Training for only $4.95, are you crazy...

Yes as you all know I am a crazy but hey it's only for you. But it is true training for only $4.95 but first heres a taste of a sample workout because you want to know what your getting right? You would not buy a car without test driving it right?




Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS

When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "no-equipment fat burning".

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we'll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit...

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn't need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercises...

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.



Ok so how do you get insanely effective workouts like that? Well I talked Craig into offering his amazing Turbulence Training program to you for $4.95!! So you can try it out for 21 days and he agreed because he and I both know that after you see the amazing amount of fat you drop off you will want to continue with the TT program.

But hurry as he is only offering this special to you till Friday at midnight!
Just Click Here to get Turbulence Training for $4.95!! Remember you only have a couple days before this offer is over!

F&ck Me 400!

I am calling this workout the F@ck me 400 because thats what I said after I finished it

Ok so here is todays workout.

Workout as follows for time
10 Bodyweight Squats
10 pushups
and repeat for 20 reps and see how fast you can do it in

For a total of 200 squats and 200 pushups!

I did 11 minutes not the greatest but not bad for my legs being out of shape right now. I encourage everyone to try and beat my time I expect everyone to some day beat me so try and post your comments and time. This work out took me all of 10 seconds to figure out shows you how hard of a workout you can get and all I needed what myself and a clock! Now smash it!!

Dedicated to your success
Matt Holmes

P.S, Stay tuned for a special contest I have coming up which includes a free month of training!

Body Synergy Home Page

There is a Killer in your backyard!...

Ok well hopefully not! But you should know what I am talking about when I talk about Killer At Large from reading my blogs, and if you are not then that person in your backyard might be me! Not to kill you but to show you where you can read them, come on do you think I would do that? If you do not know about The Killer At Large movie then you are missing out and if you have seen the trailer and heard me talk about it then you know what everyone else is missing out on as well. So I posted the other day about the movie and posted the trailer for it as well and also mentioned that I would have an upcoming blog that would have an interview with Bryan Young Producer of The Killer At Large. This was a great interview that exposed even more information on the epidemic that is going on in our nation right now. I advice everyone to take a little time out of your day and listen to what we talked about you will be shocked. Also if you have not seen the trailer scroll down and take a few minutes to watch that as well. And without further await here is the interview.


Killer At Large Interview

For more info on The Killer At Large visit their webpage HERE
You can also contact me for more info an information on my contact page just Click Here


Dedicated to your success
Matt Holmes

Be More Than...

I really wanted to share this with everyone today after reading it.

"Risk more than others think is safe.
Care more than others think is wise.
Dream more than others think is practical.
Expect more than others think is possible."
Claude T. Bissell

Do more than just the average, to break away from ordinary and get the body and health you want you must do something differnt and step outside your comfort zone. Contact me now about one week free of training offer ends Aug. 8th. So hurry up before all the spots are taken!

CONTACT ME

Dedicated to your success,
Matt Holmes

Killer At Large!

Ok so most of you know by now if you have trained with me or not that I feel very strongly about the obesity epidemic in our nation right now and how horrible it is. When they are thinking of changing the name of Delayed onset type 2 diabetes because kids at ages 10 and 11 are getting it there must be a problem. Here are just a few little known facts about this epidemic, this Killer at large. Also you thought Super Size Me was a huge confrontational movie just wait till you see the trailer for the up and coming independent film called Killer at large.

1- 46% of USDA approved "fruits and vegetables" kids eat at school are french fries and ketchup.

2- If every American were to lose just one pound, we'd save 39 million gallons of gasoline per year

3- In 2006 the U.S. State Department reported that terrorism killed 28 American citizens. That same year the C.D.C. estimated that obesity killed 112,000 American citizens.

If you are like me this just literally shocked me and I hope it shocks you as well, because I know it is an issued but this is literally insane. So I can not stress enough please watch this video because this is only the tip of the iceberg.



Do not let this happen to you please!

Dedicated to your success
Matt Holmes
Body Synergy


P.S. Stay tuned as I will have an audio interview coming up with the director and producers of Killer At Large.

P.S.S. Also do not forget I am offering a week free of training plus my always 30 day money back guarantee. Just Contact Me Here for more info.

