My True Story - Rusty Moore

The worst injury of my life 

(happened 20+ years ago)

I remember it like it was yesterday.I was on my warm up set of leg presses and on about the third rep, I felt a snap in my spine. I don't think it was anything that could have been heard in the gym, but it "felt" like it was loud.

How on earth could I have injured my back on the leg press?

Looking back, I always figured it was because I rounded my back at the bottom of the rep. I'm sure that was part of it. I still think it is a terribly dangerous machine.

...but why was my spine so fragile in the first place?

Now I know what really caused the injury.

I used to start off each workout session with crunches.

I wanted ABS badly and thought this would do it!

Unfortunately, all my sets of crunches were weakening my spine. Similar to bending a coat hanger repetitively. With enough bends of the coat hanger, it breaks.

The leg presses were just the final forceful bend.

...that rocked my spine.

My plea to you:

    Try not to do ab work before heavy lifting where you rely on spine stability. Save the ab work for the end of the workout.

     If you do prefer to do ab work first, avoid anything that resembles bending a coat hanger over and over. Planks and renegade rows are fine. Maybe save leg raises until the end.

Rusty Moore

Author Of

Visual Impact Muscle Fitness Program

EXACT Diet Plan - Rusty Moore

I'm not a fan of exact meal by meal diet plans.

In the past, I've received many requests from people like this.

I tell you EXACTLY what to eat for each meal for fat loss

Here's the problem with that.

...your calories and what you eat change as your body composition changes.
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Both muscle mass and fat mass burn calories.

    A pound of muscle burns about 6 calories per day.
    A pound of fat burns about 3 calories per day.

So as you get lighter, you typically burn less calories per day at rest.

Unless you add muscle.

...but typically you maintain or even lose a little muscle when getting lean.

So your diet should change to reflect this if you want to continue to lose body fat at a steady rate.
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Things get even trickier, the leaner you get.

Once you are within 5-10 pounds of your goal, you really have to watch how your body responds to your diet.

    Does your body hold on to fat when you eat low carb?
    Do too many carbs, cause spillover?
    Do carbs help you train more intensely to burn off that last bit of fat?
    Do you do better with frequent meals, or less meals?
    Do you look a little more lean when you don't eat before bed time?
    Does not eating before bedtime increase your cortisol?

Ask yourself this question:

"What is the most comfortable way to create on ongoing calorie deficit?"

If you enjoy carbs, then obviously your diet plan should include carbs.

I've seen people get super lean following both high carb and low carb diets.

For me personally...I get lean by mixing low calorie moderate fat days, with high carb low fat days. Once I get lean, I do best by increasing the fat a bit to ensure optimal hormone levels.

A buddy of mine...Drops fat like crazy by using really high fat days that are also pretty darn low in calories. Some of the days during the week, he simply eats one big rack of ribs. He likes to go higher in fat, because he says it helps keep him satisfied and he can keep those high fat days super low calorie without starving.

Another friend...Eats small balanced meals 4-5 times per day. She stays lean and eats a balanced combo of carbs, protein, and fat. Her diet is low to moderate in fat and she can easily hit a deficit and systematically get as lean as she desires eating like this.

There really isn't any particular right way to eat.

Just some guidelines to keep in mind:

    If you want to lose fat, expect to be hungry from time to time. You shouldn't feel deprived all the time, but there will be times when you are going to crave more calories than what you are taking in.
    Don't let yourself get so hungry that it forces you to binge. Eat an apple or something before you get to this point. It is better to take in 50-100 extra calories now, to avoid 500-1000 calories later.

If you are stuck at a certain weight, make sure and track you calorie intake. I would recommend using My Fitness Pal, a free app that lets you track calories.

Note: If you are 100% certain that you aren't taking in too many calories, consider changing your macronutrient ratios. 

*If you aren't very active, then eating a larger percentage of your calories as fat...and lower in carbs, could be what you need.

*If you are training hard, then perhaps lowering your fat intake and increasing your carbs could be what you need.

To summarize: The exact meal plan approach works well for people with a lot of weight to lose. It's pretty easy at that point. Things get more complicated when a person wants to get exceptionally lean.

Again...find a way to get an ongoing calorie deficit that is slightly uncomfortable from time to time, without torturing yourself.

Wish You Good Luck,

Rusty Moore
Fitness Expert and the author of Visual Impact fitness courses Visit official webpage link
http://health.reviewship.com/visual-impact-muscle-building-review/

Rusty Moore Muscle Building Rules

I'm convinced that abs have slightly different rules than other body parts.

If you spend 1-2 years improving your mind-to-muscle link and increasing density to your abs, you can maintain your abs with very little work.

A prime example of this is Franco Columbu.In his bodybuilding days, Franco did zero direct ab work.

...but my guess is that he built up base ab muscles when he first started lifting. I read an article in an 80's issue of Muscle and Fitness where Franco explained that he squeezed his abs when he performed other lifts.

This ability to easily contract a muscle hard is the result of a strong mind-to-muscle link.

