and unhealthier,that’s for sure, and if you eat like that, a short and unhappy, obese life are nearly guaranteed.

But what if you changed that right now, today?

Well you will lose weight. And improve your health. And PROBABLY increase your quality time down here… worth it?

You decide.

The big question: What to do though? HOW do you do it, exactly?

It’s all nice and swell to say change, but specific guidelines on how exactly are would be nice!

This list is a great starting point. When these foods are included in one’s diet on a regular basis, things are good lookin’, good to go, right on track!

Or even better yet: why not BASE the whole nutritional regime upon these 7, and you can WATCH the body fat melt off, you energy levels go through the roof and you health will be better than ever.

In just a few short weeks you will notice how heads are turning… to look at that new body of yours!
Why do they help? How does that work, exactly?

These fat burning foods sport phyto nutrients -biochemicals– compounds that detoxify the body from harmful, fattening substances.

They help with weight loss, and a lot! More than you might think…

Then there’s the high amounts of fiber which aids digestion and fill you right up: another biggie.
And some contain smart fats the body prefers to use for energy rather than for (fat) storage, plus smart fats have tons of other health benefits.

OK let’s get cracking, I give you the most effective fat burning foods on this world:

1. Coconuts

2. Super Filler Flapjacks *

3. Swiss Meal Fat Burning Bread *

4. Greek Yogurt Appetite Killer *

5. Radish

6. Cauliflower/Broccoli/Cabbage/other Cruciferous Vegetables

7. Legumes (Beans and Lentils)

Bonus:
8. Shirataki Miracle Noodles (They’re made from Pure Soluble Fiber!)

OK folks that’s the list and I encourage you to integrate these foods to burn fat into your diet, asap.

You will start to lose weight immediately, you’ll feel GREAT and the energy?
Feel like a kid, no kidding (was that a pun?)

To your Fat Burning Success,

See you in a bit!;-)

Mark

*You can find the recipes on my Blog (URL below) if you’re interested

http://www.tsmethod.com/blog/283/foods-to-burn-fat/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

Hey there and Howdy Do, my name is Mark and right now I will introduce you folks to 3 work out plans to lose weight ASAP:

These three workouts will get you going today on some serious fat burning and shaping of your body!

It’s not uncommon to drop a minimum of 2 pounds + each and every week with these babies…

Following are the workouts, but beware! This is effective stuff, so handle with care!

They are set in order so you should start with #1: beginners, then after a while do #2 -intermediate-before going into #3: advanced.

• The TS Method HIIT+LIIT System

• TS Method Bodyweight-Circuit

• TS Method Weights-Circuit

Let’s check out number 1:

The “Temporal Synergy HIIT and LIIT 2/30/30/2-System”

Fat burning workouts are generally best done in the morning, between getting up and the postponed breakfast. Under these conditions the exercises will definitely burn fat instead of carbohydrates.

So try to shoot for mornings where you can.

#1. The TS Method 30/2/2/30-System

1.Warm up well, then do 3-5 30 second intervals: run as fast as possible in 30 seconds. Then rest for 2 minutes and continue for 3-5 sets total. This is the 30/2 portion.

2.After about 5 minutes, start with 3-5 sets of good paced, 2- minute runs, interspersed with just 30 seconds rest. That’s the 2/30 part.

And hat’s the whole of work out #1, the first of our three work out plans to lose weight snappy!;-).
This is 25 minutes training at the most.

Very short, very effective, and WAY better than cardio!

# 2. TS Method Bodyweight Circuits

All you need here is a bit of floor and yourself, that means this can be done anywhere: at the office, in a hotel, outdoors, your bedroom, anywhere.

We warm up with the very same exercise we’re going to use, that means we warm up specifically and learn the circuit at the same time.

Perform just 5 reps at a lower intensity, say 50, 70 and 80% of what you think you can do.
So use 50, 70 and 80% of what would be your max performance.

This is the notation:

A1:Vertical Jumps,25 reps, 0 seconds rest,
A2:Pushups,25 reps, 0 seconds rest,
A3:Bodyweight Squats,25 reps, 0 seconds rest,
A4:Situps,25reps,120 seconds rest.