10 Hardcore Kettlebell Workouts

10 Hardcore Kettlebell Workouts
by Zach Even - Esh

Workout # 1:

1A) double clean & press 3 x 6

1B) double squat 3 x 6

1C) double bent over row 3 x 6

1D) farmer walk 3 x 100'

Workout # 2:

1A) 1 arm snatch 3 x 10

1B) hand to hand swings 3 x 20

1C) 1 arm rack walk 3 x 100' each hand

Workout # 3

1A) double high pulls 3 x 10

1B) double cleans 3 x 10

1C) double push press 3 x 10

Workout # 4

1) renegade row + push up 5 x 5

2) double squat + press combo 5 x 5

3) 2 hand swings x 100 total

Workout # 5

1A) 1 arm clean & press 4 x 6

1B) 1 arm row 4 x 6

2) 2 hand high pull, catch & squat 3 x 10

Workout # 6

1) Turkish get up 3 x 3

2) Double swings 3 x 6

3) Double overhead walks 3 x 150'

Workout # 7

1A) double overhead walk 2 x 100'

1B) double rack walk 2 x 100'

1C) double farmer walk 2 x 100'

2) double rack walking lunges 1 x 100'

Workout # 8

1A) double burpee + push up + snatches 5 x 5

1B) hand to hand swings 1 x 100

Workout # 9 (field workout)

1) 2 hand high pull, catch and push throw x 5 minutes

2) farmer walks 5 x 1 minute

3) 1 arm snatch throw x 5 minutes, alternate hands each rep (throw behind you)

Workout # 10

1A) 1 arm snatch + windmill combo 3 x 3

1B) 1 arm push press + overhead squat 3 x 3

2A) double clean + squat + press 3 x 5

2B) renegade row + push up 3 x 5

3) get up sit up 2 x 5

If you want more hardcore Kettlebell training info, check out this bad ass Kettlebell training kit:

==> Kettlebells for Combat

As my mentor Zach says "Kill it!"

-Matt Holmes

A Guide to the B Complex Vitamins

There is a lot of discussion about the B complex vitamin and how it is essential for the body to perform a multitude of functions. However, the B complex vitamin is not simply one very complicated vitamin, as the name might suggest. There are actually eight B vitamins that are in the B complex vitamin as well as a few other related substances. The eight vitamins that make up the B complex vitamin are thiamine or vitamin B1, riboflavin or vitamin B2, niacin or vitamin B3, pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic acid and biotin.† The other related substances that are also in the B complex vitamin include choline, inositol and para-aminobenzoic acid.
Every part of the B complex vitamin performs its own individual function within the body but it is when they work together as the B complex vitamin that they provide essential maintenance for the body to remain healthy. The B vitamin complex comprises B vitamins which are water soluble and it is essential that enough of these vitamins are consumed on a daily basis. The body cannot store water soluble vitamins such as the B complex vitamin and this leads to a regular intake being required.
The B complex vitamins are extremely beneficial for a number of conditions and may be needed in additional quantities at certain times in a personís life. Of course, there is a recommended daily allowance for the B complex vitamins that varies according to the sex and age of a person. However, doctors and other health professionals have discovered the benefits of increasing the intake of the B complex vitamin to help overcome certain illnesses.
Many people suffer from anxiety and stress at one time or another and research has found that the B complex vitamin can be beneficial in helping alleviate the symptoms of anxiety and stress. If a person has been unwell the B complex vitamin can be extremely valuable in aiding the recovery process. Fatigue can be a symptom of a multitude of illnesses as well as simply overdoing things but the B complex vitamin can help alleviate general tiredness and lethargy.
Interestingly, some skin conditions, such as dermatitis, can also benefit from addition B complex vitamin intake. In fact, a number of creams and other skin preparations contain added vitamin B complex that can be absorbed by the skin to alleviate the condition. The condition of a personís hair will also be greatly improved with sufficient B complex vitamin intake.

Dedicated to your success
Matt Holmes

P.S. Right now I am offering one week free of training for all new clients but offer ends August 8th!

Fail to plan and plan to fail...

Thats right I said it and what are you going to do about it?! Well I hope you will take my advice and start to plan. If you look at people that are successful in business, fitness or just life in general they have a dream that dream turns to a goal and they make a plan to reach that goal. I can not stress this enough because it makes such a difference between almost making it to where you want to be and completely blowing it out of the water whatever your goals may be. I do not care if you are a beginner or a veteran in the fitness field most of us fail to plan on where we want to be. I admit I catch myself doing it time to time and have to stop and write it out. That is the major key here as well is writing it out, not just thinking about it. But write it down!! I want you to write down what you want in life if its fitness goals, relationships you want, business, a house everything. Stop right now and write it down!!.......I mean it right now, I don't care what your doing make the step to get to your goals compared to everyone else who falls short!!

