From Nick Nilsson
Author and Publisher of BetterU News
http://www.fitness-ebooks.com

Couldn't resist that...

If you've seen the movie "There's Something About Mary," there's
a scene where Ben Stiller's character has just picked up a
hitchiker (who happens to be a serial killer, but we won't get
into that here) and the guy is talking about his big
million-dollar idea being "7 Minute Abs", the thing being that
it'll be better than the product "8 Minute Abs" because it's only
7 minutes.

So Ben's character says... "what if somebody makes a program
called 6 Minute Abs?"...

Anyway, long story short, every time I hear the name of Jon
Benson's "7 Minute Muscle" program, I remember that scene and
think man, I should put out a "6 Minute Muscle" program :)

And, by reading the above parapraphs, there's 45 seconds of your
life you'll never get back...

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What I'm REALLY writing you about today actually IS actually
Jon's program...7 Minute Muscle. He's currently running a
"closeout" sale on the electronic version of the program because
the rights have been bought by a publishing house (it is a VERY
good program).

It's on for just $47 instead of the usual $77 and you'll get his
"in home" version of the program called 7 Minute Body. You can
grab those here:


==> http://www.fitstep.com/goto/7-minute-muscle.htm


I'm going to turn it over to Jon below to explain more about what
the program is all about. I've used a lot of these concepts
before and I know they work. The density training is something
I've used a lot both with EDT and with my own Time/Volume
Training. Very effective stuff.

Nick

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7 Minute Muscle...The Secret is Density Training

Density is basically getting the most amount of work done in the
least amount of time. More work in less time = more energy.

More energy spent = greater fatloss.

Fatloss (and muscle-shaping) is not an issue of length of time as
much as it is an issue of work divided by time.

The body was made to perform in bursts, not in long bouts. This
is why our immediate fuel sources (which come mostly from
carbohydrates) are WAY too efficient... so much so that we store
incredible amounts of fat from consuming too many of the
"fast-fuel" foods.

The best way to combat this fat-storing problem is to use your
body the way it was designed to be used: In bursts of fat-burning
power that are intense, short, and highly focused.

That's the basics behind density training.

More here:

==> http://www.fitstep.com/goto/7-minute-muscle.htm

Want a practical example? Great... let's look at a 7 Minute
Muscle chest workout followed by a 7 Minute Muscle "GXP" Cardio
workout.

Your total workout time: A whopping 16 minutes.

That's "TOTAL" workout and cardio time, minus a short warm-up.

After your warm-up, you would start with the first of two
"Phases":

The first 5 minutes is called The Power Phase.

This is followed by The Mass Phase (Mass is for adding lean
muscle) which last only 2 minutes.

During the Power Phase, your weight you select for any movement
(from a bench press to a push-up) stays the same. This makes it
very easy to shorten your rest intervals between sets.

Your repetitions will be a maximum of 5 for your Power Phase
using a weight that's about 60% of your normal 5-rep max. You
will rest as little as possible between sets.

The first few sets will feel light, but as time progresses this
"light" weight will become more and more challenging. In fact you
will drop your repetitions down quite low in order to complete
the 5-minute Phase... and that's GOOD.

That's what we want: As many repetitions as you can get during 5
minutes, but never exceeding FIVE repetitions, during your Power
Phase.

Your rest intervals are up to YOU... you can rest a short or as
long as you need.

This is a very creative and personal workout!

Your goal is simple: Get more TOTAL reps (called "Aggregate
Repetitions", or "AR") than your previous workout.

This is what makes 7 Minute Muscle so unique: The progression is
built-in.

Most people fail to progress in the gym because they simply do
not track their workouts carefully enough.

With 7 Minute Muscle you don't have to track an entire workout:
Only ONE number. The total number of repetitions, or your "AR".

Simple!

Your Power Phase for a chest workout may look like this:

EXERCISE:
Incline Machine Press (upper chest)

5 reps (rest 20 seconds)
5 reps (rest 15 seconds)
4 reps (rest 20 seconds)
3 reps (rest 30 seconds)
3 reps (rest 30 seconds)
1 rep (rest 20 seconds)
1 rep (end)

]Total AR: 22 reps
Total Time: 5 minutes

Your goal next time is to get 23 repetitions using the same
weight. Once you can get 5 repetitions every set it's time to
increase the weight for this movement.

You would then move to your Mass Phase (2 minutes) which would be
a different chest exercise for TEN repetitions.

Same goal, same principles apply... beat your previous AR.

The end result is a 7-minute workout that shapes your chest AND
burns a lot of fat due to the principles of time/energy
expenditure and the fact that muscle burns calories.

More details here:

==> http://www.fitstep.com/goto/7-minute-muscle.htm

You end your 7 minute workout with "GXP" Cardio. This is 9
minutes long... that's it! But your body is primed to melt off a
lot of fat after your 7 minutes of intense weight training... and
you will drop the fat if you do this workout right.

You start with 3 minutes on the exercise device of your choice (I
prefer the treadmill.)

You work your way up to 85-90% of your maximum heart rate, or a
perceived exertion rate on a scale of 1-10 of 7 to 8. No more is
needed to get the desired results.

You stay at this level for just 3 minutes.

Then you cool down for 3 minutes.

That's IT.

That's your entire cardio workout and weight-training workout...
all in 16 minutes (about 20 with a warm-up.)

And you will progress faster, burn a lot more fat, and save SO
much time you may have to take up a new hobby!

==> http://www.fitstep.com/goto/7-minute-muscle.htm

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