For a total of 3-5 Sets.

In English:
25 V-Jumps (Jumping as high as you can continuously) followed immediately by 25 Push-Ups. Then 25 squats followed by 25 Sit-Ups. This is one circuit.

The notation explained:

A1: jump as high as possible moving from one jump directly into the next, 25 times in 30 seconds. That’s the goal.
0 seconds rest, straight into

A2: the Push-Ups!;-) Do 25 in 30 seconds. Right away into

A3:Bodyweight Squats, again do 25 in 30 seconds.

A4: 25 Sit-Ups in 30 seconds; finished… for the first set!

So this is one Circuit.
Rest 2 minutes rest before starting with the next one!

Do this for 3 to 5 sets.

#3: TS Method Weight Circuits

Whole Body Workout, frequency two-three times a week.

A1:Leg Press, 3-5×25reps, 0s.

A2:Lat Machine Pulldowns, 3-5×25reps, 0s.

A3:45° Back-Extensions, 3-5×25reps, 0s.

A4: Bench-Press, 3-5×25reps, 120s.

We warm-up with 10 reps of each exercise with a light weight. Something like half the working-weight in the Leg Press for 10, then on all other exercises: Lat-Pulldowns, 45° Back-Extensions and the Bench Press.

We do this for 3 rounds. Then rest a minute before getting started:

A1: 25 reps on the Leg Press, then right into A2: Lat-Pulldowns, no rest, straight into A3: Back-Extensions, followed immediately by A4: Bench Presses.
Now take two minutes rest, but not any longer! (very important) before continuing up to 3,4 or even 5 sets.

You can begin with 3 sets and increase them by 1 set each workout up to 5 sets. That’s plenty!;-)

The frequency is twice, max 3 times a week.

You can just do Mondays and Fridays, or Monday, Wednesday and Friday for 3 workouts per week.

That’s it!

OK, this is advanced stuff, three super effective work out plans to lose weight instantly, build a ripped six pack, shape that sexy body and make a Hollywood physique beach body yours asap!;-)

Hope you have a great one!;-)

I see you in a bit!

Mark

http://www.tsmethod.com/blog/278/3-work-out-plans-to-lose-weight-fast/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

Nope, not a gimmick!
Burn Fat With Food?

Follow me …

Why are folks overweight? Simple: they eat too much, and the wrong foods.

The results? Obesity, ill health, a short life.

The solution? Simply eat less, and the right foods.

So how about .. eating MORE?

Also simple: just eat less … calories, and have foods with a higher volume . More food, with fewer calories overall.

I call these foods „Fillers”, because they stuff you up like nobodiy’s business.

Problem:
1.Overeating

To begin with eat as much as before or more, but only lower calorie-cost foods. You get the satiety, and yet fewer calories.

Following are some of the best Fillers:

Broccoli
Whole Coconuts
Cabbage
Kidney Beans
Cauliflower
Lentils
Radish

2.The Right Foods

Just avoid all sugars and all starches, enjoy high fiber foods, some protein and smart fats.

It’s important to know that the food in the grocery store -AND the health food store–is not the ticket. Best to make your own, at least for now.

Here’s one recipe from the TS-Cook Book, part of my Fat Burning System: the Temporal Synergy Method:

Super-Filler Flap Jacks
(you’ll still be full the next day!)
• 4 organic, Free Range Eggs
• 250 gram Organic, Whole Grain Barley Flakes
• 50 gram Spelt Bran
• 5 gram Psyllium Husk Powder
• 5 gram Cinnamon
• 50 gram Dark Raisins
• 2.5 gram Salt
• 1 tsp Coconut Butter
• Dried Coconut Rasps
• 200 ml Water

Mix the barley, the spelt bran, psyllium, cinnamon and salt as well as the dark raisins in a bowl. Add the water, let soak for 20-30 minutes.

Melt the coconut butter in a pan, take off heat, let cool, then add the eggs and the pre-soaked barley, spelt bran, psyllium, salt, cinnamon and raisins.

Put back on low heat, stirring vigorously, keep the eggs yellow, don’t let them turn even slightly brown. Keep stirring until dry and of firm, sticky consistency.

