The Illustrated step-by-step free ebook guide to perfecting your exercise form for
injury-free maximum gains.

Successful bodybuilding, or any other type of weight training, is one of the most
satisfying activities around. Transforming your body is a thrilling journey.
But done improperly, training will damage your body.
Training-related injuries are universal.
The same basic pool of exercises applies whether you are a bodybuilder, fitness
enthusiast, strength trainee, or powerlifter. But to benefit from training you
must be able to work out consistently and progressively. You cannot do this if
you repeatedly suffer from injuries. Abuse yourself with poor exercise technique
for long enough and you will be frustrated with one injury after another, and
eventually do so much damage that you will put an end to your days of hard training.
Do not be discouraged by any of this. Take comfort from knowing that, properly done,
weight training is very safe. This free ebook will show you how to train safely.
Excellent exercise technique is needed not just to avoid training injuries. The use
of first-class exercise form is one of the pivotal requirements for stimulating the
fastest rate of muscular development and strength gains.
While there are many books around that attempt to give instruction on exercise
technique, most of them place too much emphasis upon isolation exercises. When they
do cover the major exercises there is often focus on distorting the safe forms in
favor of potentially dangerous variations. And when the safest forms of the best
exercises are covered, the treatment is so skimpy that critical information is left out.
This free ebook will teach you the conservative forms of the most productive exercises.
Without a conservative approach you will be racked with so many injuries that you
will be unable to train consistently enough to achieve your goals. A few people
have unusually strong joints and are able to get away with poor exercise technique.
But for each trainee who gets away with poor technique there are hundreds who do not.
Because this free e-book only concerns itself with the conservative approach, you will not
find descriptions in it of every exercise under the sun.

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This manual will reveal to you all the secrets of permanent fat loss. It is written by a man
who has discovered these secrets the hard way - through long years of trial and error.
Using the information in this manual will allow you master the art and science of losing
body fat by a shorter and less costly route; by “modeling” those who have gone before
you and learning from an expert.
The primary goals of this manual are to help you lose fat permanently without drugs,
supplements or gimmicks and to educate you in the process of losing fat. In other words,
my goal is to turn you into a “fat loss expert”… to teach you the reasons why and help
you to understand the process…and to do so without bias or ulterior motive.
To achieve this goal, I decided - after careful consideration - to self publish and to write
this book in layman’s terms, with a minimum of scientific jargon and without long lists of
scientific references. Instead of long, boring scientific discussions of biochemistry – and
instead of long lists of references to scientific papers - you will find sprinkled throughout
the manual, brief mention of interesting studies and quotes that are important and relevant
to a point being made.
This book was written for you as a simple, yet detailed instruction manual. You get stepby-
step instructions: Do this, don’t do that, eat this, don’t eat that, and so on.
This is not just an informational book – it is a complete system that will take you from
where you are now to where you want to be – in the shortest possible period of time.
There are dozens of outstanding books on the subjects of nutrition and fat loss, but far too
many of them are mired down in technical details and scientific terminology that are
either too difficult to understand or simply too damn boring. Many of these books leave
you with more questions than answers. You begin reading confused and when you finish
reading, you’re even more confused.
Others encode their writing into a cryptic jargon that can only be deciphered by fellow
scientists and academicians. Sometimes I think bodybuilding, fitness and nutrition writers
are more concerned with trying to impress and to receive the approval of their academic
peers than to help their readers achieve their goals.
It never ceases to amaze me how some of these writers can take a simple concept and
make it sound mystical, complex, and a thousand times more confusing than it really is.

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EVERYONE walking the face of this earth has an abundance of
fat cells throughout their bodies. In fact, if you’re a healthy
adult with normal body composition, you have approximately
30 billion fat cells. This is an astronomical number when you
think about it. Did you ever wonder why you have so many?
Have you ever wondered what those fat cells are for?
Fat Cells Are Genetically Programmed
The answer is, fat cells are part of our genetic code and they
enable us to use stored energy when food is scarce. This survival
mechanism works very much the same today as it did 10,000
years ago. However, there is an abundance of food in modern
society today, and we no longer need to store so much fat to
survive.
When you consume too many calories, your body goes into
storage mode for the “lean times,” so to speak, but the lean
time never comes. So your body simply stores those extra
calories as fat. When you eat fewer calories than your body
demands, your cells release stored fat for energy. Pretty simple
equation; however, not all fat is the same.
Placement of Fat Deposits in Your Body
The placement of fat deposits on our bodies varies depending
on each person’s genetic influences, lifestyle choices, and
nutritional intake. Men tend to store their body fat around their
bellies and chest. Women tend to store it around their hips,
buttocks, thighs, and the backs of their arms. A complete
discussion of hormones and fat storage is beyond the scope of
this article, but let it suffice to say that certain hormonal
processes do determine body fat distribution.

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The Economist 2nd August 2008

In this issue:

The tragedy of Doha round

Turkey, back from the brink

Swinging Ohio

Business as usual in russia, alas

ArmaGordon for Brown?

China’s dash for freedom and how the Olympics slowed it down

Inside this week: a 14-page special report on the sports business

etc.

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Unless you’ve spent the last few years living under a rock, then you’ve at least heard of Sean Nalewanyj at some point. Once a 125-pound, awkward, “geeky” social outcast, Sean is now a well-respected, 200-pound natural bodybuilder whose incredible transformation from skinny to muscular has been documented all throughout the online fitness scene.
Sean has been researching and promoting natural bodybuilding techniques for the last decade and has written articles for dozens of the top muscle-building websites across the Internet.
Through his highly successful website, www.MuscleGainTruth.com, and his free information-packed online email course (visit his website using the link above for sign up details), Sean has helped thousands of average, everyday people from all over the world build muscle, burn fat, gain strength and get into the best shape of their lives. He has personally put virtually every available muscle-building system to the test, and believes without a doubt that this has allowed him to mold the most effective and efficient approach possible.
In less than one year of existence, his widely acclaimed online muscle-building program, “The Muscle Gain Truth No-Fail System” shot up to #1 like a bullet and was immediately endorsed by many of the top experts in the field.
After just months of the program going live he already had endless pages of unsolicited success stories and incredible before & after pictures from real-life users of the program, many of which you can view on his website. Read the rest of this entry »