Fat Burning Machine2012-02-11T08:17:42Zhttp://thefatburningmachineblog.com/atom.aspxQuick BlogcastThe Blog is Moving!tag:www.thefatburningmachineblog.com,2011-01-26:cab81fc5-18d1-4499-a5e6-7075a9edbf97Michael Mahony2011-01-26T20:17:00Z2011-01-26T20:17:00ZAfter failing to manage two blogs at the same time, I have come up with a solution. I have merged this blog with my website at <a href="http://fitnessexpose.com. ">fitnessexpose.com. </a> Every post from this site is available at <a href="http://www.fitnessexpose.com/category/old-blog" target="" class="">the category page for this blog</a> so you will not miss any of the old posts and will be able to keep up with my new posts and projects at Fitness Expose.<br><br>This site will remain up for another week at which point youw ill redirect to <a href="http://www.fitnessexpose.com" target="" class="">Fitness Expose</a> <br><br>Thanks for your loyal support!<br> After failing to manage two blogs at the same time, I have come up with a solution. I have merged this blog with my website at <a href="http://fitnessexpose.com.%C2%A0">fitnessexpose.com.</a>
Every post from this site is available at <a href="http://www.fitnessexpose.com/category/old-blog" target="" class="">the category page for this blog</a> so you will not miss any of the old posts
and will be able to keep up with my new posts and projects at Fitness Expose. <br>
<br>
This site will remain up for another week at which point youw ...
Here we go again!tag:www.thefatburningmachineblog.com,2010-11-07:05ae52f7-4e64-45ab-b8a5-5a4260601b4aMichael Mahony2010-11-08T03:56:00Z2010-11-08T03:56:00ZOK everyone, I am back to my blog and I am ready to continue the progress I've made during my first round of Insanity. Yes, I completed one round of Insanity and got insane results!<br />
<br />
19 pounds lost<br />
5% body fat lost<br />
Resting heart rate decreased<br />
Cardio improved<br />
<br />
Now I am ready to do round 2 of Insanity, but I am coupling it with the 5 3 1 Strength program. This is going to be crazy, but I am aiming to be in the best shape of my life on January 16, 2011, my 46th birthday.<br />
<br />
You can follow the detailed training journal here and the technical issues at <a href="http://www.fitnessexpose.com">Fitness Expose</a> You can also follow me on Twitter - htt.<br />
<a href="http://www.twitter.com/mikemahony">@MikeMahony</a>The Holy Grailtag:www.thefatburningmachineblog.com,2010-03-07:16023943-6e8e-4b6e-aa9e-22448da62895Michael Mahony2010-03-08T05:08:00Z2010-03-08T05:08:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #128 <br />March 7, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=10026167&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=10026167&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 864 <br />Day 174 of 335</b></p> <p>Today is the start of my Holy Grail transformation.  I am going to be using a system prescribed by Tom Venuto.  I am quite excited because this system really fits the things I already know about my body and how it does its best work.  The training programming is called TNB and is also created by Tom Venuto.  My goal is to lose fat and maintain lean body mass over the next 84 days.  When this program is done I will be 12 weeks away from my bodybuilding competition.  I am planning to be at about 8% body fat.  This will require me to lose 1% per week.  That should be pretty easy for the next 8 to 10 weeks, but at that point things are going to get tough.  It is hard to get under 10%, but I am going to do it.  Failure is not an option.  Today’s video discusses how I feel about what I am embarking on.  I share my true feelings and my hope for the future.  This is the Holy Grail!</p> <p align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/604d865d9b174e588d47ecfd83bc57ea.jpg" /> </p> <p align="center">Body Weight:  240 lbs. <br />Fat %: 19.15% <br />Change: –0.87% <br />4 week trend:  -3.27% <br /></p> <p align="center">Calories: 2471 <br />Training:  Rest day</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #128 March 7, 2010 ...Planning Aheadtag:www.thefatburningmachineblog.com,2010-03-06:4f6febb0-0e6d-485c-893a-804679d92e00Michael Mahony2010-03-07T06:05:00Z2010-03-07T06:05:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #127 <br />March 6, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=10025889&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=10025889&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 863 <br />Day 173 of 335</b></p> <p>Things are bound to happen in an unexpected fashion.  You can be caught without food if you don’t plan ahead.  One of the keys to successful physique transformation is eating every 3 hours to keep the metabolism on high.  The way to achieve this is to always plan ahead and have food of some sort on hand.  This keeps you out of the fast food drive thru.  This is the topic of today’s video.  It is a must watch!</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #127 March 6, 2010 ...Get Focused on Nutritiontag:www.thefatburningmachineblog.com,2010-03-05:b3b6e8f3-feee-4970-a934-18ea8dcd8fceMichael Mahony2010-03-06T06:04:00Z2010-03-06T06:04:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #126 <br />March 5, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=10013059&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=10013059&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 862 <br />Day 172 of 335</b></p> <p>Nutrition is an extremely important aspect of any physique transformation.  No matter how much exercising you do, eating incorrectly will make it hard to progress.  Today’s episode discusses the importance of focusing on your nutrition.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #126 March 5, 2010 ...Supplements Don’t Make the Mantag:www.thefatburningmachineblog.com,2010-03-04:bc67b21f-cbcb-464e-b255-705b3fe21e0cMichael Mahony2010-03-05T06:02:00Z2010-03-05T06:02:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #125 <br />March 4, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=10012804&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=10012804&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 861 <br />Day 171 of 335</b></p> <p>Supplements are a hot topic in the fitness industry.  I’ve tried my fair share.  At this point I am down to just a few because they actually work.  In today’s video blog I discuss what supplements I use and why.  I also talk about supplements I no longer use and why.  </p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #125 March 4, 2010 ...Training is everythingtag:www.thefatburningmachineblog.com,2010-03-03:bb6f0128-b278-42bb-b8b1-dd26b488a0d9Michael Mahony2010-03-03T23:44:00Z2010-03-03T23:44:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #124 <br />March 3, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=9923344&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=9923344&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 860 <br />Day 170 of 335</b></p> <p>Today’s video discusses training programs and how to go about getting the most out of your training.  I apologize that part of my head got cut off.  I did this video using a tripod in my car (to multi-task) and apparently it moved.  This is a very important topic.  Fat loss isn’t just about cardio training.  In order to maintain your lean body mass you must also weight train.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #124 March 3, 2010 ...I’m Frustrated!tag:www.thefatburningmachineblog.com,2010-03-02:9fb9e790-a876-4375-a0bf-dca8c2ba17abMichael Mahony2010-03-03T05:23:00Z2010-03-03T05:23:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #123 <br />March 2, 2010</strong></p> <p></p> <p> </p> <center><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=9875336&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=9875336&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>        </p> </center> <p> </p> </td> </tr> <tr> <td><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 859 <br />Day 169 of 335</b></center> <br /> <br /><font size="2">Frustration can crop up during any physique transformation.  It is quite normal to feel frustrated about results.  Today’s video blog discusses this issue in great detail.    I talk about how to overcome a focus on the scale.  I tell you what is the most important aspect (in my opinion) for overcoming the frustration you will inevitably face.  I discuss how I’ve been having trouble with my training and what I am doing about it.  This is a must watch! <br /></font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> <h3>Follow my workouts on Twitter by searching hash tag #mjmwo</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #123 March 2, 2010           ...I struggle and so do youtag:www.thefatburningmachineblog.com,2010-02-06:b970d04c-03c0-42eb-a257-03b034bd3251Michael Mahony2010-02-06T17:45:00Z2010-02-06T17:45:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #122 <br />February 6, 2010</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=9253690&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=9253690&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> <p></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 835 <br />Day 145 of 335</b></p> <p>Tomorrow (Sunday) is the start of a new training cycle for me.  I am experimenting with higher volume training, but nothing insane.  I still get in and out of the gym in 45 minutes and I still push myself to my limits.  I am also going through a major cut and this time I am doing it right.  Listen to my video where I discuss what I finally realized is my major problem.  Leave me a comment describing your top fitness struggle.  The best comment submitted by February 12, 2010 will win a copy of <em>Good Calories, Bad Calories: Fats, Carbs and the Controversial Science of Diet and Health</em> by Gary Taubes.  Be sure to include your email address in the comment so I can contact you for your address to send you the prize.  If you don’t win the prize, click the image of the book below and buy a copy.  You won’t regret it!</p> <p align="center"><a href="http://www.amazon.com/gp/product/1400033462?ie=UTF8&tag=mahonyfamily-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1400033462"><img style="border-right-width: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px" title="413axtdYrtL._SL160_" border="0" alt="413axtdYrtL._SL160_" src="http://thefatburningmachineblog.com/images/81504-71348/413axtdYrtL._SL160__5.jpg" width="108" height="164" /></a> </p> <p align="center"><strong>Stats will be posted in tomorrow’s entry!