Take the dough out, shape into squares or balls, roll/dust in the coconut rasps. Enjoy !;-)

Just one case of an easy to prepare, quickly done and really delicious recipe for a yummy, sugar free snack!

It tastes fantabulous, stuffs you up and is really good for you!

So there’s the solution: eat more than before and burn fat with food!
This is how you do it.
It is possible you know: you can live healthy AND enjoy the good life at the same time !;-)

And now … let’s eat!

See y’all in a bit!
Mark

http://www.tsmethod.com/blog/97/ts-method-eat-more-than-before-and-burn-fat-with-food/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

OK, the weight is out of hand, energy is in the basement and the health going down the drain.

That‘s not acceptable.

Let‘s do something about it.

Because just sitting around and doing nothing will invariably only make things worse, and in a hurry.

Fatter and fatter, sicker and sicker every year?
Don‘t accept that fate for yourself!

What‘s the best and most sensible approach to take to turn your life back around, get things back on track asap?

How should you go about it all?
Let‘s check it out …

What you need is down to earth, real life info on how to turn your metabolism back into a healthy, smoothly functioning one.

This way you achieve leanness and perfect energy levels.

Let‘s start at the beginning …

We grew up around bad foods, plus on overly large amounts of food. So for us this was „normal“, that‘s just the way things were back then.

And now there‘s all this confusion: folks don‘t know what they should eat, or how much. The modern grocery store does not have any good answers either.

This results in the obesity epidemic: overweight folks where ever you turn, no energy, needless disease, metabolic syndrome, diabetes, shortened life expectancy.

But there is of course something we can do about that …

Eat healthy lose weight …

So you‘re used to having all this sugar laden highly processed food, and lots of it.

You might have heard this before: Fruit and Vegetables are the ticket … OK, great, but how do you do that? How do you change a lifelong habit over night?

Yep, a habit can be hard to break.
So what to do?

I propose a structured approach, a step by step method to get used to eating natural and healthy again.

If our Forefathers could do it, so can we!

Check this out: Why not have a day of fruit only , any natural fruit, whatever you like.

Good examples are pears, bananas,peaches, oranges, apples, blueberries, raspberries, plums, mango, kiwis, avocado … the list goes on and on!

Then how about a day of just vegetables:
Beans, cauliflower, lentils,broccoli, corn on the cob, peas, cabbage, sweet potatoes, tomatoes, and tons more.

On the third day, try protein only:
Eggs, fresh mozzarella cheese, Greek yogurt, fish, milk.

On day four you might have nuts and whole grains:
Rye, oats and barley are great for porridge, muesli, bread. For nuts there‘s walnuts, almonds, Brazil nuts, peanuts, hazelnuts, cashews and company. Or a trail-mix: nuts and dried-fruit in a tasty and healthy blend.

This makes four days of unprocessed foods, just like what has been around in the old days.

It‘s different, very tasty, nourishing and healthy.

Then you can begin to combine all these good foods, like

Coconut oil fried eggs with broccoli and cheese, or

Greek yogurt with almond butter

Porridge with an orange and a yogurt.

The idea is to re-introduce foods back into in a natural, unprocessed form slowly by slowly.

In summary:

Day 1: fruit
Day 2: vegetables
Day 3: nuts and grains
Day 4 and into the future: blend it all together.

There can be „isolated days“, where you have only fruit or only vegetables. Then maybe blended days like fruit and vegetables. You got so many options to tweak this..

That‘s just one example, you can spin this anyway you like.

There‘s just one rule: foods should be natural and unprocessed.

Oranges are good, orange juice is not.
Tomatoes are good, ketchup is not.

See the picture?

Eat healthy lose weight? You betcha!

It works.

Good Luck,
Mark

http://www.tsmethod.com/blog/38/eat-healthy-lose-weight/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

Howdy-Do, it’s Mark and today I want to introduce a diet that works fast, really fast: with this you can drop those extra pounds in record time!

It’s what they call a ketogenic diet, so very low carb, which is quite alright for a short while, like a few weeks at a time.

For this diet you basically eat only Protein and Smart Fats.

