Wednesday, October 26, 2005

The Best Exercises To Do

The Best Exercises To Do

Today, we'll pick up in my "best of best" series with the best exercises to do in your workout.
Still to come in future emails will be the best supplements to use, the best days to train, the best equipment to use, the best cardio exercises, and more.

Now, results in the gym come from how well you spend your time in there, not the amount of time you spend. Any more than 2 to 3 hours of weight/resistance training a week may be counterproductive.

The best results I've witnessed while in the personal training field come from 3 sessions a week with weights, less than an hour each session.

Most people like the Monday, Wednesday, Friday approach to weight training. This leaves Tuesday and Thursday for cardio, which should be done separately from weight training.
Keep your routine simple, follow the suggested exercises (most are simple, well-known basic exercises) and I guarantee you'll see more results.


Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells
Weighted Dips


Dumbbell one arm row
Cable lat pulldowns to front
Seated back row on machine
Bent over back rows w/ bar
Lower back extension
Chin-ups (Pull-ups)
Shrugs for Traps (Dumbbells or barbell)


Seated military press with bar
Seated dumbbell shoulder presses
Dumbbell side lateral raises
Bent-over dumbbell raises
Front dumbbell raises
Upright rows (also works traps)


Leg press
Hack Squats
Leg curls
Leg extension
Stiff-leg deadlifts
Lunges with bar or dumbbells


Standing Alternate dumbbell curls
Standing Straight bar curls
Standing Cable curls
Hammer curls (forearms and biceps)
Ez curl bar curls


Lying Triceps extension (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns
Dumbbell kickbacks
Weighted dips


Lying crunches
Leg raises
Cable crunches
Stability ball crunches
Crunches on incline bench

That is my list of "best of the best" exercises to perform.

If you'd like a step-by-step program to follow, that incorporates all of these and more, check out my "Simple Steps To Get Huge And Shredded" program...

It will show you exactly what you need to do with your weight training, cardio, and nutrition in order to get the best results in the least amount of time.

For more info...

Tomorrow, we'll go over the best supplements to help you gain muscle and shed fat.

--Shawn Lebrun

Tuesday, October 25, 2005

The Best Foods To Eat

The Best Foods To Eat

If you're serious about getting in the best shape of your life, you'll want to read the series of emails I'll be sending out over the next few weeks.

In each, I'll be revealing my "best of the best" tips and techniques to help you gain muscle and lose fat in less time.

I'll be covering the best foods to eat to build muscle and shed fat, the best exercises to do, the best supplements to take, the best workouts to do, and more.

Simply put... I'll be giving you the best way to get results. Over the course of these emails, you'll learn, step by step, exactly what you need to do, with your weight training and nutrition, in order to get the body you want... a lot faster.

In this email, I'll talk about the best foods to eat to gain muscle and melt off stubborn fat.
Primarily, you want to make these foods the basis of your diet from now on:Fruits, vegetables, nuts, eggs, fish, meat, dairy.

Here are some of the foods you want to include in your daily diet:

protein sources

fish (tuna, salmon, haddock, halibut, cod, perch, orange roughy), turkey, chicken, lean red meats (top round, flank steak, lean ground beef), dairy products (low-fat/non-fat cottage cheese, skim milk, low-fat/non-fat yogurt), eggs, soybeans, nuts, legumes, lean ham, lean pork, liver, shellfish, scallops, lamb, tofu, protein supplements (whey, egg, milk, soy protein supplements)

carbohydrate sources

brown rice, whole grain breads & cereals, oatmeal, potatoes, yams, vegetables (carrots, broccoli, green beans, corn,), legumes (chick peas, lima, kidney, and soybeans), cream-of-wheat

fat sources

olive oil, peanuts, coconut oil, peanut butter, almonds, safflower oil, sunflower oil, walnuts, flax seed oil, borage oil, avocadoes, fish oils (salmon), CLA (conjugated linoleic acid)

So what's missing?

A lot of refined, processed foods!

