by Nick Nilsson

Today, we wrap up our discussion of the phases that make up Metabolic Surge.

Metabolic Surge Rundown: Strength & Recovery Phase

The Strength/Recovery Phase is not for fat loss but to allow the body some time to recuperate from the extreme training volume you've been placing on it. It is the overcompensation phase after ramping up to overtraining on the first 3 Phases, i.e. the car coming over the top of the hill and coming down.

The focus here is on building or re-building strength. You will dramatically reduce your training volume and frequency for a short period and target your training to strength training (lower reps and longer rest periods).

This sudden reduction in volume and frequency, while your body is still cranking and trying to recover from the high volume, will result in another jump in results. If you lost any strength during the first 36 days of training, you will get it all back here (and probably more!)

The Sum of All Parts:

As you can see, the training and nutrition of each Phase builds onto the next one, making the whole greater than the sum of all parts. This synergistic effect of the various nutrient and training regimes will allow you to effectively build muscle and strength even while training to lose fat!

From Phase to Phase, training volume will increase in order to push your body a little further and a little harder. Building up to this higher volume slowly will allow you take advantage of the body's reaction to temporary overtraining, keeping your results moving quickly. You will NEVER hit a plateau with this program.

Your body has no choice but to adapt – it's built into the training program and it's built into the eating program with the rotation between low-carb, low-fat and single-nutrient eating.

Why don't you pick up a copy of Metabolic Surge today? What other program have you seen that burns body fat by the bucket and builds muscle this fast? None, that's how many. Until now, of course!

• Bank of America Responds...Far Too Late Last month, Peter over at Bible Money Matters wrote about his horrendous experience with closing his Bank of America account. Well, he is not alone with his Bank of America troubles. I opened my account last March (15 months ago) and in July 2009, I wanted to take advantage of a......
• Some Early Week Links (Napa Edition) This past weekend I went to Napa with my wife and a friend. I have to admit that I had a few too many drinks, ate a little too much food, and got less exercise than I should have. I've got buckle down hard over the next couple of weeks.......
• CVS Shopping for the Week of 10.10.10 - Saved $180, Spent $9, Made $26 We were excited about our savings at CVS this week!  Even though we didn't get a large quantity of items, we were able to get great deals on some quality items that we need, including more grocery items than usual. So, as usual, here is a list of what......
• CVS Shopping for the Week of 10.10.10 - Saved $43, Spent $1, Made $5 We were excited about our savings at CVS this week!  Even though we didn't get a large quantity of items, we were able to get great deals on some quality items that we need (our gum stash was getting pretty low 8-O ), including more grocery items than usual. So,......
• Ten Things I Think I Think (and Personal Finance Links) Big Amazon Purchase - I think I made a good Amazon purchase, but it took awhile to pull the trigger. All weekend I sat and thought whether I was making the right decision with the nearly $400. I probably shouldn't have thought about it that long since it will......

by Nick Nilsson

Yesterday, we talked about Metabolic Surge Phase 1. Today, we'll naturally embark on laying out Phase 2. Here we go.

Metabolic Surge Rundown: Phase 2

Phase 2 uses 2 days of single-nutrient eating to shock your body.

The first day focuses entirely on protein. Since you've been eating low carb and teaching your body to preferentially burn fat for energy, by suddenly depriving it of a fat intake as well, it's forced to seek out the most convenient fat source: bodyfat.

The interval training done on this day will encourage your body to use plenty of bodyfat for energy. It's not going to be easy, working on only protein like this but it's VERY effective. We only do this for one day.

The second day is designed to create a desperate need for protein in your body by starving yourself of it for a day. When you go to Phase 3 and eat plenty of protein, your body will aggressively store protein in the form of muscle.

Since you will be staying away from protein, don't take any glutamine on this day. Glutamine is an amino acid, which is a component of protein. You will be getting plenty of it as you go into Phase 3.

We will not be doing any training on this day as we are looking to only deplete the body of free-circulating protein, not to excessively break down muscle tissue. Just that depletion will create the desperate need in your body for protein, similar to what your body experiences on a carb depletion from low-carb eating and reloading.

An all-fruit day is also very cleansing to the body, which is a perfect switch from a high-protein, high-meat product diet. Eat as much fruit as you want. Your body will just be busy absorbing the carbohydrates from the fruit. Be sure to drink plenty of water as well. This fruit day also tends to flush out much of the excess water from your body.