Here’s some examples:
Hard boiled eggs with mustard/tabasco sauce (you know it: eggs are good for you!;-)

Or chicken or fish with maybe a low carb sauce, mayonnaise is a nice example.

Then there’s Mozzarella with Almond-Butter Sauce… great stuff!;-)

This approach is extremely effective for fast fat burning but should be done over short periods only: you’re missing the fiber, vitamins and minerals of a complete, holistic diet.

It can be fairly varied if you got a good recipe collection or cook book, but nonetheless after a while it would get pretty tedious, dull and boring.

So keep it short: two to four weeks are just dandy.

A quality multi-vitamin/mineral should be compulsory to cover your bases.

If you want to drop to say 4% body fat for a while then that’s not a problem.
It’s not all that hard once you got used to it.

BUT calories have to be reckoned with.

What about the amount of food you have every day and every week?

Ingoing vs outgoing Calories are very important. No matter what kind of food, if it’s too much you’ll still get fat.

It’s great to have a digital kitchen scale to weigh stuff in the beginning, so as to get a feel for the whole thing.

In just a few short weeks you’ll be able to measure by eye; you’ll know the calories in your food per portion.

An approximate estimate usually suffices, if you stick to some basic guidelines:

#1, The Golden Rule:
“Better Undershoot than Overshoot!”

It’s always best to estimate on the high side: 100-200 calories higher than you think!

Normally it’s the opposite:

When folks believe they’re ingesting only 800kcl’s in reality the total is closer to 1200kcls!

If you guess it’s 800kcl’s best rather give it a 1000, just to be sure.

This will probably be much closer, a more accurate “guesstimate”.

So how many calories?
That’s a little bit individual, but the basic formula works well in most cases:

Target Body Weight in LBS x 10.

You want to be 160 pounds? It’s 1600 calories per day for you. If that number is still too high (but almost always this is right on the money), simply do x 9 (1440 calories p.d.).

So this is a diet that works fast and well, but it’s for short term only: in the long run it wouldn’t be healthy and even lose it’s effectiveness, too.

Have Fun y’all,
I see you in a bit!

Mark

http://www.tsmethod.com/blog/203/here%E2%80%99s-a-diet-that-works-fast/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

HOWDY-Do, it’s Mark and today I’d like to go over an advanced 4 week abs routine for you:

This six pack program will produce ripped abs in no time, your friends will envy you and the girls will stare!;-)

It’s an advance athletic abs routine, so if you find it hard don’t worry: simply do what you can and before you know it this will be easy!

Once all the exercises in this program are mastered, very strong and sharp, carved abdominals are NEARLY guaranteed!

Nearly? Yes, because there is one caveat, of course… you know it:
The best six pack will be invisible when if covered by lard, and if that is the problem you can just check out my many videos and articles about fat burning.

The program incorporates 4 separate workouts, a different one for each of the four weeks. Abs training is normally done after legs or just all on its own.

List of exercises:
• Athletic Crunches
• Garhammer Raises
• Athletic Abs Tri-Set
• Abs-Levers (aka Dragon Flags)

The Tables for each phase:
Week 1 Sets Reps Tempo Rest Interval
Athletic Crunches 3-5 20-25 1010 120 seconds

How to understand the tables:
3-5×20-25 reps at a 1010 tempo, rest 2 minutes.
That means: 3-5 sets of Athletic Crunches, 20-25 reps each set, 1 second up and one second down (1010: 1 down, 0 rest, 1 up, 0 rest), rest for2 minutes and do another 2-4 sets.

Table 2, Week2:
Week 2 Sets Reps Tempo Rest Interval
Garhammer Raises 3-5 15-20 10X0 150 seconds

A very difficult one!
3-5×15-20 reps with a 10X0 tempo (X means explosive, in this case explode up), 2.5 minutes rest.
So you do 3-5 sets Garhammer Raises, 15-20 reps for each set, you explode up and go down one second down, rest for 2.5 minutes and do another 2-4 sets.

Week 3:
Week 3 Sets Reps Tempo Rest Interval
Athletric Abs Tri-Set 2-4 15-20/20-25/10-15 10X0 180 seconds

Tri-sets are three exercises done one after the other without rest between the 3. When the tri-set is finished you take a good breather for 180 seconds and then repeat.