</strong></p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #122 February 6, 2010 ...Time is not an excuse!tag:www.thefatburningmachineblog.com,2010-01-02:5d4d6a2e-1b3c-490a-b9ae-d875005dbcbfMichael Mahony2010-01-03T03:43:00Z2010-01-03T03:43:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #121 <br />January 2, 2010 <br /></strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8525626&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8525626&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 800 <br />Day 110 of 335</b></p> <p>One of the most common excuses for being overweight is “I don’t have the time to exercise” but that is a bad excuse.  Check out today’s video as I blow that excuse out of the water!</p> <p>Watch for my weekly photos tomorrow!</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #121 January 2, 2010 ...Focusedtag:www.thefatburningmachineblog.com,2010-01-01:edef1b43-627e-41df-931e-fe95333a23c7Michael Mahony2010-01-02T07:02:00Z2010-01-02T07:02:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #120 <br />January 1, 2010</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8509224&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8509224&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 799 <br />Day 109 of 335</b></p> <p>Today the topic is focus.  Focus will get you through most humps in the road when it comes to your training and nutrition.  Failure to be focused will cause you major problems.  Take the advice given in today’s video and you will see your results skyrocket.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #120 January 1, 2010 ...Goals for 2010tag:www.thefatburningmachineblog.com,2009-12-31:3806a3ec-5275-4a23-98a2-af06f4d89f86Michael Mahony2010-01-01T05:41:00Z2010-01-01T05:41:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #119 <br />December 31</strong><strong>, 2009</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8492776&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8492776&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 798 <br />Day 108 of 335</b></p> <p>Today I put my goals for 2010 out there in front of everyone.  My goals are being posted so that you can hold me accountable.</p> <ol> <li>I will reduce my body fat to 9% by May 1, 2010</li> <li>I will compete in a bodybuilding competition on August 14, 2010</li> <li>I will achieve 90% gym compliance in January 2010 (including cardio sessions)</li> <li>I will achieve 95% gym compliance in February 2010 (including cardio sessions)</li> <li>I will weigh 210 lbs. on May 1, 2010</li> <li>I will blog daily in January 2010</li> <li>I will post photos to my blog weekly</li> <li>I will blog 3 times a week at <a href="http://fitnessexpose.com">http://fitnessexpose.com</a></li> <li>I will release my eBook by March 1, 2010</li> <li>I will do my personal trainer certification by 12/31/2010</li> </ol> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #119 December 31, 2009 ...Perseverancetag:www.thefatburningmachineblog.com,2009-12-30:e41e4a46-9891-47ef-83ba-c896609681f4Michael Mahony2009-12-31T04:44:00Z2009-12-31T04:44:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #118 <br />December 30, 2009</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8480935&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8480935&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 797 <br />Day 107 of 335</b></p> <p>Today I come at you with a discussion about perseverance.  This fitness game isn’t easy and many people give up before they start.  That’s why it is so crowded on January 2 and so empty by March 2—people just give up on their goals.  Check out this latest episode to be inspired towards perseverance.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #118 December 30, 2009 ...Real results with real consistencytag:www.thefatburningmachineblog.com,2009-12-29:d8491b87-e533-4331-84c7-5846bb316fdcMichael Mahony2009-12-30T06:33:00Z2009-12-30T06:33:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #117 <br />December 29, 2009</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8458242&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8458242&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 796 <br />Day 106 of 335</b></p> <p>I wanted to wish my beautiful wife, Alison, a happy birthday today!  We celebrated at the hockey rink with my son’s team winning the championship!</p> <p>Today’s video discusses real results with real consistency.  I had no intention of returning to this topic, but something that happened last night got me thinking and I just had to share my thoughts.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #117 December 29, 2009 ...Consistency is the Focustag:www.thefatburningmachineblog.com,2009-12-28:f58d4f58-1557-4888-870b-3d32c56616acMichael Mahony2009-12-29T04:46:00Z2009-12-29T04:46:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #116 <br />December 28, 2009</strong></p> <p></p> <p> </p> <center>  <object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8428829&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8428829&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>  <br /> <br /></p> </center></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 795 <br />Day 105 of 335</b></center> <p align="left"><font size="2">Today’s video is about consistency—both with your training and your nutrition.  I also spend a bit of time explaining how I’ve come up with my nutritional approach and what my plans are for the next 3 weeks.</font></p> <p align="left"><font size="2">Please note that I have drastically changed the blog this time around.  Pictures will get published one time per week on Sunday.  I will also give a recap of my training for the week on Sunday as well.  You will see daily videos posted along with a very brief commentary on what is contained in the video.  I hope you enjoy the new format.</font></p> <p align="left"><font size="2"></font></p> </td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter via a search for hashtag #mjmwo</h3> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #116 December 28, 2009       ...Get Through the Holidaystag:www.thefatburningmachineblog.com,2009-11-30:e9f79ab4-0133-4c0b-9bc4-e2bf873b6116Michael Mahony2009-11-30T22:06:00Z2009-11-30T22:06:00Z<TABLE style="WIDTH: 100%" cellSpacing=2 cellPadding=0>
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<P align=center><STRONG>The Muscle Building Fat Burning Video Blog #115 <BR>November 30, 2009</STRONG></P>
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<CENTER><STRONG><FONT size=1>What's on my mind today?</FONT></STRONG></CENTER><BR>
<CENTER><B>Day 767 <BR>Day 77 of 995</B></CENTER>
<P align=left><FONT size=2>Today’s video contains a discussion about my current body building situation and how I am doing with that. I also discuss my carb cycling strategy and why it is working for me. I finish off by giving out a great tip on how to stay compliant and get through the holidays. <BR><BR>Please note that I have drastically changed the blog this time around. Pictures will get published one time per week on Sunday. I will also give a recap of my training for the week on Sunday as well. You will see daily videos posted along with a very brief commentary on what is contained in the video. I hope you enjoy the new format.</FONT></P>
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<H3>Follow the Muscle Building Fat Burning Machine on Twitter!</H3></STRONG> <A href="http://twitter.com/mikemahony"><IMG title="By: TwitterButtons.com" height=55 src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width=90></A> <BR><BR><STRONG>
<H3>Get the Cure for Fitness Information Overload Now!</H3></STRONG>
<P>Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! <BR>Free eNewsletter and basic fitness eCourse just for visiting! </P>
<P><A href="http://fitnessexpose.com"><IMG height=280 alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width=336></A> <BR><A href="http://www.fitnessexpose.com"></A></P><A href="http://www.fitnessexpose.com"></A><A href="http://www.fitnessexpose.com"><STRONG>http://www.fitnessexpose.com</STRONG></A></A></A></TD></TR></TBODY></TABLE>Judgment Daytag:www.thefatburningmachineblog.com,2009-10-14:ed706716-1c79-4bf1-a193-cb778163b4bbMichael Mahony2009-10-15T05:39:00Z2009-10-15T05:39:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #114 <br />October 15, 2009</strong></p> <p></p> <p> </p> <center>  <object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=7085362&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=7085362&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>     </p> </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 721 <br />Day 31 of 335</b></center> <br /> <br /><font size="2">Today is Judgment Day for my training and the verdict is in.  I will be taking the rest of the week off from training to allow my back to recover 100%.  Honestly, I feel so much better, but I don’t want to risk any further problems by pushing it.  I want to get better so that I can up the intensity next week.  My lifts are getting to the point where they are quite heavy and I need to push myself to get even better. <br /> <br />I will focus on some light cardio and my nutrition.  That’s where my mind is at today. <br /> <br /><strong><u>Related post</u>: <br /></strong> <br />     <a title="Permanent link to Break it down" href="http://fitnessexpose.com/2009/10/break-it-down/">Break it down</a>  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today I did another walk, but this one was 3 miles in length. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D031_721_SBS_9a404.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #114 October 15, 2009          ...When your body talkstag:www.thefatburningmachineblog.com,2009-10-13:3d14233b-1e34-4574-a5c6-1d54af3bbd2dMichael Mahony2009-10-14T04:07:00Z2009-10-14T04:07:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #113  <br />October 13, 2009</strong></p> <p></p> <p> </p> <center>     <object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=7058243&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=7058243&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>   </p> </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 720 <br />Day 30 of 335</b></center> <br /> <br /><font size="2">The one thing I’ve learned since having back surgery…when your body talks you need to listen.  As discussed in today’s VLog, I have had some issues with my back being sore since my workout on Saturday.  