Foods that are primarily sugar or refined grains cause your blood sugar to fluctuate too much during the day, wreaking havoc on your insulin levels.

This in itself will cripple fat release, which we will see more in depth shortly.

So have healthy foods on hand ALL THE TIME! You MUST set up your immediate environment to help you, not hinder you. Because when you get really hungry, you’re going to throw all reasoning out the window.

So setting up your environment is going to mean heading to the grocery store to get good, healthy foods that are on this list.

Recommended Reading/Resources For Nutrition Information:

1. Muscle Building Nutrition by Will Brink

In Muscle Building Nutrition, you'll learn all you need to know about eating to build lean muscle fast. It's extremely easy to understand and takes you step by step through what would otherwise be the daunting task of putting together your own personal "lean muscle building diet" - you'll be shown how to do it in the exact same way that professional athletes do.

The second half of Muscle Building Nutrition offers a comprehensive guide to bodybuilding supplements. Simply put you'll learn which work (suprisingly few of them I may add) and which are nothing more than pure hype.

2. Nutrition Generator by Ryan Lee

A powerful nutrition program that creates healthy, nutritionally balanced meals with 26 essential nutrients using YOUR favorite foods!

With the simple click of a button, you can chose your goals and then your meal plan requirements are created automatically based on YOUR NEEDS. It's so simple and effective!

You can find all of my "best of the best" emails on my blog...

So if you miss one in the series, you can read it later.

Tomorrow, we'll go over the best supplements to help you gain muscle and shed fat.

--Shawn Lebrun

Monday, October 17, 2005

Why Do You Fail?

I often wonder why some people succeed in their attempts to get the body they want... while many others fail.

What makes the difference?

After all, we're all human. We're all cut from the same cloth? Do some people have more of an advantage than others?

Well, I've been doing this fitness thing for quite a while now and I can assure you this, I know why some succeed while others fail. And if you want to learn the secret to everlasting fitness success, just keep reading.

Now, I must admit, I'm a big fan of the UFC, also known as the Ultimate Fighting Championship.

For those of you who don't know what the UFC is, it's professional mixed martial arts where men go into a ring to basically see who the better fighter is. It's incredibly exciting and very strategic.

And as I was watching an interview with one of the best, up-and-coming fighters, named Rich Franklin, something Rich said really stuck with me. And it's the number one reason why people either succeed or fail... in everything they do.

Rich said that in order to be the best fighter in the UFC, he refuses to quit. Refuses to give up.

I'm sure this never-say-die attitude runs through all that Rich does. Fighting. Training. Weight lifting. Sparring.

By the way, the UFC fighters are some of the most well-rounded, well conditioned athletes I've ever come across. So when Rich says that his "never quit" attitude is what made him champion, I believe it.

I want you to stop for a moment and really ask yourself if you have this attitude. To never quit, no matter what the circumstances.

If you don't lose the weight you want, do you keep doing cardio and eating clean, each and every day, until you do.

Or if you haven't hit the bench press weight you want yet... do you throw in the towel or do you keep training, striving to reach it.

If you have a "never-quit" attitude, you're a winner. You will succeed in everything you set out to do.

If you quit at the first sign of trouble, I really feel sorry for you. Life is going to be filled with more downs than ups.

But the good news is, anyone can establish a "never quit" attitude. And you really have to believe it, not just pay lip service.

You have to believe, that even on the toughest days, when everything just seems to go bad, that if you keep moving forward, you will succeed. That if you refuse to quit, you will get what you want.

Maybe not today, but soon.

If you don't have what it is you want, you need to adopt this mindset. It will do more for you than anything else imagineable.

One person I know of that can attest to this power of "never quitting" is Jon Perez, a firefighter from Ohio.

Jon adopted this attitude and managed to change his body and his life. He even created an incredibly powerful program documenting his change...

Jon tried everything in his attempt to pack on some muscle. He was sick and tired of being skinny and he decided to change it. He refused to quit.

And because of it, Jon was able to transform his body and his life into something he was proud of.

And believe me, if Jon can do it, so you can you.

For more info on Jon, check out...