After taking some measurements my left leg is still quite a way behind.  I still am unsure if next year will be my year to make a comeback.  I am just not sure.  The WNBF schedule looks a little shakey at this point also.  So that is a concern when planning.  I don’t want to end up preparing for a show that doesn’t go.  I am working extremely hard in the weight room and my diet is pretty good.

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Truly Yours,

Michael

New Video Check it out.

The biggest concern I have is folks getting great information.  The purpose of my MEMBERSHIP site is to give people the best information.  I can’t believe the value of my membership site.  I have 20 years of experience training individuals from all walks of life.  That site is packed with real information.  Hundreds of dollars worth of materials is available for very little.  Register for free and look around.  You can purchase individual articles or become a member and you can cancel at any time.

If you want good info check out my MEMBERSHIP site.

Be sure to sign up for my newletter through mail chimp on the right and I will give you a 14 day trial membership.

Michael Thomas

Take responsibility for where you are today.  If you aren’t as lean as you want to be, take responsibility.  It is no one else’s fault but your own.  Stop blaming others and take radical action today.  I know, I know, I have heard it all before.  You are so busy, you just don’t have time to eat healthy meals.  Or life is so stressful, that you  just have to eat that unhealthy food to soothe your stress.  I don’t know what to say other than, if you want to achieve your weight loss goals you better stop blaming others and situations that life has put you in.  You had better start gaining control over your life, your emotions, and you had better start taking action.  That is, if you want to get it done.  Decide right now, are you ready?

Now get to it,

Yours Truly,

Michael

MEMBERSONLY

Sign up for my newletter through Mail Chimp and recieve a free ebook on members only site.  Please give 48 hours for the ebook.

Check out this video of my friend Chris.  If you can squat safely it is one of the most productive exercises for muscle, fatloss, and overall fitness. 

Have a Great Day and Stay Strong,

Michael

MEMBERS ONLY

I really like training with weights three days per week.  With 4 days of recovery per week you enter the gym every day completely recovered and ready to rock and roll.  Try this:

Train 3 days per week on non consecutive days.

Limit your training time to 45 minutes to 1 hour.

Train with extremely high levels of effort.

Find ways to work harder not longer.

Have a Great One,

Michael

Check out my MEMBERS SITE

I am so excited.  Yesterday I did bilateral leg presses and got tremendous benefit for them.  I did 4 plates for 200 total reps.  You talk about smoking my quads with absolutely no pain in the knee.  I am so pleased of my progress from my transplant surgery.

Michael

I can’t say enough good things about one of the best muscle building and fat loss programs I have experienced.  The results are in on my last 8 weeks of training.  I took extensive measurements to come up with these results. 

Beginning Measurements  Weight 200 lbs at 12 percent bodyfat.  Waist measurement was 34 inches which is a good indicator for me of percent bodyfat.  Bodyfat was measured with skinfolds. 

Final Measurements.  Weight 207 lbs at 11.5 percent bodyfat.  Waist measurement went down to 33.5 inches.  Bodfat and skinfolds went down. 

As you can see this was a gain of about 3-5 pounds of muscle tissue.  So lets say some of that was water and cell volume.  But come on after 20 years of training that is some pretty good results. 

3 sessions per week of 45 minutes per session.

Check it out at.  www.michaelthomasonlineblog.com/members/ registration is free!!!

Have A Great Day and Stay Strong,

Michael

Check out my new article on my membership site.  At www.michaelthomasonlineblog.com/members/

The article is free so don’t worry about signing up.  The membership is free. 

Thanks so much,

Michael

Your strength and fitness training program must be focused on recovery.  Many exercise gurus argue over programming based on recovery.  In my opinion, you have 2 options when it comes to training.  Option 1 would include training with a ton of volume, high levels of intensity, extremely hard training.  Option 2, includes training with a limited number of sets per muscle group, and limiting high intensity techniques.  Obviously, option 1 would take longer to recover from than Option 2.  When you place a large workload on your system you must plan for an extended recovery period.  For most folks, training with option 1 you should allow for at least 7-10 days of recovery per muscle group.  If you are using option 2, you might be able to train each muscle group as often as 1 time every 2-3 days.

