12 Week Fitness Program Review

Interview With Fitness Guru Charles Prosper Creator of The 12-Week Fit Fast System

P.B. Can you give us some background about yourself?

C.P. Basically, I am your everyday guy, well-educated, working man, who at age 57 discovered something. I wasn't the guy that I was physically only 10 years ago. At 5'9' tall, I was weighing about 195 lbs. That's about 35 lbs. over my ideal weight. When I walked, my thighs were so chubby that they actually rubbed together. I was sometimes afraid to run too fast less I might cause a friction fire between my pants legs.

P.B. What got you started in fitness?

C.P. What got me started into fitness is what I like to call the "day of the van". This is what happened. My daughter, Luzemily who was about 7 years old at the time, said to me. "Daddy, I'll race you to the van." Optimistically, I said, okay, but not knowing that my mind and my body had too different agendas. She said, "Go!" And we took out racing to the parked van only about 20 feet in front of us. Before I got half way, I was huffing and puffing like the big bad wolf, totally out of breath. I said to myself, "Oh, no. Something's wrong with this picture. There is no way that I will let myself deteriorate for the sake of my daughter. For her, I must take care of myself to be around for her as long as possible and as healthy as possible. Thus, I immersed myself in a project to learn the best of anything and everything to do with health, physical fitness and longevity. I came across a book by famed bodybuilder Lee Labrada, "The Lean Body Promise" which totally opened my eyes and changed my life.

Read the rest at Interview with Fitness Guru Charles Prosper

I added 4 new articles to my site today

High Repetition Weight Training, 25 Reps, 50 Reps, 100 Reps Workout

Healthy Recipes for Fitness

Training Partners

Testosterone and Hair Loss

Monster Arms Workout

Do not exceed more than 6 sets on the biceps and triceps and keep the
reps within the range of 6 to 10, increasing the weight each workout
for maximum results. Strict form is essential, no jerking or swinging
movements, concentrate on the arm muscles.

Biceps Exercises

Exercise 1 - 21`s

This exercise will give an incredible bicep pump. Start with a lightly
loaded barbell arms fully extended downwards. Raise the barbell to waist
height slowly and hold for 1 second, then lower to the starting point.
Repeat this seven times, on the final rep hold the barbell at waist
height then raise the barbell to just below the chin hold for 1 second
then lower to waist height repeat this 7 times. On the final rep lower
the barbell all the way down to arms fully extended then raise the
barbell all the way to just under the chin and repeat for 7 reps.

Exercise 2 - Hammer Curls

Lay on a 30 degree inclined bench, use a pair of moderately weighted
dumbbells heavy enough so as you can just manage 10 reps with full
effort. Extend your arms fully down and rotate the dumbells so that
your knuckles are facing forward. Slowly raise and rotate the
dumbells, as you get to the mid position rotate the dumbells so
that your palms are facing upward. Raise the dumbells fully and
hold for a second then lower to the starting position and repeat
10 times for 3 sets.

Tricep Exercises

Exercise 1 - Close Grip Bench

Lay flat on a bench and use a narrow grip (12 inches apart) on a
moderately weighted barbell. Lift the barbell off the stands to full
arm extension slowly lower the barbell to your chest then press
the barbell to full arm extension tensing the triceps as you do so.
Repeat this for 8 to 10 reps and for 3 sets.

Exercise 2 - EZ Triceps Extensions

Lay on a flat bench and grasp a moderately weighted EZ bar. Use a
narrow grip and push the bar to full extension above your chest.
Keeping your elbows stationery lower the bar until it touches the
brow of your head. Then keeping your elbows as close together as
possible press the bar back to the starting position and repeat
8 to 10 times for 3 sets increasing the weight each time.

After your workout have one of these Great Tasting High Protein Shake Recipes



Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free

Phil Collen Workout

We resently had the great honor of getting to interview Phil Collen, the brilliant guitarist from the muliti-platinum Rock Band Def Leppard.

Phil has been sober for 23 years, a vegetarian for 27 and a vegan currently. Additionally, he has become quite a fitness buff over the last 15 or so years. He started out with a black belt in Kempo Karate which kicked off his love of Martial Arts...and now trains with Jean Carrillo, the Muay Thai kickboxing champion. Phil brings Jean on the road with him and is able to maintain his regimen during the Def Leppard tours.

Currently, his workouts consist of extreme cardio, boxing, Muay Thai kickboxing, weightlifting and biking. Before a tour he works out 3 times a day 7 days a week. Right now, he's just maintaining - so it's once a day.

No steroids or Chemical enhancements are involved - he eats a super clean vegan diet. Phil truly feels he has hit upon the fountain of youth and is in the best shape of his life and its just getting better every day. Thats even more incredible when you throw in the fact that the guy is 52 and has lived a temptation-filled Rockin' life on the road for the past 30+ yrs.

Read the interview at Phil Collen Workout

Get a Super Duper Workout with These Supersets

Some days, that coffee just doesn’t kick in.

Instead of getting that stirring vigor you’re usually jolted with
every afternoon, you instead find yourself bogged down with a
nagging case of the blahs.

You’re on your way to the gym and only three words enter your
mind: Same old thing. You’re travelling the same roads to go to
the same gym at the same old time to do the same old workout.

The rain pelting off your windshield isn’t helping any matters.

Quite simply, you feel like a dead fish.

Well, the best remedy for such a dreadful feeling may be at the
end of your destination. Once you get inside the gym, and conduct
your pre-workout warm-up, jump right in with some riveting super
sets that are sure to get the blood pumping and the veins
jumping. For example:

Chest: Try this one. Set two flat benches up just a few feet
apart from one another. Do a set of 12-15 dumbbell flyes on one
of the benches. When done, immediately place your feet up on one
bench, your hands on the other, and crank out a set of 30-40
push-ups, using your own body for resistance. Try this
superset three times for a super pump.

Biceps: Find a cable machine with lower hookups that are parallel
to one another. Attach D-handles to them. Then, grab a curl bar
and rip out a set of 12-15 reps at a moderate poundage, making
surethat you do slow, strict reps with forced negatives. When
you’re finished with this set, immediately jump over to the cable
apparatus and whip out a set of alternating cable curls. Do 16
reps on each arm and after this superset, you’ll feel your
dormant arms spring out of their coffins.

Triceps: Lie down on a flat bench with a curl bar and grind
through a set of 12-14 triceps extensions. After the final
negative of your final rep, jump over to the cable machine where
you should have already connected a bar to the top hookup. With
your palms facing up, crank out a set of reverse extensions,
14-16 reps for an intense jolt.

Also see:

military supplements shipping to APO and FPO

How To Transform Your Body In 12 Weeks


Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free