The Athletic Abs Tri Set consists of Garhammer Raises, Athletic Crunches and Leg-Raises.
Notation: 2-4×15-20/20-25/10-15 reps at a 10X0 tempo, rest 3 minutes.

Read like this: 2-4 x Garhammer Raises for 15-20 reps, immediately into the Athletic Crunches, 20-25 reps, followed right away by another 10-15 reps of Leg Raises!;-)

It’s Fun!;-) Then you got 3 minutes before doing 1-3 sets more.

Week 4:
Week 4 Sets Reps Tempo Rest Interval
Abs Levers (Flags) 5-7 6 40X0 180 seconds

Here I give you the toughest six pack exercise out there by far!;-)
Those abs will be sore for DAYS!

We use a very slow, 4 second eccentric tempo (going down) and X – so explosive-when going up.

In the beginning you can cheat by bending at the hip on up, then straighten out and go down as normal. With this technique you should be able to do the proper flags right quick.

Prescribed are 5-7 sets of 6 reps, with 3 minutes rest.

In summary: one exercise for each phase/week, 4 weeks altogether.

It’s no prob to use 4 weeks per EXERCISE, that extends the program from 4 to 16 weeks, or any time frame in between the two is OK.

Try this 4 week abs routine and a rock hard, chiseled six pack can be yours in no time flat!
Just make sure it’s not hidden by fat!

P.S.
You can check out my videos on all the described exercises here on my Blog:
http://www.tsmethod.com/blog/268/mark%E2%80%99s-4-week-abs-routine/

Have Fun, and when it hurts to sneeze remember that’s a good sign!;-)

See ya in a bit!

Mark

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

Hey there and Howdy-Do, it’s Mark and I’m here to tell you that you can actually EAT to lose weight !;-)

And that’s a fact.

A calorie deficit is still necessary of course if you want to lose weight, but that’s achievable in a painless manner with what I call Fillers: those high fiber, high volume foods.

The net result is a full belly –with super tasty foodies —and less calories than normally!

Here’s your example: 2 pounds of Broccoli have less than 300 calories!
Try to eat 2 pounds of broccoli in one sitting, I dare you !;-)

And as a matter of course Broccoli … as well as Cauliflower, Lentils, Beans, etc, and my awesome “Filler Recipes” taste totally great!

All that while being super healthy for ya!

So what does that mean? You’ll be full, satisfied, it’s yummy stuff, there’s 0 starving, you basically eat when you’re hungry, and there’s less total CALORIES in your days!

Whoop-de-doo!

OK, now I will share something very special with you: three of my absolute favorite Super Filler Foods, all my own original recipes:

1. Super-Filler Flap Jacks (you‘ll still be full the next day!)
• 4 organic, Free Range Eggs
• 250 gram Organic, Whole Grain Barley Flakes
• 50 gram Spelt Bran
• 5 gram Psyllium Husk Powder
• 5 gram Cinnamon
• 50 gram Dark Raisins
• 2.5 gram Salt
• 1 tsp Coconut Butter
• Dried Coconut Rasps
• 200 ml Water

Blend the barley, spelt bran, psyllium, cinnamon and salt with the dark raisins in a bowl. Add the water, soak for 20-30 minutes.

Melt the coconut butter in a pan, take off heat, let cool, add the eggs and the pre-soaked barley, spelt bran, psyllium, salt, cinnamon and raisins-mix.

Back on low heat, stir vigorously, keeping those eggs yellow, not to burn them. Keep stirring until dry and of firm, goo-ey consistency.

Take the dough out, shape into squares or balls, roll/dust in the coconut rasps. There you go!

This will fill you up like nobodiy’s business, you will still be full on the next day … no joke !;-)

2. Swiss Meal:
Home Baked Barley Bread with Cheese

• 200 gram Barley Flakes
• 50 gram Spelt Bran
• 10 gram Psyllium Husk Powder
• 5 gram Salt
• 2.5 gram Baking Soda
• 10 gram Dry Baker’s Yeast
• 250 ml Water

Mix all together, let rise for 30 minutes, bake in oven or in pot (low heat) for about an hour.