So Mike which option is best?  Well, I am glad you asked!!  I think they both have value.  I like to train using option 1 for a period of 8-12 weeks.  Followed by a week off.  Then moving to option 2 for another 8-12 weeks.  This gives your body a chance to adapt to both programs and progress to the highest levels possible within each program.

No training program will work forever.  Change is very necessary after you have milked all your gains from your current program.   For examples of these two Options subscribe to my members only site at www.michaelthomasonlineblog.com/members/ Both my ebooks are up Leave No Doubt V1 and V2.

Have a Great Day and Stay Strong,

Michael

Just wanted to remind everyone that tomorrow evening we are having our seminar. 

Location:  James River Assembly Campus, Fireside Room,  Ozark,  MO

Time: 6:30 pm to 7:30 pm

Topic:  Benefits, myths, and application of strength training.

I will also provide some discussion and demonstration of what I call the 11 most productive movements. 

We will also provide a couple example routine.

Finish up with a question and answer section.

We are expecting a pretty good turnout.  So get there early to make sure you have a seat.

Have a Great Day and Stay Strong,

Michael

You Tube Post

Check it out. 

Michael

Register for my members only site at www.michaelthomasonlineblog.com/members/  Register now and Ill give you access to some great info.

Our members only blog is now open.  You will need to register which is free.  Then at that point you can choose which articles you want to purchase or join.  If you join the site you will get access to all the information plus the opportunity to communicate through the blog.  Either way, it really is a great resource I am excited about.  I enjoying helping people and this is just another great tool to allow that to happen.  Its very affordable.  Check it out

Have a Great Day and Stay Strong,

Michael

I want to take a little time today to discuss my favorite strength training equipment.  First, I love dumbbells.  Dumbbells offer so many options.  Not to mention dumbbells are very safe.  You don’t have to worry about doing a dumbbell bench press.  If you fail during a set you can just set the dumbbells down.  Lunges and squats are very productive for the majority of trainees and using dumbbells offer the same advantage of just being safer for most.  Oh, I know you hard core guys are screaming about the benefits of barbell squats and I agree.  However, for many folks with back issues putting a bar on their back may not be the best option.   

Secondly, I love Hammer Strength equipment.  No I don’t have a deal with them to earn a commission.  Maybe I should: )  Really, I love hammer strength pressing machines.  Specifically, hammer flat press, hammer low presses, hammer incline press, hammer shoulder press, hammer shrug machine.   I also really like the hammer rowing machines.  They are all very productive at isolating various muscle groups and quite safe to train all out.  It is unfortunate that many gyms are getting away from the hammer plate loaded equipment.  In my opinion this stuff is awesome. 

As you can see I am very cautious when choosing equipment to train with.  I have just had way too many injuries to not be cautious.  What good is an exercise if you run the risk of injuring yourself causing you to miss weeks or months of training time. 

Be safe, be progressive.

Have A Great Day,

Michael

What do you believe is possible?

Many times folks just don’t believe they can achieve whatever their goal is.  Deep down you must believe in yourself to make it to your destination.  Even in the midst of a negative situation you must find a way to believe and have hope.  I can remember early on when I started bodybuilding I told some close friends that I was going to be a successful athlete.  Many of them expressed their doubt.  My friends were just trying to be kind and cushion my fall if I wasn’t successful.  I can remember many times coming home from a competition, after getting beaten pretty handily, feeling frustration and doubtful.  However, deep down I knew I was capable of more.  Deep down I knew I hadn’t actualized my potential.  I knew I was pursuing exactly what was right for me.  Eventually, I reached my destination and now those same folks talk about genetics, or other factors that made me successful.  I laugh to my self when I hear their explanations of my success.   You must believe in yourself.  I promise you, you are capable of much more than you or anyone else could imagine.  The sky is the limit.

Believe in yourself,

Michael