Josh Hewett | Top Form Fitness

Six Pack Abs Success!

I reached my goal of single digit body fat % with my abs visible without flexing! My body weight dropped from about 214 when I started this plan a few months ago, to about 196 at the time of this video. Overall I was pleased with my fat loss progress while minimizing loss of lean tissue, especially since I just turned 42 y/o. It does take longer to reduce body fat % without losing significant amounts of muscle, but it is well worth it. By following the advice in these tutorials you can achieve similar results. […]

Josh Hewett2012-08-24T22:36:52-04:00

Train your brain for faster fat loss results

We live in an age where almost everyone has access to more health and fitness information than ever before, yet more than half of our population in North America is overweight. Information is important, but there is something else that needs to be addressed: the mental aspect. If all it took was “How-To’s” we’d all be fit, rich and happy. Before you’ll see any lasting transformation in your body, there has to be a transformation of your mindset and your habits. The brain is like a powerful super-computer; it has an amazing ability to find solutions to challenges and discover ways to reach your goals. However, your brain makes a much better servant than master… if left unguided its primary focus will be to keep you safe, avoid risk, and basically resist “progress” by keeping you in your comfort zone. Therefore you need to give your mind clear and focused [...]

Josh Hewett2012-08-24T22:33:20-04:00

Sleep is a powerful fat burner

Good sleep is one of the cornerstones of good health. While 6 to 8 hours is widely accepted as the optimal amount of sleep for most adults, getting too little or even too much sleep can negatively affect your health. Sleep deprivation has become so common that many people may not even realize they are suffering from it. Some of the serious problems that a sleep deficit can cause include: A weakened immune system Poor memory Poor concentration and mental performance Poor physical performance Stress related disorders such as heart disease, ulcers, and depression Reduced growth hormone produced (accelerating the aging process) Hunger and weight gain […]

Josh Hewett2012-08-24T13:17:50-04:00

Stay Fit on Vacation using Body Weight Training

I just returned from Florida for a relaxing 10 days of vacation with family. I got some much needed rest, sunshine, food, and ‘entertainment’, but I also got in some great workouts! I’ve always found that during a vacation is a perfect time to step up my fitness routine. However, it’s common for many people to fall off track with their health and fitness goals while on vacation. Their regular routine is disrupted, the exercise facilities are less than adequate, and there is probably an abundance of food and alcohol available. It’s no wonder a lot of people tend to gain a little body fat on their holiday travels. But by following some basic exercise and nutrition tips, and by looking at your vacation ‘free time’ from a different perspective, you can come back from your trip in better shape than when you left. […]

Josh Hewett2012-08-15T02:23:50-04:00

Why I am Learning Tai Chi

I always tend to keep a fairly full schedule, and engage myself with projects and activities that excite me, but this past few months have been particularly busy. It wasn’t until I had a chance to slow down during this Canada Day long weekend that I actually realized just how fast my life was moving. This becomes especially apparent as I watch my daughter grow right before my eyes at what appears to be an alarming rate. Watching her also reminds me just how important it is to treasure every moment and really be present. You can learn a lot from watching your children. As much as I still believe that intensity is the key for getting results from your training, I also understand that this needs to be balanced with proper rest and recuperation (for your mind, body, and nervous system). I have known for some time that I [...]

Josh Hewett2012-07-01T20:52:49-04:00

The #1 Muscle Building Problem SOLVED

Ben Pakulski Guest Post, creator of Mass Intentions 40 Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains. Answer: Mistake number one is never knowing what the right amount of exhaustion is Have you ever left the gym wondering if you could have done more? If you should have done more? I know I have. Heck, there has even been days when I comtemplated going back in the gym because I just didn’t KNOW that my muscles were exhausted. That’s a terrible feeling. I don’t know about you, but when I go to the gym I want to KNOW that my time is well spent and im not wasting my days and getting less results than I am after. Here is the next cutting edge intensifier in muscle building: NOS […]

Josh Hewett2012-06-09T01:02:03-04:00

The #1 Factor To Build Muscle

Guest Post from Ben Pakulski Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains Answer: Well, we all know “the guy” in the gym that throws a ton of weight on the bar and moves it with terrible form and looks like hes going to hurt himself. He is the root of many of our jokes, and definitely gets a lot of sideways looks from the patrons of the gym. We’ve all asked ourselves “WHAT is he trying to do?” Chances are, he has no clue. He comes in the gym everyday and does the exact same thing week in and week out because he really has NO IDEA what he is trying to do. Therein lies the problem! Guess what, more likely than not, you have all been guilty of doing this too at some point in your life (whether you care to admit it [...]

Josh Hewett2012-06-09T00:47:47-04:00

PakMan’s Top 5 Muscle Building Tips

This is a follow up to my previous post where I shared Ben’s Top 5 Fat Loss Tips, from his seminar Advanced Techniques for Muscular Hypertrophy and Fat Loss. This time I want to discuss his Top 5 Muscle Building Tips. Muscle Building Tip #1: Understand Muscle Function and Train with Focus One of the first things Ben spoke about was how important it was to have a decent understanding of the function of the muscles you are training. Learn their origins and insertions on your body, what their action is when they contract, understand how to fully shorten the muscle, and focus on creating tension in the target muscles when you are training. Your muscles don’t know how much weight you are moving… they only respond to how much tension you place on them. Once you understand basic muscle function, you can manipulate your exercises to better target your [...]

Josh Hewett2012-06-09T00:28:52-04:00

5 Big Fat Loss Tips from Big Ben Pakulski

I recently attended a seminar lead by professional bodybuilder, trainer, and educator, big Ben Pakulski (BPak). In his presentation, Advanced Techniques for Hypertrophy and Fat Loss, Ben shared some important tips for gaining muscle and shedding fat. In this post I wanted to share with you his 5 Powerful Fat Loss Tips. Fat Loss Tip #1: Carbohydrates are NOT the body’s preferred energy source! Although carbs are burned faster than fat, they are not the most efficient or healthiest energy source. Carbs have only 4 kcal per gram, whereas fat has 9 kcal per gram… more than twice the available energy. Fat is also a slower burning fuel source and will provide longer lasting energy. Fat is an essential nutrient, as is protein (Note: Essential Fatty Acids in fat; Essential Amino Acids in protein; carbohydrates are non-essential), and even most saturated fats and cholesterol are healthy and necessary, EXCEPT if [...]

Josh Hewett2012-06-03T20:02:20-04:00

Top 6 Fat Loss Supplements for 6 Pack Abs

My last few 6 Pack Abs tutorials have focused on the training program and specific exercise demonstrations. However, as I’ve said before, getting leaner depends mostly upon how you eat. Abs are made in the kitchen. In addition to an intelligent nutrition plan there are several supplements that will support your fat loss endeavors. This short video discusses my choices for the Top 6 Fat Loss Supplements for 6 Pack Abs. […]

Josh Hewett2012-06-01T22:11:42-04:00

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