Tomorrow: Metabolic Surge: Phase 3

If you're convinced that this is the best muscle-building and body fat-burning program around (it is), then pick up a copy of Metabolic Surge today. It's on sale through June 11 Midnight CST. Nick is throwing in 4 bonus books, too, for free ($110 value).

• Antique Dishes Dealers -> Glass -> Plates Collecting antique dishes can be a fun and rewarding hobby, but it’s probably not going to be an easy one! Because of the wide variety of dishes available from so many sources, you’ll probably have to brush up on your knowledge of dishes and dinnerware.......
• Save Time, Money and Space in Over 80 Ways If you're looking for handy gadgets, tools and various items that can save you time, money or space (or all three!) this list of more than 80 top products is just what you need. Everyone's got saving money on their minds these days. Some of us are always looking to......
• Which Exercise Type Fits Your Body Best? There are literally hundreds of different ways that you can get exercise, but not all of them are suited for you. Each one of us has different likes, dislikes and capabilities. The problem facing most people who try to adopt an exercise plan is choosing one that does not......

by Nick Nilsson

Lots of questions have been asked about how Metabolic Surge works, so I put together this little synopsis. I've done it in parts, so come back tomorrow for the next part, where I explain Phase 2.

In short, it works like this:

The program consists of 3 primary phases that last a total of 12 days.
You then repeat this cycle 3 times for a grand total of 36 days. Then you have a 10 day recovery period where you'll take things easier and regain strength and give your body a bit of a break.

Here's the more detailed version:

Metabolic Surge Rundown Phase 1

Phase 1 is based on low-carb eating. Your body will be switching over to serious fat burning in the first day-and-a-half to two days. The training is Fat Loss Circuit Training and it will hasten the departure of carbs and water due to its demanding nature. It burns a lot of calories and will help get rid of carbs from your system FAST.

Being in a low-carb state is much more efficient for fat loss, though you don't want to stay in it too long (about 5 to 7 days is the most I recommend).

The third day is a complete rest day to help you recover from the first two days. You'll need the rest for the next two days (trust me).

On the fourth day, it's Lactic Acid Training. This type of training is designed to dramatically ramp up lactic acid production in your muscles and keep it there while training that specific bodypart. Why is this good? Well, the reduced pH in your body (more acidic) is an emergency situation and your body secretes growth hormone in response. This hormone is not released as much when insulin is present in the blood, therefore we do this training on the 4th and 5th day of the low-carb eating, to be sure you have NO insulin floating around.

This maximizes the hormonal effect of the training. Lactic Acid Training also is not very damaging to the muscles – you start with one high-rep set (30+ reps), rest 20 seconds, then go again and try and hit as many reps as you can. Keep going for the prescribed number of sets.

This is followed by High-Intensity Intervals. The intervals are done on this day so as not to coincide with the thigh training of the next day. Lactic Acid Training for the thighs and interval training don't work as well when done on the same day because most cardio training uses the legs to a large degree. The legs will be too fatigued to push really hard on interval training.

You will be following a very basic supplementation program of multivitamins and protein powder during this phase. You can also include glutamine after workouts. Take NO creatine during this phase so that you save it for the transition to Phase 3 where you'll get the most bang for your buck with it.

If you've read enough, just jump into the program – Metabolic Surge (pick up ALL FOUR of Nick's Best Exercises ebooks when you pick up Metabolic Surge 2.0 before June 11 Midnight CST. These normally sell for $110 on their own and you'll get them no charge.)

Stay tuned for Metabolic Surge Rundown: Phase 2 tomorrow.

• Generating Topic Ideas Consistently: 3 Step Process Do you struggle to come up with new and interesting topics to write about for your blog? If so, I have a process for coming up with new ideas consistently that you can adapt and use for yourself. If you do, you’ll never have to sweat it out again, promise.......
• Save Time, Money and Space in Over 80 Ways If you're looking for handy gadgets, tools and various items that can save you time, money or space (or all three!) this list of more than 80 top products is just what you need. Everyone's got saving money on their minds these days- whether your at the grocery store, or......
• Success Key: S.M.A.R.T. Goal Achievement Method – Part 5 Whether or not your Goal is attainable is a direct function of variables that depend on YOU.  Whether or not your Goal is realistic, on the other hand, does not necessarily depend on you, but rather, whether or not your Goal can be achieved in accordance with Universal Laws.  Whether......