Ok now that you have done that it is step one of the process. I am going to use fitness goals for the example now. Ok so you wrote down I want to lose X amount of weight(or whatever it may be) and thats great. Now I want you to work backwards from that start thinking about the changes and things you need to do in your life now to get there. If its eating better, great write what you need to start to change if its eating more nutrient dense foods and what kind foods that is. If it's eating smaller more frequents meals write down how many you need to be eating in a day. Write down what you enjoy to do as activities if its working out by lifting weights, running, hiking, biking great write them all out and how many times a week you want to do it and where you want to be fitness level wise with those activities. If you look now you can see your "success map" is starting to form and your basically putting together your full proof plan to get there. I want you to do this with all of your goals no matter how lame it might sound it's what separates the achievers from the plain dreamers.

Ok so the next step which is just as important as the first.....PUT YOUR PLAN TO WORK! Now that you have written it all out and do not worry if there are some gaps in what you write as we do not always have the answers up front they will come to you as you start but thats the key you have to start. I am going to be a little tough on you and say if you can not do this and start to do what you write down you will fail and I hate to say it because I hate to see it but that is why I am here writing this to you now is I want you to succeed and achieve everything you want in life no matter how big or small it may be or stupid it may sounds. You can do anything you want and get anything out of life you want but you have to start with what exactly you want and start with your game plan on how to get there. Now stop reading go out and start today, hell start now!!!

"Goals without a plan are just dreams and dreams without goals, remain dreams"

To your success

Matt Holmes

So you think you can not do anything you want?

I just received an e-mail from a friend and mentor of mine about commitment and it carries on to prove how you can do anything you want to achieve especially if you choose the right resources to help you get there. The story is about a Son and his Father with a heart condition. The son wanted to start to do marathons with his Father so being the great Dad he of course said "yes" after completeing a few the Son asked his Father to do an Ironman with him. I encourage everyone to watch this video of them but warning it will change you if you keep it in the back of your mind when you think you can not do something.


To your success
Matt Holmes

Effective fat loss in the gym

This is going to be a 2 part post for you about High Intensity Interval Training VS. the typical steady state cardio.
But being the nice guy I am I will give you the good news first to get you burning fat more effectively. Some of you who have known me for awhile and have trained with me know what I am talking about, or you should! Ok so what is high intensity interval training for those of you who have not heard about it before? The great thing about HIIT is that in studies it has been proven to be more effective for burning off that stubborn fat you just can not get rid of for up to 24-36 hours after you work out. That is right! So if you were to perform a HIIT session right now that means tomorrow at 9am or even after you will still be burning off fat from today's work out. It also has been shown to increase the flow of oxygen consumption into the blood stream, and the best thing about it you can do all this in just 15 minutes!! So no more boring 30, 45, or even 60 minute cardio sessions. Come on who wants to spend all that time in the gym doing cardio? I know I do not so I choose the shorter and MORE effective strategy. Ok so now your asking yourself how do I do this amazing fat burning work out? Well keep your pants on I am about to tell you.

HIIT comprised of your warm up and then short bursts if very high intensity work with short recovery periods repeated anywhere from 5-10 minutes followed by a cool down. Yeah its that simple! So here is an example hop onto a bike or for those of you who want to do this outside find a grass field or a track, something that is more forgiving than the cement or asphalt on your legs. Do about a 5 minute warm up at about 50% of your full out effort. After you warm up your intervals will be made up of 30 second of 100% all out max effort(run or peddle as fast as you possibly can) then 60 seconds of active rest. So walk walk around if your outside or on the bike just peddle at a moderate pace about your 50% again. Then back up again for 30 seconds and so on. After 5-10 minutes I want you to do a 5 minute cool down. Remember the key is to push as hard as you can for those 30 seconds, if you can only do 5 minutes at first great, if you can do more go for 10. If at the end of the work out you feel alright and could have done more than 10 minutes, you are not pushing yourself hard enough. Here is a video so you can see the intensity I want out of you.

That is the intensity you should put into your work out if your inside the gym or outside the gym. Also a quick note for you treadmill bunnies this is not a great tool to use with the treadmill to make it most effective because you can not speed up or slow down the treadmill fast enough. Watch out for Part 2 of the Effective fat loss post and I will tell you why steady state cardio is not as effective as HIIT for fat loss or as good for your body and cardiovascular health as you might think. Untill then get your ass up and start HIITing ;).

P.S. Hope everyone had a great 4th of July weekend.