I am waiting until tomorrow to make a decision, but it appears that unless it recovers fully, I will be taking the rest of the week off from lifting.  It isn’t a terrible thing since I did not take a break between the <a href="http://michaelmahony.org?z-ctf" target="_blank">Combat the Fat</a> and the current workout. <br /> <br />For those of you who think it is easy to just take a day off, try being really set on a goal and running into a wall like this.  It is mentally a challenge because every fiber of my existence wants to get into the gym and hit the weights hard.  At the same time, I know I need to listen to my body and when I am recovered fully I will be able to jump in and hit the weights harder than before.</font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">I went for a walk today for 30 minutes with my midgets.  It was a fun time.  We also hit the park and played for a bit. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D030_720_SBS_fcf34.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #113  October 13, 2009           ...I suck and I know it!tag:www.thefatburningmachineblog.com,2009-10-12:51f84bc7-1b1d-4085-9e36-18eb0d890f94Michael Mahony2009-10-13T03:55:00Z2009-10-13T03:55:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #112 <br />October 12, 2009</strong></p> <p></p> <p> </p> <center>      <object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=7032800&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=7032800&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>  </p> </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 719 <br />Day 29 of 335</b> </center> <br /><font size="2"> <br />Today I do not have much to say other than that I suck.  I have done an awful job of keeping my blogs up to date and that is changing NOW.  I have no excuses to make about this.  I am just going to be as consistent with my blogging as I have been with my training.  I apologize and I am going to do much better going forward. <br /> <br />Thank you for continuing to be interested in my plight.  <br /> <br />I have switched to Vimeo for my video uploads.  I have some political reasons why I am doing this.  Hopefully it sticks because YouTube has annoyed me beyond belief.  I have started a channel for both my blogs and plan to use the channel for Fitness Expose to do video tips.  My first one is in production right now and it is all about using your downtime to help you get fit.  Watch for it in the next couple of days. <br /></font><center></center></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today I did an hour <a href="http://michaelmahony.org?z-ctf" target="_blank">Combat the Fat</a> cardio workout.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D029_719_SBS_5953a.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #112 October 12, 2009           ...Facebook for viral accountabilitytag:www.thefatburningmachineblog.com,2009-09-30:31fa3491-e356-448c-9914-ad547bfaa369Michael Mahony2009-10-01T03:24:00Z2009-10-01T03:24:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #110 <br />September 30, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:d5c0981d-92a8-4c71-b4da-04eaeecc772f" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="6df22b73-125f-43a5-b502-20ff4a7649b7" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=MqJv3HbMZPI" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videoe7f56c76f7be.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('6df22b73-125f-43a5-b502-20ff4a7649b7'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/MqJv3HbMZPI&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/MqJv3HbMZPI&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <p align="center"> <br /><strong>Day 707 <br />Day 17 of 335</strong> </p> <font size="2"> <p align="left">This past week I tried something different.  As I am always looking for new ways to up the positive pressure, I put out a message to my list of Facebook friends asking that they hold me accountable for achieving my latest goal that expires today.  I got some interesting responses to my message and overall, the response was positive. <br /> <br />My thought is that I can do this on my own, without anyone holding me accountable.  I have it in me to be disciplined enough to reach my goals.  However, by adding the public component to this particular goal I have got to make it or I will face public humiliation.  Nobody relishes the idea of being publically humiliated.  Thus, the pressure has been ratcheted up a notch.  If nothing else, people know about my goal and will also know if I don’t achieve it.  That pushes me to get busy in the gym and lose the fat that is on my frame. <br /> <br />I have fast become a huge fan of social media.  I blog about using social media with fitness every Saturday.  I am constantly trying to find new ways to  use social media in my fitness program.  I figured that just asking people to hold me accountable was a good idea.  Here is what I posted. <br /> <br /></p> </font> <blockquote> <p>“Hi everyone, I am writing this to ask for your help on something. I have a goal to lose a bunch of fat off my frame by the end of September 2009. I need you to help hold me accountable. It won't take alot of your time, but it will help me out alot. Here is my plan:</p> <p> <br />(a) I will be posting an accountability blog post daily at <a href="http://thefatburningmachineblog.com/">http://thefatburningmachineblog.com</a>. Please visit the blog and post a comment each day (however brief) letting me know that you are watching my progress.</p> <p> <br />(b) I am posting a weekly update on my training every Monday at <a href="http://fitnessexpose.com/">http://fitnessexpose.com</a>. Again, please visit each Monday and leave a comment so that I know you are following up on my training.</p> <p> <br />(c) If you are on Twitter, follow me: @mikemahony</p> <p> <br />(d) Ask your closest friends to add me here on Facebook and ask them to hold me accountable as stated in (a) and (b) above. Help spread this message virally to anyone who you think might be willing to hold me accountable. Every little bit helps.</p> <p> <br />I want to thank you in advance for your help with this. With your help and the help of your friends, I will achieve my goal for sure. I am fired up and ready to do this!</p> <p> <br />Your's in fitness, <br />Mike”</p> </blockquote> <p>One person felt that there was no need for accountability like this, stating that his motto matches that of Nike—“Just do it!”  My response to that I know I can do this without the accountability portion, but adding that level of pressure practically assures that I will hit my goal.  My main question:  If people don’t know about your goal, what stops you from constantly changing it?</p> <p>So, please help with my viral accountability campaign.  If we are not friends on Facebook, please request me at <a href="http://facebook.com/michaelmahony">http://facebook.com/michaelmahony</a>.  If you do not follow me on Twitter, please do so at <a href="http://twitter.com/mikemahony">http://twitter.com/mikemahony</a>.  Please continue to read this blog (and comment).  Please also visit <a href="http://fitnessexpose.com">http://fitnessexpose.com</a> for a weekly update of my training.  Get your friends to do the same thing.  Together we can achieve great things!</p> <p></p> <p></p> </td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was a 1.11 mile run for cardio.</font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M9_D017_707_SBS_cada1.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #110 September 30, 2009             ...Water: Essential for many of reasonstag:www.thefatburningmachineblog.com,2009-09-29:cb34ce40-c09e-45a5-8a9c-451996ab1422Michael Mahony2009-09-30T03:45:00Z2009-09-30T03:45:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #109  <br />September 29</strong><strong>, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:62be5a6e-4c4a-4a64-b0d2-be6015c053b1" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="c9cfe5a9-84d1-4cc0-bb67-27ae5716a2eb" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=TdJaACjELF8" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videoe11feb5e6543.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('c9cfe5a9-84d1-4cc0-bb67-27ae5716a2eb'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/TdJaACjELF8&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/TdJaACjELF8&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <p align="center"><strong>Day 706 <br />Day 16 of 335</strong></p> <p align="left"><font size="2">My son, Matty, is 14 years old and the typical stubborn teenager.  My wife and I have been on his case for a couple of months to drink more water.  Matty typically drinks the minimum amount of water he can get away with.  We have tried, without success, to get him to understand that he needs to increase his water intake.  We think that an incident last month may have finally taught him a lesson. <br /> <br />As mentioned in a previous post, we spent the day at Warped Tour about a month ago, an outdoor concert that lasts all day long.  Matty came with us and was having a great time getting inside the crowds.  At the same time, the heat was very strong.  Matty had water like the rest of us and even drank all of his initial bottle.  However, unlike the rest of us, Matty did not arrive at the concert well-hydrated.  It wasn’t long before he started complaining of a headache and nausea.  We had to take him to the first aid tent. <br /> <br />At the first aid tent, the person in charge told him that he was likely dehydrated and proceeded to give him water.  After drinking close to 60 ounces of water and starting to feel better, my wife and I spoke to him about the importance of drinking water.  He apparently got it (for now) because the rest of our stay there he drank lots of water. <br /> <br />Remember, water is essential for alot of reasons.  Water is a large percentage of your body.  Be sure to hydrate yourself all the time.   <br /> <br />I am currently making very small changes to my nutrition.  I plan to do one little thing at a time.  Currently I am focused on drinking a minimum of 1 gallon of water a day (not including the water I drink during my workouts).  I have been doing this all week long and I have more energy than ever before. I guarantee that this is going to accelerate fat loss as well.  Drinking alot of water is on every single list of important things to do to burn fat.  <br /></font></p> </td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>   <br /><font size="2">  <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/Workout_20090929_44fde.jpg" /> <br /> <br />I haven’t been commenting on my workouts because work has been so busy that I have not had the time to put into doing this blog.  I am officially self-employed after tomorrow and have scheduled time to update both of my blogs into my daily schedule starting today.  <br /> <br />This workout plan is working very well.  Today I felt the confidence to up the weights high enough to hit the correct repetition ranges.  Some big changes are that my squat is now as deep as I can possibly go.  That’s why I backed off the weight just a little bit.  My bench press is feeling extremely strong.  My lat pull down is going up and my lats are growing (see today’s picture).  Every one of my exercises is stronger than it was before.  The training is dialed in and now I have to get the eating dialed (I am referring to my calories).</font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M9_D016_706_SBS_8eb3c.png" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #109  September 29, 2009               ...Breaking Throughtag:www.thefatburningmachineblog.com,2009-09-15:9e057790-4eb1-448f-a9ee-74e555768ed4Michael Mahony2009-09-16T05:05:00Z2009-09-16T05:05:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #108 <br />September 16, 2009</strong></p> <p></p> <p> </p> <center>     <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:e7e45e18-9394-497e-8b51-379ed780ff53" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="b10586a3-214a-407a-b84c-94ad6805b49d" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=L5wExa7_cas" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video24291f19569f.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('b10586a3-214a-407a-b84c-94ad6805b49d'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/L5wExa7_cas&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/L5wExa7_cas&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>     </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <p align="center"> <br /><font size="2"><strong>Day 693 <br />Day 3 of 335</strong></font></p> <p align="left"><font size="2">There comes a time in everyone’s life when they are facing a barrier and they cannot simply climb over it or go around it.  The barrier can be mental or physical, but no matter what type of barrier it is, you just have to break through.  Anything less is failure.</font></p> <p align="left"><font size="2"><strong><u>Break Through Attitude</u></strong></font></p> <p align="left"><font size="2">Our attitude always determines our success.  If you have a terrible attitude you get terrible results in life.  If you have a good attitude, it doesn’t guarantee good results, but it definitely makes them alot easier to achieve.  Having a break through attitude means that you acknowledge the difficulties you might face, but you tell yourself that you can and will accomplish something.  </font></p> <p align="left"><font size="2"><strong><u>Break Through Mindset</u></strong></font></p> <p align="left"><font size="2">When you enter the gym, your mindset will determine your progress on that day.  Hit the weights with the right mindset and you will have an incredible workout.  Your mindset will drive you to new heights.</font></p> <p><font size="2"><strong><u>Break Through Workouts</u></strong></font></p> <p><font size="2">Picture yourself in the gym.  You are about to do a heavy set of deadlifts.  It is the final exercise of a particularly grueling workout.  You are exhausted as you step up to the loaded bar.  You squat down and grab the bar.  This is the moment that will define your entire workout.  Will you have a break through workout where you completely decimate the set of deadlifts or will you just give up?  That’s entirely up to you.  If your attitude and mindset are right, you are sure to have a break through workout.  Step up and decimate those deadlifts.  You will feel incredible afterwards.</font> </p> <p align="left"> <br /></p> <p></p> </td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center>00 <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a really good workout.  I worked hard.  Matty worked hard.  We felt great when we left the gym. <br /> <br /> <table><tbody> <tr> <td><a href="http://thefatburningmachineblog.com/images/81504-71348/image_2.png"><img title="image" style="border-right: 0px; border-top: 0px; display: inline; border-left: 0px; border-bottom: 0px" height="485" alt="image" src="http://thefatburningmachineblog.com/images/81504-71348/image_thumb.png" width="200" border="0" /></a> </td> <td><a href="http://thefatburningmachineblog.com/images/81504-71348/image_4.png"><img title="image" style="border-right: 0px; border-top: 0px; display: inline; border-left: 0px; border-bottom: 0px" height="490" alt="image" src="http://thefatburningmachineblog.com/images/81504-71348/image_thumb_1.png" width="200" border="0" /></a> </td> </tr> </tbody></table> <br />It is important to note that we are doing an extremely slow repetition.  The cadence is 3-0-3-0.  Three seconds up and three seconds down is intense.  Our goals are to hit 4-6 repetitions on the upper body exercises and 8-10 repetitions on the lower body exercises.  It is a tough workout for sure!  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center">No pictures until this mission officially starts next week. </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #108 September 16, 2009               ...Reflecting on the Futuretag:www.thefatburningmachineblog.com,2009-09-14:7ccb6eeb-c95e-477c-ac9a-585e097447d1Michael Mahony2009-09-15T02:58:00Z2009-09-15T02:58:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog  #107 <br />September 14, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:6fdea2b6-f29b-4f14-89ab-2c643196dfec" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="85510082-0f75-4831-bc94-aa56a041acc3" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=Igrtz29mQ-c" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videob55d9386b068.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('85510082-0f75-4831-bc94-aa56a041acc3'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/Igrtz29mQ-c&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/Igrtz29mQ-c&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <p align="center"><font size="2"><strong>Day 692 <br />Day 2 of 335</strong> </font></p> <font size="2"> <p align="left">Today I spent a little bit of time thinking about the future and what it holds.  I am approaching this next year with both excitement and fear.  It is a huge undertaking, but a step I’ve wanted to take for a long time.  </p> <p align="left">I have had a few people ask me what made me decide to do this right now.  The answer is pretty simple.  I was listening to an old podcast from <a href="http://skiplacour.com" target="_blank">Skip Lacour</a> and he made a very salient point.  He said that goals involve setting a date and going for it.  He used the example of a bodybuilding competition as a goal that people always make, but rarely fulfill.  He said that the reason they never achieve their goal of being on stage at a competition is that they never really pick a competition and a date.  He said by picking a competition and a date you lock that into your brain which then goes to work making it happen.</p> <p align="left">To me it came down to accountability.  Skip is absolutely right. By setting a date I am forced to achieve what I want to achieve—getting up on stage and winning a bodybuilding competition in my age group.  Thus, I decided to step up and just do it.  I set the date and then asked <a href="http://www.carlosdejesustotalfitness.com" target="_blank">Carlos DeJesus</a> to train me.  He graciously agreed and began to give me advice right away.</p> <p align="center"><strong>Matty Update</strong></p> <p align="left">As it is Monday, I am doing my Matty update.  </p> <p align="left">He is joining me on the new workout program.  He is excited because he really wasn’t loving the <a href="http://michaelmahony.org?z-ctf" target="_blank">Combat the Fat</a> workout at all.</p> <p align="left">He and I sat down and went over the new workout.  Together we decided that we needed to do 2 “warm up” workouts before the real deal starts.  We both felt that after 12 weeks of the <a href="http://michaelmahony.org?z-ctf" target="_blank">Combat the Fat</a> training we should ease ourselves back into the High Intensity Training mode.  As a result, we plan to do a HIT workout tomorrow and again on Thursday.  </p> <p align="left">Matty has lost several inches in his abdominal area.  The <a href="http://michaelmahony.org?z-ctf" target="_blank">Combat the Fat</a> workout definitely works to strip the fat off your body and Matty is a perfect example of that.  We have mutually agreed to continue the cardio portions of the <a href="http://michaelmahony.org?z-ctf" target="_blank">Combat the Fat</a> training as we move forward. <br /></p> </font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today we hit the gym in the morning and did a 60 minute <a href="http://michaelmahony.org?z-ctf" target="_blank">Combat the Fat</a> training session.  This cardio session is designed so well.  It makes an hour seem like just a few minutes, but at the end I am saturated with sweat.  The intensity is incredible and yet it is all low intensity cardio.  Pretty amazing how that works!  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center">No new pictures until Sunday when this mission truly starts. </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog  #107 September 14, 2009             ...Taking the Passion to a New Leveltag:www.thefatburningmachineblog.com,2009-09-13:a0649ab8-cfa9-4b3f-b388-07e98b9028fbMichael Mahony2009-09-14T02:38:00Z2009-09-14T02:38:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog</strong></p> <p></p> <p> </p> <center>No video blog today!          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <p align="center"><font size="2"><strong>Day 691 <br />Day 1 of 335</strong></font></p> <font size="2"> <p align="left">Today I have a major announcement to make.  If you are a friend of mine on <a href="http://facebook.com/michaelmahony" target="_blank">Facebook</a> you were given some advanced notice on this announcement.  </p> <p align="left">After several years of being passionate about bodybuilding from the auditorium, I have now committed to step onto the stage on August 14, 2010.  I have taken the step of placing a date on the goal that I have had for myself for some time now.