There are certain things about fat loss that people have been taught to believe as fact which are, in reality, dead wrong. Even myself, until very recently, believed many of these to be facts that were set in stone.

Not anymore.

As a word of caution, some of these 7 things that I'm going to tell you about may go against everything you've been taught to believe about fat loss. However, sometimes going against convention is exactly what you need to do to get spectacular results!

Let's begin…

——————

MYTH #1: Successfully losing fat always means losing some muscle mass as well.

FACT: It is possible to actually GAIN muscle while losing fat, not just in beginners but even in advanced trainers. All it takes is the right program of training and nutrition.

——————

MYTH #2: Gaining muscle requires additional calories from food, therefore it's impossible to gain muscle under reduced-calorie conditions.

FACT: Under the right dietary and training conditions, your body can actually use your own bodyfat to provide energy for building muscle, practically doubling the speed of fat loss.

——————

MYTH #3: You must choose a consistently-strict diet of either low-carb or low-fat foods to lose fat rapidly.

FACT: Low-carb diets work. Low-fat diets work. But neither works forever. You can take the best features of both and combine them to actually FEED off each other with NO plateaus EVER.

——————

MYTH #4: To lose fat with weight training, you must use high-reps with light weights.

FACT: Training with high reps and isolation exercises for fat loss is a waste of time and energy. It will practically guarantee that you lose muscle.

——————

MYTH #5: You need to take fat-burning pills or supplements to maximize fat loss.

FACT: Your own natural metabolism is FAR more powerful for burning fat than any fat-loss pills or potions you could ever take IF you know how to stimulate it properly.

——————

MYTH #6: Gradually reducing your caloric intake over time is the best way to ensure steady fat loss.

FACT: Consistently reducing your caloric intake is a great way to lose muscle mass. However, precise manipulation of the nutrients in your diet (protein, fat and carbs) can have extraordinary anabolic (muscle-building) and lipolytic (fat-burning) hormonal effects on your body. It's all a matter of what you eat and when you eat it.

——————

MYTH #7: When you come off a fat-loss diet, there will always be some rebound weight gain.

FACT: When the metabolism is properly stimulated and the right combination of nutrients is eaten, rebound weight gain can not only be eliminated, it can be reversed. With the proper training and nutrition plan, you can actually CONTINUE to lose fat even when you go back to normal training and eating.

——————

Sound interesting? I thought so. When I read about a fat-loss program that shattered many of what I previously thought were "facts" and turned them into myths, it was a real eye-opener for me, too!

You see, over my many years of training, I had never once found a fat-loss program that allowed me to even keep, much less GAIN muscle while dieting. I ALWAYS ended up smaller, weaker and depressed from having lost so much of my hard-earned muscle (sound familiar to you?).

Sure, I lost some fat, but I had to go right back to higher-calorie eating in order to regain the muscle that I lost. This left me right back at square one – I had more more muscle again but I still had more fat as well.

That problem is a thing of the past!

The name of the new program that I've discovered is "Metabolic Surge – Rapid Fat Loss." It's named for its ability to push your metabolism far beyond where it's been before and take FULL advantage of the true power of your body's own natural processes.

Read more about this groundbreaking program from the words of the author of the program, Nick Nilsson:

—–

"For the last several years, I've experimented with various training and nutritional theories, techniques and practices all with one very desirable goal in mind: burning maximum fat while keeping maximum muscle.

"The results of my research were far beyond my expectations! I have created a training and nutritional program that not only harnesses and applies the awesome power of your natural metabolism and natural fat-burning and muscle-building hormones, it actually takes these processes and makes them FEED on each other to amplify their effects on your body!

"The bottom line is, I have created a program that will allow you to actually BUILD muscle while burning large amounts of fat. I've never, on any other program, experienced results anywhere close to what I got from just one, short 36-day cycle of this groundbreaking program.

"Let me put it this way…I started the program weighing 207 pounds. I finished the program 36 days later weighing 207 pounds. Why is this a good thing? Because I LOST 3 INCHES from my waist while doing it!

"Not only did I burn almost 10 pounds of fat in 36 days, I gained almost 10 pounds of muscle AND even increased my strength significantly. Ever done that on a fat-loss program before? Me neither. It's downright extraordinary for an advanced trainer to accomplish results like these.

"If you're primarily interested in weight loss, however, don't let my results throw you off. I'm certainly not saying you're not going to lose weight when you do this program. Far from it!