Have with high protein, low fat hard cheese or Brie.

Delicious C-Nut Appetite-Killer

• 1 fresh Coconut, rasped roughly.
• 500 gram Greek Yogurt
• 5-10 gram Organic Cinnamon.

Remove the Coconut Water, keep half for later, drink the rest.
Crack the shell, rasp the nut, stir C-Nut rasps and half of the C-Nut water plus Cinnamon into the Greek Yogurt. Done!

The cinnamon, the coconut-fiber and as the coconut oil/fat all curb appetite like crazy … and taste great, providing all the healthy nutrients you‘ll ever need; all at extremely low calorie-cost!

So, I‘ve said it before, I will say it again:
You CAN be totally healthy and brimming with energy, have a Stunning physique AND live the good life … all at the same time.
In other words: if you know how, you can have it all !;-)

And my 3 fat burning recipes here are a great place to start!

See ya in a bit!

Mark

http://www.tsmethod.com/blog/261/fat-burning-recipes/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

There‘s a lot of talk these days about speeding up the metabolism, or your metabolic rate.

Can you really do it? Yes.

Will you then be able to ignore what and how much you eat? No.

They‘re both closely connected and it will probably always be like this: weight loss and fat burning are influenced first and foremost by your nutritional habits, your diet in other words.

Having rambled, let‘s take a peeky-peek at how you actually CAN improve your metabolism … because there‘s quite a few myths surrounding this subject.

The „Fitness Industry CONSPIRACY“, mwaahaahahahaaaa … OK, OK, ‚I‘m fine, I‘m FINE I said!!!

But first: is it actually advisable to speed up your metabolism? Long term I should say no. But if your goal is to burn fat –or to build muscle — then yes … short-term.

Leyt‘s see what works and what doesn‘t.

• Grazing, aka having multiple small meals throughout the day: doesn‘t work.

Eating generally makes you fat, not lean. Eating does NOT increase the metabolism. And the higher the # of meals the higher the chances of accidental calorie-surplus.

• Steady state endurance training, aka cardio, aerobics, „Marathon Running“: doesn‘t work.

This can actually slow the metabolism down, STORE fat where possible and waste muscle tissue.

That‘s why marathon runners often are „skinny fat“, no muscle mass with quite high fat levels plus they‘re at quite high risk for many health conditions.

• A constant calorie-deficit: doesn‘t work.

Outside of starving, being hungry all day, the body additionally actually starts to save energy.That means a SLOWER metabolism. That‘s why „they“ say diets and fasting don‘t work. Well they don‘t … if you don‘t know what you‘re doing.

So how do you speed metabolism for faster weight loss?

• Weights Training. And high intensity interval training.

Here‘s another supplement that can help:

• Iodine. It‘s regulating the whole metabolism, and important for the immune system.

Disclaimer: You should get yourself checked by your doctor before taking anything to be sure you‘re all good . And none of this is supposed to be medical advice!

I personally do it like this, every day in the mornings I take 6 drops of Lugol‘s Iodine Solution with some water on an empty stomach, and I use Kelp Tablets also.

This works really well.

If you then do some weights and Interval Training 3x per week you will burn fat like nobody‘s business!

So that is how to speed the metabolism for drastically increased weight loss.

Have a great one,

I see you in a bit!
Mark

http://www.tsmethod.com/blog/95/how-to-speed-metabolism/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

These “Fat Burning Secrets” are real world strategies, tips and tricks you can use right now to get started and drop at least 2 lbs each week!

If you apply those 10, or even just some of them, all your friends will want to know your “secret”!
If you feel like it, you can refer them to this article !;-)

Here we go:

1. Eat lots of “Crucifers”

Cruciferous Vegetables are for example: Broccoli, Cauliflower, Brussels Sprouts etc.

They can taste great, fill you right up and are very healthy.
They’re best raw or lightly steamed, never boiled.

2. Enjoy tons of Legumes

Legumes are basically beans and lentils: they are a bit like the crucifers in that they stuff you up and are totally great for your health.

3. Watch the Glycemic Index of foods

You can find Glycemic Index tables on the net everywhere, the best is to have food below 50 and below on those charts.