</p> <p align="left">I am enlisting the help of master trainer, <a href="http://www.carlosdejesustotalfitness.com" target="_blank">Carlos DeJesus</a>.  Carlos has trained many bodybuilding champions and I plan to be the next.  I will be entering the appropriate age division and plan to win.  My goal is not to compete, but to win.</p> <p align="left">I will begin my training on Tuesday, September 22, 2009.  I will utilize a 3 day a week High Intensity Training full body routine.  You will get to see my workout logs as I progress because I will be posting daily updates to this blog and I will post weekly summaries to <a href="http://fitnessexpose.com" target="_blank">Fitness Expose</a>.  I plan to work harder than I’ve ever worked in my life to achieve this major milestone.  </p> <p align="left">I am hoping that you, the readers of this blog, will come alongside me during this journey.  The following are some ways you can assist me as I go down the road towards this competition:</p> <ul> <li>Post comments to this blog. </li> <li>Follow me on Twitter -- <a href="http://twitter.com/mikemahony" target="_blank">@MikeMahony</a> </li> <li>Friend me on <a href="http://facebook.com/michaelmahony" target="_blank">Facebook</a> </li> <li>Post comments to my weekly summaries at <a href="http://fitnessexpose.com" target="_blank">Fitness Expose</a>. </li> <li>Subscribe to <a href="http://www.youtube.com/user/CoachMike1965" target="_blank">my YouTube channel</a> and watch my video updates </li> </ul> <p align="left">I will be tweeting my thoughts on my progress using the hashtag #mjmbb so be sure to set up a Twitter search for that hashtag so you won’t miss a thing.</p> <p align="left">This is an exciting time for me and I am looking forward to everyone’s support! <br /></p> </font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a rest day.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center">Pictures are under wraps until next Sunday, September 20, 2009. </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog   No video blog today!            ...M8:D47 (D664) What about pain?tag:www.thefatburningmachineblog.com,2009-08-20:9c95755f-3525-4dc3-90de-62281c889079Michael Mahony2009-08-21T02:47:00Z2009-08-21T02:47:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #105 <br />August 20, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:16bd4283-e9f9-4ce1-8797-a555d951d9ac" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="6e66467c-6788-41ce-9f0b-8d2aa743b598" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=SKoDs0XaUyw" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video8dfaf489301a.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('6e66467c-6788-41ce-9f0b-8d2aa743b598'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/SKoDs0XaUyw&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/SKoDs0XaUyw&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">I’ve been doing some thinking lately and have come up with a few interesting conclusions regarding pain.  I am not talking about the debilitating, unable to walk  type of pain.  I am talking about the type of pain you get from an intense workout or how your lungs burn during an extreme cardio workout. <br /> <br /><strong><u>How long</u>? <br /></strong> <br />When you walk barefoot in your house and stub your toe, how long does the pain last?  Generally it passes rather quickly.  You might be left with a bruised toe, but the pain itself subsides as fast as it started.  It is the same way with the pain you get during a lift.  Yes, it hurts to push yourself past the burn, but that pain subsides.  It goes away quickly. <br /> <br /><strong><u>How much</u>? <br /></strong> <br />You obviously need to pay attention to the intensity of the pain you are feeling.  There is the pain of going past the burn during a lift and there is the pain of an injury.  Both are different kinds of pain and they are obvious as to which is which.  Pay attention to pain from an injury because it is an indicator that you need to stop what you are doing.  However, the pain you get while taking a lift to failure is something you want to go beyond.  Push yourself hard and you will see gains. <br /> <br /><strong><u>How often</u>? <br /></strong> <br />Each time you do a lift you are going to feel pain if it is done correctly.  Your job is to push beyond that pain.  Working at this level of intensity is required to get good, consistent gains.  Yes, you are going to be sore after pushing your body this hard, but the results should be worth it to you.  If they are not, maybe this isn’t the right thing for you to be doing? <br /> <br /><strong><u>What is failure</u>? <br /></strong> <br />Finally, you are trying to take the set to failure.  What is failure anyway?  I strongly believe the point of failure is completely influenced by your mental attitude.  Yes, the muscle has a point where it will be unable to move the weight another repetition, but is that where you quit every time?  I am suggesting that most of us quit sooner than we should.  We let our brain stop us before our body does.  Do me a favor.  The next time you are in the gym, do <u>not</u> pick a stopping point (ie. 8 repetitions).  Just pick a weight and do the exercise until you can’t move the weight any more.  I call this “doing all the repetitions.”  That’s right, do them all.  Don’t stop until you can’t move the weight another repetition.  Don’t let your brain stop you, let your body stop you.  You will have to be ready to go beyond the pain that you feel, but it will be worth it.  Give me this favor for the entire workout and then let me know what you think. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was an extremely intense 1 hour cardio session from CTF.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M8_D047_664_SBS_b7ed1.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #105 August 20, 2009             ...M8:D46 (D663) Tabata: Not for the weak of mindtag:www.thefatburningmachineblog.com,2009-08-19:0cbabb61-5ff3-42fa-b00a-a79859b96825Michael Mahony2009-08-20T02:30:00Z2009-08-20T02:30:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #104 <br />August 19, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:48f76ba3-75ed-4f8f-86fc-2f563419d5da" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="c604bb32-effd-4439-9be4-2f970f0dbabb" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=s7-A2Ggmi2I" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videocb7683733f16.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('c604bb32-effd-4439-9be4-2f970f0dbabb'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/s7-A2Ggmi2I&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/s7-A2Ggmi2I&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>         </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">With many people looking for fat burning strategies that don’t take a long time to do, I thought I’d introduce you to a forgotten art form-the Tabata Protocol.  This is an extremely intense 4 minute cardio workout that burns fat. <br /> <br />You might be wondering how 4 minutes of cardio can help.  Think about everything you’ve read about High Intensity Interval Training (HIIT).  How many people are actually practicing true HIIT?  In order to be doing true HIIT you need to have a period of extremely intense activity followed by a period of recovery.  This means sprinting all out for 30 seconds and then resting for 30 seconds and then repeating that a prescribed number of times.  By “all out” I mean just that—hold nothing back, go as fast as you humanly can. Most people do not do that at all.  They set themselves up with a faster and slower interval, but they don’t go as fast as they humanly can. <br /> <br />The Tabata Protocol involves using an exercise (front squats, body weight squats, etc.) and doing a set of as many repetitions that you can do in 20 seconds, then rest for 10 seconds and repeat it for a total of 8 times.  This is true HIIT and really burns fat.  It is not something you can do daily because it is a brutal workout and really hits your body hard.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a CTF interval training day.  Weights combined with cardio make for a truly intense workout experience.  I kept my heart rate steady at 140 BPM. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M8_D046_663_SBS_e1615.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #104 August 19, 2009            ...M8:D45 (D662) Adam Waters’ Real Time Physique Transformationtag:www.thefatburningmachineblog.com,2009-08-18:90daa6ad-0baf-480c-9d15-410320113af3Michael Mahony2009-08-19T05:31:00Z2009-08-19T05:31:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #103 <br />August 18, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:39fad8fb-1797-47a8-b116-73a5851267a3" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="ee521611-9096-4145-8d7b-7495c114e6f7" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=8mw7TvVC6jQ" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video5a5bc37527a6.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('ee521611-9096-4145-8d7b-7495c114e6f7'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/8mw7TvVC6jQ&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/8mw7TvVC6jQ&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><a href="http://thefatburningmachineblog.com/images/81504-71348/image_4.png"><img title="image" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="298" alt="image" src="http://thefatburningmachineblog.com/images/81504-71348/image_thumb_1.png" width="600" border="0" /></a> <font size="2">  <br /> <br /><strong><u>The Master of Accountability Blogging</u></strong> <br /> <br />Today my focus is on the blog that inspired my own blog. Adam Waters has been doing accountability blogging for over 1000 days.  He chronicled his own transformation using this blog and has even written an <a href="http://michaelmahony.org?z=rtp" target="_blank">e-book</a> about the topic.  His e-book guides you through the process of holding yourself accountable as you embark on a physique transformation.  It is pretty amazing stuff. <br /> <br />Adam has managed to connect with people like Tom Venuto, <a href="http://www.carlosdejesustotalfitness.com" target="_blank">Carlos DeJesus</a> and Marc David to create some strong partnerships in the fitness industry.  