"You will lose a tremendous amount of fat while KEEPING your muscle mass. It won't be water or muscle that you lose but FAT, which is exactly what you want to lose when you're losing weight.

"The numbers on your scale could very well drop like a stone, depending on how much fat you've got to lose and how much muscle mass you carry. For myself, I ended up at the exact same weight and I was ecstatic! This is a system that is guaranteed to reshape your body extremely rapidly.

"This program is also very special in that, when finished, I did NOT experience any rebound weight gain at all as with many other programs, even after losing so much fat so rapidly. To be honest, I actually continued to lose even after I finished the program! My metabolism was just cranking so fast at that point, even when I went back to regular eating, my body still continued to burn fat.

"Please note, however, this program is not for the person who is looking to coast through and get results. The training is demanding. But if you're already training hard and not getting the results you want, this program is EXACTLY what you need. Every ounce of effort that you put in will be rewarded with results."

—–

This is truly one of the most effective training programs you can do if you're looking to burn lots of fat while keeping and even building muscle mass. You know from experience that I'm not one to mess around with ineffective information. I strongly urge you to have a closer look at what this program can do for you.

Click this link right now to learn how you can use the "Metabolic Surge" program to rapidly burn fat and build muscle at the very same time:

Take it from me…the worst thing that can happen to you in your training is absolutely nothing. Why not take a plan that is guaranteed to work and make the next 36 days the most productive of your life!

Metabolic Surge

• How to Fuel Your Body For Exercise When you are trying to lose weight, it is very common to go on a strict diet and add in exercise on top of that. There is a problem with this however and you can end up feeling too exhausted to keep going. This usually leads to quitting your......
• The Blackstone Group L.P (BX) goes negative by breaking below intraday moving average 2011/04/14 12:05 The intraday price for The Blackstone Group L.P has moved below its 200 period 30 minute moving average of 18.49. BX is around 18.39 bucks now. Going below the moving average deepens the negative trend. The price is already below support of $18.64.Other stocks to watch - these have a......
• Getting Past Your First Craving Today marks day 6 in my medically assisted weightloss journey. Sunday evening I had my first craving and I made it through... We were having dinner at my wife's parents house... It was a bit of an event... Needless to say I was expecting temptation... Here is how I prepared.........

Daily Specialization 2.0… How to Use Progressive Resistance For MONSTER Gains

By Nick Nilsson

Daily Specialization, where you train twice a day every day in a very
specific fashion, is one of my most controversial programs. This
update to it forces even FASTER results by constantly
increasing the resistance and literally FORCING results.

The idea for this new version of Daily Specialization Training came to me as I was re-reading the famous story of Milos of Crotona in ancient Greece, who lifted a calf (a baby cow…not the calf muscle!) every day until that calf grew into a bull. I'm sure you've heard this one!

This is an elegant example of the power of long-term, progressive resistance.

What IS Daily Specialization?

Daily Specialization is a very simple training technique…basically, you take one exercise and do ONE set of that exercise TWICE a day, EVERY day.

And then you KEEP doing it…

So, for example, if you chose push-ups for your Specialization exercise, first thing every single morning you would do one set of as many push-ups as you could. Then, every single evening, you would do another single set of as many push-ups as you could.

And you do this EVERY day. Because you're doing just one set of one exercise, your body is fully capable of recovering from this training and getting stronger from it.

Many people worry that they have to wait two days before they train a bodypart again. This is a total myth.

If you train an exercise with high volume (i.e. lots of sets) you SHOULD wait before training it again. But because this program only hits you with one set at a time, you can train a lot more frequently and see some incredible long-term strength gains.

The example I like to use is myself…the first time I used this Daily Specialization program, I used handstand push-ups. I went from being unable to do 1 full rep to being able to do 40 full reps in a matter of only a few months.

THAT is the power of Daily Specialization.

In the first version of the Daily Specialization routine, I recommended using a bodyweight exercise and adding more reps as you get stronger (which is the most practical way to do it with bodyweight exercises). This is an extremely effective technique and I and many others have used it with great results.

With THIS new version, you will use an exercise that allows you to increase the resistance by small amounts on a regular basis.

And, of course, I thought to myself, "lifting a growing calf every day is certainly not practical. But why not mimic the exact same principle with weights instead?"

You will still do an exercise to failure for one set twice a day, but rather than using the same resistance every time (as with bodyweight exercises), we will force even greater adaptation by increasing the resistance slowly but steadily.