4. Have some Protein with most meals
Cheese, Eggs, Greek Yogurt, Mozzarella…
Protein cuts appetite and helps detox the body.

5. Get used to counting Calories

Here’s the Formula: future bodyweight in pounds x 10 = your daily calories. So if you are at 200 pounds but want to get to 160, it’s 1600 cal a day for you!

6. Use effective Fat-Burning Exercises at the right times

In the mornings before breakfast, do 3-5 30 Second-Sprints with 120 seconds rest from sets to set.

Then try some 3-5 2 Minute-Runs, with short, 30 second rest-intervals.

7. Have your foodies at the right times, too!
You shouldn’t eat 4 hours before bed. Then postpone your breakfast for 3 hours, and do your training then.

8. And have them at the right frequency

That means eat not more often than every 3-4 hours or so.
In the above example of 1600 calories, that would make 3-4 meals of around 400 calories roughly every 2-4 hours.

9. Try some Fat-Burning Supplements

But we’re talking the ones that actually work and are good for you, like Omega 3, Fenugreek, Gymmnema Sylvestre and Turmeric for example. All good for you stuff, and they sure do support your fat burning efforts!

10. Have Organic Coffee and Green Tea!
Yes, they’re healthy (if they’re organic) and cut appetite to boot. Plus they give you a nice energy kick when needed.

There you have it, 10 fat burning secrets to get started on dropping those pounds today

I see ya in a bit!

Mark

If you want more tips and tricks on how to melt away body fat and achieve the lean, sexy physique of a movie star, for all my articles and videos, you can check out my blog right here:
http://www.tsmethod.com/blog/170/10-top-fat-burning-secrets/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark

What should be your daily sugar intake?
Good question!

Hey there and howdy-do, it’s Mark and today I will look at a sweet subject: sugar.

Interesting enough, seeing that everybody has a sweet tooth … everybody.
Who doesn’t love some sort of candy, chocolate, ice cream, cookies and cake? After all we were brought up on the stuff!

„What should be your daily sugar intake?” is a very common question, and there can only be one correct answer: zilch. Zip. Doo-Dah.

So that’s what it SHOULD be.

But how much do folks ACTUALLY have?

The daily average sugar consumption in America is about 160 pounds per year or 50 teaspoons a day!

So what’s the problem with this tasty really really „good” stuff? Why is sugar „evil”?

Because it’s a poison, that’s why. It’s the main reason for the Obesity Epidemic and a shortened life expectancy in the west.

But we can avoid this, simply by cutting out all processed sugars.

Kick the sugar habit.

But do not despair.
This is easier than you might think. And I’m talking even cane sugar or agave syrup here for example, they’re not all that much better than the average kind.

They’re maybe not as bad as white table sugar or high fructose corn syrup, nevertheless they’re still processed concentrates, and that’s really what creates the problems.

Really the only healthy way of eating sugar is by having fruit. So not fructose sugar , but simply natural fruit, especially low carb fruits like berries.
They’re healthy and tasty both.

If you’re trying to lose weight, you might want to restrict fruit to something like 2 pieces a day.

Then there are some natural sweeteners, for example stevia and xylitol* seem to be quite ok.
*Careful, Xylitol supposedly is a poison for dogs!

You can use things like coconut rasps and raisins quite freely to sweeten porridge and cakes for example.
And after a while you’ll find that foods will once more start to actually taste sweeter than you remember, that’s when you’re taste buds are back to normal and can actually appreciate the natural, delicious flavor of unprocessed, natural dishes. There’s not many things as delicious and nutritious as Bluberries with whipped cream!

So go ahead, kick your sugar habit once and for all.

You’ll lose weight as a result, be way healthier and with tons of energy to boot!

And here’s more good news: when done right, this is not really all that difficult.

Good Luck,

See ya in a bit!

Mark

If you want more tips and tricks on how to melt away body fat and achieve the lean, sexy physique of a movie star, for all my articles and videos, you can check out my blog right here:
http://www.tsmethod.com/blog/345/kick-the-sugar-habit-or-recommended-sugar-intake-zip/

P.S.
Get my Free Fat Burning Video Program:
http://tsmethod.com/
Yours,
Mark