He seems to be the real deal. <br /> <br />Adam recently ran a physique transformation contest, with the winners announced just recently. He coined the term “Shredder” and now has the “Shreddersphere” which is a private blogging community open to people who purchase his <a href="http://michaelmahony.org?z=rtp" target="_blank">e-book</a>. <br /> <br />If you are interested in learning about accountability blogging, this is the site to hit. It is really short on information, but long on inspiration.  Adam has accountability down to a science. He has made the plan so simple that it is next to impossible to fail when doing it.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was one hour of CTF Low Intensity Interval cardio training.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M8_D044_661_SBS_9d478.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #103 August 18, 2009             ...M8:D44 (D661) Max Deadlift Recordtag:www.thefatburningmachineblog.com,2009-08-18:d2b9ea7d-662c-4b12-94ac-704e427e3128Michael Mahony2009-08-18T14:52:08Z2009-08-18T14:52:08Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #102 <br />August 17, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:e32735ab-0a40-48e0-88bc-786894a2c4a5" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="3743bddd-c455-463d-af76-6f138c3ce3b0" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=Vly7JQVshF0" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video83aa73ae9fc5.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('3743bddd-c455-463d-af76-6f138c3ce3b0'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/Vly7JQVshF0&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/Vly7JQVshF0&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">My son, Matty, has been joining me as I go through my <a href="http://michaelmahony.org?z=ctf" target="_blank">Combat the Fat training program</a>. During this time we’ve done exactly what the program has asked us to do.  It is highly unconventional if you are a bodybuilder, but it is also very effective.  Neither of us has deadlifted in 8 weeks at this point. <br /> <br /><strong><u>Mental Attitude Matters</u></strong> <br /> <br />Last Wednesday I was training my daughter’s boyfriend and Matty joined us as usual.  Since it was not a day for us to workout with weights, Matty decided to give his 1 rep max on the deadlift a try.  He smiled as he loaded 2 plates on either side of the barbell and got into position.  I could see that he was mentally psyching himself out and his initial attempt was a complete failure as a result.  He corrected his mental attitude and got back into position to do his lift. <br /> <br /><strong><u>Intensity Matters <br /></u></strong> <br />Matty was now positioned perfectly to execute the deadlift.  He had 225 lbs. on the bar, which is roughly 20 lbs. heavier than his previous record.  He pulled hard and the weight came up off the ground.  He immediately put the weight down and pulled again.  He got the weight all the way up!  He attempted a 3rd repetition, but could not get the weight all the way up (although he did get it off the floor).  His intensity was amazing.  He wasn’t satisfied with just 1 repetition, he went for 3.  Even though he only managed 2 repetitions, the entire thing was amazing because (a) he has not done a deadlift at all in 8 weeks; and (b) his previous record was 205 lbs. for 1 repetition. <br /> <br /><strong><u>Combat the Fat, Build the Strength <br /> <br /></u></strong>I am happy to report that Matty has increased his strength on the <a href="http://michaelmahony.org?z=ctf" target="_blank">Combat the Fat training program</a>.  He is very pleased with his new record.  Leave him a comment and let him know what you think! <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was CTF Pyramid A day.  In the Advanced Level 2 program this is a tough day.  I find that my heart rate gets very elevated as I push through this intense workout.  Matty calls this day “hell day” because of how hard it is to complete.  I reminded him of his massive deadlifts and he just buckled down and did the difficult work of completing the workout. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M8_D044_661_SBS_26138.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #102 August 17, 2009             ...M8:D43 (D660) Turning Things Aroundtag:www.thefatburningmachineblog.com,2009-08-16:f4db93b3-6d4c-458b-82db-e41fb18987d7Michael Mahony2009-08-17T00:50:00Z2009-08-17T00:50:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #102 <br />August 16, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:2187f073-d8b6-440b-a7ae-02c4471fb7f6" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="26fa0528-99b6-4a31-b943-93fa4deff96c" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=6zEGjEJxigQ" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video82612d6a7d29.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('26fa0528-99b6-4a31-b943-93fa4deff96c'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/6zEGjEJxigQ&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/6zEGjEJxigQ&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>         </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">In the past month alot of things have happened that threw me off course.  My training has been good, but I would not say it was excellent.  My nutrition has been above average/excellent.  Things have gotten easier in that area, but I can now say without a doubt that I am carb sensitive.  I’ve conducted many experiments with nutrition and I have truly determined that I just have to keep carbs lower than most people in order to see results. <br /> <br />Today I am turning things around.  I am back to accountability blogging after twice deciding to quit.  I am going to be using a regular publishing schedule to get things done.  I am also back to posting my daily photos.  I am ratcheting up the accountability and I plan to be shredded by September 30, 2009.  That’s right, I will be posting massive results in just 45 days from now.   You will want to be here reading what I am up to.  <br /> <br />I will continue to educate through this blog.  I will share the things I am learning and give suggestions for how you can apply those things to yourself.  I will continue to chronicle my son, Matthew’s, progress through his own fitness program.  I have also taken on a new person to be a mentor to with the help of <a href="http://www.carlosdejesustotalfitness.com" target="_blank">Carlos DeJesus</a>. You will want to be reading this space to follow what is going on. <br /> <br />Please make sure to comment and let me know you are here.  I am going to need your help in holding myself accountable.  Please be there for me. <br /> <br />I am seriously turning things around and this is going to be the final time I have to do so.  I have had major discipline, but the accountability blogging severely slipped after a long stretch of being good with it.  I am looking for your support, so please help out. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was a rest day.  I am currently working through the <a href="http://michaelmahony.org?z=ctf" target="_blank">Combat the Fat</a> program by Jeff Anderson. This program consists of the following training schedule: <br /> <br />Monday – CTF Pyramid Training (A – Back/Arms/Shoulders/Legs) <br />Tuesday – CTF Low Intensity Interval Training (60 minutes) <br />Wednesday – CTF Circuit Training <br />Thursday – CTF Low Intensity Interval Training (60 minutes) <br />Friday – CTF Pyramid Training (B – Arms/Chest/Back/Abs) <br />Saturday – CTF Low Intensity Interval Training (60 minutes) <br /> <br />This program is aimed at using military principles to burn fat over a 12 week period of time.  It has been alot of fun.  It uses progressive overload principles built into 4 week periods.  I highly recommend this program. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M8_D043_660_SBS_81d35.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #102 August 16, 2009            ...M8:D15 (D632) Ketogenic Dietstag:www.thefatburningmachineblog.com,2009-07-19:f7c0c4cc-9511-4484-ab2a-005e0731029cMichael Mahony2009-07-20T02:29:00Z2009-07-20T02:29:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog <br />July 19, 2009</strong></p> <p></p> <p> </p> <center>My camera (video and still) is down and at the service center, so no video today.</center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">When Atkins became popular, it renewed an interest in the bodybuilding community in ketogenic diets.  These diets consist of higher fat, moderate protein, very low carb nutrition.  A true ketogenic diet will have extremely low carbohydrate content in an effort to force the body to burn fat for fuel.  The very popular Anabolic Diet is based off this type of system. <br /> <br /><strong><u>Low Carb to Force Fat Burning <br /></u></strong> <br />I have tried almost every nutritional technique and have found that a 5 day a week ketogenic diet followed by a higher carb, almost anything you want, diet on weekends works extremely well.  The low carb portion forces the body to become a fat burning machine.  After some consistency with this type of diet plan, the body gets so used to burning fat for fuel that it can handle just about any meal thrown at it.  <br /> <br />The Anabolic Diet is 100% based upon this principle.  It teaches that you can eat low carb 5 days a week and then have free weekends and you won’t gain fat.  It seems to work quite well. <br /> <br /><strong><u>Adequate Protein <br /></u></strong> <br />You must be careful to take in enough protein to rebuild the body after a difficult workout.  Failure to do this will result in you going in the wrong direction.  Your muscles need protein to grow.  Give that to them in the form of adequate protein intake and you are going to see results on a plan like this.  Ketogenic diets are great for leaning out.  You actually feel different as you are getting more and more lean.  It is a tremendous cutting plan.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was a rest day.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today.</center> </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog July 19, 2009   My camera (video and still) is down and at the service center, so no video today. ...M8:D14 (D631) Facebook for Accountabilitytag:www.thefatburningmachineblog.com,2009-07-18:5652f944-3a53-4bb0-9cc9-ba76c49c7015Michael Mahony2009-07-19T02:28:00Z2009-07-19T02:28:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog  <br />July 18, 2009</strong></p> <p></p> <p> </p> <center>My camera (video and still) is down and at the service center, so no video today.