Ideally, you'll want to have a way to increase the resistance easily, such as using a barbell or dumbells. If you don't have barbells or dumbells at home, you still have options for increasing resistance while using bodyweight exercises, such as:

1. You can change body positions in ways that make the exercise harder. For example, if you're using Bench Dips and you start with your knees bent 90 degrees and your feet flat on the floor, you will move your feet further away from the bench, then set them up on a chair/bench, then place them on something that is higher than what your hands are setting on.

2. The other way to easily add resistance to a bodyweight exercise is to get yourself a sturdy backpack and gradually load it with heavy objects such as books or water bottles filled with sand. The more heavy things you put in the pack, the more resistance you'll get.

For the first 4 days, start with a resistance that allows you to get around 10 to 15 reps for your one set. Your body will rapidly start adapting to this new stress. You may experience some initial soreness from working your muscles far more frequently than they're used to. Four days should be enough time to allow your body to effectively start adapting.

Now we're going to start letting Milos' calf grow, realizing the full power of progressive resistance. Increase the resistance by the smallest amount you can and keep the twice-daily schedule going.

Add 2 1/2 lb plates to your barbells/dumbells. Shift your body position a small amount if using a bodyweight exercise. Add one heavy book to your backpack, etc.

Use this resistance for at least 2 days to allow your body time to adapt to the slightly higher workload. After 2 days on this resistance level, note how many reps you're able to do with that weight. If your reps are 5 or less on this resistance, stay at that weight for one more day. This will be your rule of thumb for increasing resistance levels.

From this point on, your goal is to increase the resistance you are using very slightly every 2 days. Follow the 5 rep rule of thumb where if your reps are 5 or less, use that resistance for one more day. As well, continue to stay at that resistance for as long as your reps stay below 5 or less. Don't reduce the weight, just add days on until you can do more than 5 reps with it.

Over the course of weeks and months, you are going to force some serious adaptation in your target muscle group.

This small but continuous increase in resistance, which allows your body a chance to adapt and focus on it, can result in extremely large strength increases and add plenty of muscle mass to your target muscle group.

The best exercises to use with this type of training are the basics – the exercises that use the most muscle for your target bodypart. This could be barbell curls, weighted dips, bench presses, deadlifts, rows, shoulder presses, etc. Good bodyweight exercises include pull-ups, dips, bench dips, push-ups, etc.

I'm a big fan of having some basic training equipment at home, even if it's just a set of adjustable dumbells, and I highly recommend investing in those if you'd like to try this program. Sporting goods stores or garage sales are your best bets for free weights (don't order online as you will be hit with HUGE shipping charges). Weights at home are not absolutely necessary but they definitely help!

If and when you do try this program, be sure to keep track of your resistance levels and bodypart measurements so you can gauge exactly how effective the program is for you.

And definitely be sure to let me know how you make out with this program! There's nothing I enjoy more than hearing how well one of programs has worked for you. That is, after all, the main reason I'm in this business – to make sure you have the information you need to get the best results possible for the time and effort you put into your training.

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

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at BetterU!

• Now or never - affiliate marketing So, I've had to think long and hard. The thinking aloud on this blog sure has garnered accolades, but really the ideas are yet to be proven. This past NOV2, 2010, I turned 44. So I've been introspective as middle age is calcifying. I'm single and poor and would be......
• Song of the Day: "Meet Me Halfway" by the Black Eyed Peas The Black Eyed Peas have dominated radio this year in way that we've never really seen before.  They've spent virtually the entire year with a song at or near the top of the charts.  Their latest single, "Meet Me Halfway", is probably the weakest single from their latest CD, The......
• A Little Short on Cash? by Michael Edwards Take a look at the energy saving ideas and new green products in this and the next few articles, and see how many you can use to save your hard earned cash. Then use the savings to fund a short vacation or a trip to Disneyland. Install......
• Introduction to the Bodhrán and Bouzouki Instruments There are musical instruments that you hear a lot about, and then there are many that do not find their way into the limelight much at all. The Bodhrán and Bouzouki instruments are examples of unique musical instruments that are still being played but that do not get a lot......
• Introduction to the Bodhrán pt 2 A traditional Irish instrument, the Bodhrán is an open frame drum. The head of the drum is traditionally made out of goat skins, but other animal skins as well as some synthetic materials can be used. The head of the Bodhrán is tacked to one end of the frame and......