Once you develop this ability to contract your abs hard, you can maintain exceptional ab definition with very little effort.

...as long as your abs aren't covered with a large amount of body fat.

If you haven't developed a strong mind to muscle link in the abs?

Spend the next 6-12 months going through my Visual Impact Muscle building Program.

http://health.reviewship.com/visual-impact-muscle-building-review/

Note: No need to enter your email address or anything, this is a direct link Click on image. Also, this was originally going to be a paid product, but I wanted to give something valuable away a few years ago. It's a really solid program.

Once you develop a strong mind to muscle link?

1. You can get away with planks and a very watered down ab workout.

2. ...or you can simply do a targeted ab workout once every week or two.If you have years of lifting experience, my advice is to spend the time you would have worked abs...and do strategic fat loss cardio instead.

The reason I wanted to bring this topic up is something I see in the gym.

...men and women doing 20 minute ab workouts, who have a good 20+ pounds to lose.

If I was their trainer, I'd tell them to spend that time dropping their excess body fat before worrying about endless sets of ab exercises.

Again...once you develop density in your abs, it takes very little to maintain.

If your abs are a little less dense than you want, it just takes a couple of weeks max of direct ab work to get them up to par.

Have a good one :)
 
Fitness Expert Rusty Moore
Fitness Black Book and Visual Impact fitness courses

Rusty - Visual Impact Program

I'm not going to lie...

Rusty Moore

I've had about 10 pounds of fat I've wanted to lose since April.

I still have visible abs and it's not much weight to lose

...but I keep finding ways to hold on to this last little bit of body fat.

The positive is that I added a ton of strength and density at this time without going up in body fat. 

With 2 months until the start of summer, you have just about the right amount of time to drop 10-15 pounds of body fat.Time is limited...you've now lost the luxury of screwing around.

To be honest, most successful goals have a time-crunch element.

What I mean by that is that you wind up working harder when you know time is limited.

This is part of the reason, these last 10 pounds of fat have been so hard to shake.Rusty Moore Official webpage (http://health.reviewship.com/visual-impact-muscle-building-review/)

...I had 6+ months to lose this weight.

Now, I have 1/3 that amount of time.

Some tips for getting lean by June 21st.

Create an easy to follow meal plan: Don't worry if it is bland. You will only need to follow it the next 8 weeks.

As an example, here's what I plan on eating during this time.

Protein shake in the morning.
Protein shake or chicken salad for lunch.
Chicken salad for dinner.

Note: Every 2nd or third dinner will be chicken with rice and vegetables. The rice will be a moderate amount to keep the leptin levels high without adding too many calories to the day.  

A consistent workout plan: There are so many workouts that work well, especially when the deficit is pretty high from the diet. 

I'd recommend you aim for 5-6 days per week for the next 8 weeks. Once summer hits, you can and should back way off on the formal exercise.

Rusty Moore Visual Impact men's and women's program work very well for summer prep. If you have a lot of weight to lose and you don't mind spending a bit more time in the gym, my Visual Impact program will help you drop a lot of fat & build the muscle in a 2 month time frame.

Get a little leaner than your target size: My idea of a great summer is not spending a ton of time indoors in a gym. Give yourself a bit of wiggle room, by dropping down lighter than your target weight.

Do the hard work now, so you can coast and enjoy summer.

Cheers,

Rusty Moore

Rusty Moore Another Review About Muscle Building Program

Hey Guys, 

I am sure you have had a chance to read "Rusty Moore Visual impact muscle building program". I wanted to followup with some images to help you get muscle building. So you can actually see the dense ab that the program develops. 

 --> The difference between "Cut", "Defined", "Ripped", etc.

 --> Where are actors like Daniel Craig, Ryan Reynolds on this scale?

 --> What about actresses like Jessica Alba or Jennifer Garner? 

This is a good intro to decide how build muscle you want to get. ...and the pics after that will show you how to get that muscle building. 

Cheers, 

Rusty Moore Official WebPage 

I share with you some more pics in next blog post (I talk about this in detail because it makes a HUGE difference).

Rusty Moore Best Program Visual Impact Muscle Building Review

Rusty Moore muscle building Program is for you to master the exact methods to have the best abs of your life. This is a Results Oriented program. 

This program could have added fluff and filler and expanded it to more than 100  pages, but Rusty Moore Goal was to simply teach you how to get amazing abs...following the most direct route. 

Fitness Expert Rusty Moore suggestion is to first read the entire course in its entirety. 

 After you read it once, go back & choose one of the 5 workouts. 

 Take a "Before" photo with your cell phone camera. 

Get mentally prepared and excited for your workout! I suggest starting this As Soon As Possible . 

At first...hanging leg raises can feel like they are working your arms and shoulders more than your abs. (Don't worry...this is a common thing that happens at first. Soon this won't be an issue at all. In a few weeks this will be second nature to you) Anyway, I just wanted to "Welcome" you to this program. Note: I will send the occasional e-mail to ensure you get the most out of this program.