</center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Last week I discussed how I am using Twitter to heighten the level of my accountability.  Today I’d like to discuss how I use Facebook to do the same thing. <br /> <br />First, if we have not connected on Facebook, I’d love to do so.  Head over to <a href="http://facebook.com/michaelmahony">http://facebook.com/michaelmahony</a> and add me as a friend. <br /> <br /><strong><u>Blog Import <br /></u></strong> <br />Facebook has the ability to import blog entries.  I use this feature to import every article written on this blog.  This makes the article appear in my newsfeed that every one of my Facebook friends sees.  By doing this, I am increasing the exposure of my blog, which increases my accountability as I get more and more readers. <br /> <br /><strong><u>Link Posting <br /></u></strong> <br />Each time I create a video or write an article that is published on the web, I post a link to it on my Facebook profile. Once again, this goes inot the newsfeed and every one of my Facebook friends sees the link.  This increases the exposure I get on those links. <br /> <br /><strong><u>Viral Accountability <br /></u></strong> <br />Facebook is set up to be viral by nature.  You see something on someone’s newsfeed that interests you, so you hook up to that resource.  Your friends then see that you hooked up with that resource and if it interests them, they also hook up with that resource.  This keeps spiraling on and on in a viral fashion. There is no better way to create massive accountability than this viral manner. <br /> <br />Facebook is definitely a tool that you should be leveraging to ratchet up your accountability. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was another 1 hour cardio session.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today.</center> </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog  July 18, 2009   My camera (video and still) is down and at the service center, so no video today.   ...M8:D13 (D630) Carlos DeJesustag:www.thefatburningmachineblog.com,2009-07-17:f9f5a82d-4e5d-4ee4-97f1-f74b51219daeMichael Mahony2009-07-18T02:28:00Z2009-07-18T02:28:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog  <br />July 17, 2009</strong></p> <p></p> <p> </p> <center>My camera (video and still) is down and at the service center, so no video today.</center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Today my focus for Focus Friday is on <a href="http://www.carlosdejesustotalfitness.com" target="_blank">Carlos DeJesus</a> and his blog, <a href="http://exercisetherapy1.wordpress.com/" target="_blank">The Fitness Herald</a>.  <br /> <br /><a href="http://thefatburningmachineblog.com/images/81504-71348/image_2.png"><img title="image" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="289" alt="image" src="http://thefatburningmachineblog.com/images/81504-71348/image_thumb.png" width="604" border="0" /></a> <br /> <br />For those of you who do not know, Carlos is the inventor of the <a href="http://www.michaelmahony.org?z=qbblog" target="_blank">Quad Blaster</a> and he is a world champion natural bodybuilder.  More so than that, Carlos was undefeated in drug tested competitions.  That is a feat that nobody will ever meet or exceed. <br /> <br />In his blog, Carlos writes about topics that are near and dear to him.  He has been writing alot about unfinished business since starting the blog.  Carlos has links on his blog to interviews he has done, articles he has written and products he has available for sale.  <br /> <br />I highly recommend reading this blog on a regular basis.  Carlos is a wealth of tried and true information.  He tells you the truth whether you want to hear it or not.  I have learned more from Carlos about bodybuilding in a short time than I have from all other resources combined.  I have been lucky to make friends with people like Carlos DeJesus and Marc David.  Carlos is the real deal.  He has tried every technique he teaches and has had success with all of it.  Get over to <a href="http://exercisetherapy1.blogspot.com">http://exercisetherapy1.blogspot.com</a> and put the RSS feed into your news reader.  You won’t be sorry! <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was another rather brutal pyramid training session.  </font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today.</center> </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog  July 17, 2009   My camera (video and still) is down and at the service center, so no video today.   ...M8:D12 (D629) Mental toughnesstag:www.thefatburningmachineblog.com,2009-07-16:40691eef-bb5e-4525-80af-eb641fef8a61Michael Mahony2009-07-17T02:27:00Z2009-07-17T02:27:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog  <br />July 16, 2009</strong></p> <p></p> <p> </p> <center>My camera (video and still) is down and at the service center, so no video today.</center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">A very common issue when working out is mental attitude.  The right mental attitude will carry you further than you ever thought possible, while the wrong mental attitude will sink you before you get started. <br /> <br /><strong><u>Mental Preparation <br /></u></strong> <br />Your mental attitude adjustments need to start before you get into the gym.  Prepare yourself by setting some goals for the workout.  Log them in your workout log and then tell yourself that you are going to achieve them.  Always go into your workouts with the attitude that you are going to succeed.  If you are tired, do not dwell on that.  Do what it takes to energize yourself.  Be ready to work the moment you enter the gym. <br /> <br /><strong><u>Workout Preparation <br /></u></strong> <br />Make sure that you have planned your workout prior to entering the gym.  I personally write down every exercise in the order I am going to do them and I add the weight I am going to attempt in the area where I am recording my first set.  This helps me to focus on the workout when I’m at the gym.  If you go in without a planned workout you are bound to completely lose mental focus while you determine what is the next exercise you should do.  In addition, by having it all written out beforehand, you have the ability to figure out how good the workout is before you start it. <br /> <br /><strong><u>Go Beyond <br /></u></strong> <br />My good friend, <a href="http://www.carlosdejesustotalfitness.com" target="_blank">Carlos DeJesus</a>, speaks about the pain experienced during lifting.  His advice is simple—go beyond the pain.  I’ve adopted that attitude and it really has changed my lifting.  I no longer quit when the exercise becomes uncomfortable.  Instead, I go beyond to the point of failure.  The best example of this would be calf raises.  Most people quit when the calves start to burn.  However, if you are trying to go to failure, this is too early to quit.  Go beyond the pain.  Take the calves to failure.  When you try this for the first time you will be amazed.  At the same time, it changes your mental attitude.  You become mentally tough, knowing that your capabilities are greater than you had previously imagined.  <br />  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today I did an hour of cardio.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today.</center> </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog  July 16, 2009   My camera (video and still) is down and at the service center, so no video today.   ...M8:D11 (D628) High Intensity Trainingtag:www.thefatburningmachineblog.com,2009-07-15:03a2eece-d449-4172-b520-e753e1e045b2Michael Mahony2009-07-16T02:26:00Z2009-07-16T02:26:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog  <br />July 15, 2009</strong></p> <p></p> <p> </p> <center><center>My camera (video and still) is down and at the service center, so no video today.</center>.         </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">There are alot of different approaches to working out.  I strongly recommend that each of you try different things to see what works best for your body.  The Experiment of One is essential for determining where you are at and what works best for you.  One of my personal favorite approaches to working out is High Intensity Training. <br /> <br /><strong><u>Popularized by Arthur Jones <br /></u></strong> <br />In the 1970s, the inventor of the Nautilus line of equipment, Arthur Jones, began training his pupils with a system known as High Intensity Training.  Arthur Jones was responsible for making this type of training popular.  This type of training focuses on quality repetitions to the point of momentary muscular failure. <br /> <br /><strong><u>High Intensity Principles <br /></u></strong> <br />When using High Intensity Training (H.I.T.) you should focus on exercise that is brief, infrequent and intense.  You will perform your exercises with the maximum level of effort you can muster up.  By using the most weight you can use and pushing yourself to the maximum level of effort, you will stimulate the body to increase muscle size and strength.  Because of the extreme intensity level of the workouts, H.I.T. sessions are kept very brief. <br /> <br /><strong><u>A Typical H.I.T. Routine <br /></u></strong> <br />A popular method for putting to together a H.I.T. routine is to use the push-pull principle, where you alternate between pushing and pulling movements.  A typical H.I.T. routine will require just one set of each exercise, hitting the entire body in one session. <br /> <br />A typical H.I.T. routine would be as follows: <br /> <br />Leg Extension <br />Lying Leg Curl <br />Calf Raise <br />Squat <br />Hammer pullover <br />Bench Press <br />Lat pull down <br />Overhead press <br />Cable row <br />Bench dips <br />Bicep curl <br />French curl <br />Upright row <br />Deadlift <br />Shrug <br />Forearm curl <br /> <br />This is quite an effective routine when done with maximum intensity. <br /> <br /><strong><u>Warning <br /></u></strong> <br />While I absolutely believe that H.I.T. is the best method for putting on muscle mass, I must also warn you that it is very easy to get burned out with this type of program.  It is not easy to give your maximum intensity level 3 days a week for months on end.  I personally found that after 24 weeks (with 2 one week breaks) of using H.I.T. I needed to change things up for a little while before coming back to H.I.T.  It was just too much mentally.  I still believe firmly that this is the way to build mass in the least amount of time. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was an extreme set of intervals involving body weight and weight plate exercises mixed with cardio.  It was an awesome workout.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today.</center> </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog  July 15, 2009   My camera (video and still) is down and at the service center, so no video today..           ...M8:D10 (D627) Great bodybuilding infotag:www.thefatburningmachineblog.com,2009-07-14:646a0ddb-2a00-4050-b57d-c5c16341e777Michael Mahony2009-07-15T02:25:00Z2009-07-15T02:25:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog  <br />July 14, 2009</strong></p> <p></p> <p> </p> <center>My camera (video and still) is down and at the service center, so no video today.</center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Today I’d like to take some time to highlight one of my favorite body building web sites, <a href="http://www.discussbodybuilding.com">http://www.discussbodybuilding.com</a> <br /> <br /><a href="http://thefatburningmachineblog.com/images/81504-71348/image_2.png"><img title="image" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="289" alt="image" src="http://thefatburningmachineblog.com/images/81504-71348/image_thumb.png" width="604" border="0" /></a>   <br /> <br />While there are alot of impatient people on the majority of body building web sites I visit, <a href="http://www.discussbodybuilding.com">http://www.discussbodybuilding.com</a> has less of those than most.  The information is generally very helpful.  If you have questions there is a good chance it has already been answered, so be sure to search the forums before posting a new question. <br /> <br />The discussions are broken into logical topics.  A popular topic on the board is lifting heavy.  People are continually asking advice on what workout is the best and how to eat.  The discussions get quite lively at times.  This forum is closely moderated and there are rules for behavior. Violate those rules and you will find yourself banned.  I personally feel this is a great thing.  There is no need for people to hide behind an online moniker and be rude to others. The moderators at Discuss Bodybuilding make sure this can’t happen. <br /> <br />If you want some great body building information, Discuss Bodybuilding is the place to visit. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today I did an hour of cardio, but I used 6 different methods of cardio.  My heart rate stayed at about 140 BPM during the entire workout.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today.</center> </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog  July 14, 2009   My camera (video and still) is down and at the service center, so no video today.   ...M8:D9 (D626) Teenage mindsettag:www.thefatburningmachineblog.com,2009-07-13:439a72e5-afb2-4ad9-8353-3085d6325c22Michael Mahony2009-07-14T02:24:00Z2009-07-14T02:24:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog <br />July 13, 2009</strong></p> <p></p> <p> </p> <center>My camera (video and still) is down and at the service center, so no video today. <br /> </center></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">As many of you know, my main workout partner is my 14 year old son, Matty.  He has been doing such a great job with his progress the past year.  He has also joined me on this Combat the Fat mission. <br /> <br />Matty is the typical teenager.  He really enjoys his snack foods.  When I showed him the Combat the Fat program he realized that his snack foods would have to be eliminated.  With just a small amount of grumbling, he set out to accomplish what the program laid out for him.  At this point, he has managed to stick to the program like a champ.  He is eating better than I’ve ever seen him eat.  He is eating at least 5 to 6 times a day.  He has already learned after one week that food makes the difference more so than exercise.  <br /> <br />The workouts have been a challenge for Matty.  He does not have exceptional upper body strength and push ups play a large role in this program.  Matty has not complained.  He gets down to business and completes the workouts.  I have been very proud of his work ethic throughout this entire program thus far. <br /> <br />Matty’s main goal is to lose the belly fat he carries.  He has been measured at 17% body fat and most of that is in his stomach area.  He is working very hard to eliminate that issue.  He looks forward to the day when he can just maintain his body. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was a pyramid style workout.  I raised my weights on all exercises and barely managed to complete all the repetitions assigned.</font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today.</center> </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog July 13, 2009   My camera (video and still) is down and at the service center, so no video today. ...M8:D8 (D625) How to improve your results by 80%tag:www.thefatburningmachineblog.com,2009-07-12:76625950-ec90-4185-85a0-f8e7c7602c6fMichael Mahony2009-07-13T02:23:00Z2009-07-13T02:23:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video  <br />July 12, 2009</strong></p> <p></p> <p> </p> <center><center>My camera (video and still) is down and at the service center, so no video today..         </center></center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">We are all searching for ways to improve our results.  Some people have it nailed while others tend to fluctuate up and down with the quality of the results they produce.  If I could give you a tip that would improve your results by 80%, what would you think? <br /> <br />The key to extreme success with any fitness program is going to be consistent nutritional strategies.  No matter how hard you work in the gym, if you are fueling your body with junk and far too many calories, you are not going to get the results you are looking for.  Your nutritional strategies are going to make or break you.  There are some simple strategies you can use with your nutrition that will help improve your results by 80% or more. <br /> <br /><strong><u>Carefully Manage Calorie Changes <br /></u></strong> <br />Whether increasing calories or decreasing calories, it must be managed carefully.  Make small changes in either direction and then monitor the results.  If you are trying to increase your calories because you want to build more muscle, add 100 calories a day for a week.  Thus, if you had been at 2,200 calories, go to 2,300 calories and stay there for a week. Find out what your scale and body fat measurements are.  If they are still acceptable to you, increase another 100 calories a day.  Repeat this process until your results go where you don’t want (ie. body fat starts to increase dramatically, etc.) and then just drop back to the previous level and hold it there until you get the final results you are after.  This same process works for dropping calories as well. <br /> <br /><strong><u>Carefully Manage Macronutrient Changes <br /></u></strong> <br />Never just cut your carbs very low or increase them very high.  It has to be done in a careful manner.  Remember, the psychology of all of this plays a huge role in your success.  If you suddenly increase your carb intake for energy and find that you gained fat, it will probably send you into a panic and you will over correct the other way.  Make macronutrient changes in the same manner as you would make calorie changes.  Do things gradually and monitor the progress.  Step back a level when your results go where you don’t like.  This will keep your nutritional plan on target. <br /> <br />Careful management of both calorie changes and macronutrient changes will be the key to your continued success.  These things keep you from overreacting to the results you produce.  Slow and steady wins the race all the time. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was a rest day.</font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today. </center></td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video  July 12, 2009   My camera (video and still) is down and at the service center, so no video today..           ...M8:D7 (D624) Tweet for Accountabilitytag:www.thefatburningmachineblog.com,2009-07-11:99c944c8-d9c1-4c67-8cc5-845cf462cf07Michael Mahony2009-07-12T02:22:00Z2009-07-12T02:22:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog  <br />July 11, 2009</strong></p> <p></p> <p> </p> <center><center>My camera (video and still) is down and at the service center, so no video today..         </center></center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Social Media sites have exploded this past year.  At first it seems very confusing.  Why do you need any of these sites?  What can they do to help your fitness program?  Today I want to discuss how I am using Twitter to ratchet up my accountability. <br /> <br />Twitter is a great tool for getting to know people and for building lists of potential customers for later projects.  At the same time, it is essential that you make personal connections on Twitter because that is what it is all about.  Impersonal interaction is frowned upon and will lose followers. <br /> <br />For me, I use Twitter to get to know people, but at the same time, I use it to ratchet up my personal accountability.  <br /> <br /><strong><u>Two Ways I Use Twitter to Ratchet Up Accountability <br /></u></strong> <br /> <ol> <li><strong>Get Your Blog Content Seen.</strong>  I currently have over 2,600 followers on Twitter.  In order to get my blog content seen by my followers, I have set up an automated process for this to happen.  I have gone to my Google account and set up an RSS feed through Google that leads to this blog’s content.  I then used Twitterfeed.com to push the RSS feed through my Twitter account.  Every time there is new content on this blog, twitterfeed.com pushes that new content through my Twitter account via a tweet.  I don’t have to be logged in nor do I have to trigger anything, it is all automated.  This puts my latest blog posts in front of over 2,600 people all at one time.  Visitor logs show that since I started doing this, traffic has increased tremendously.  In addition to this automated method, I post a regular tweet that simply says “Does your fitness plan lack accountability?” with a link to this blog.  It has worked to get me alot of readers.   </li> <li><strong>Be transparent on nutrition.</strong>  A big thing for me is being transparent about nutrition.  Thus, in this mission I began posting my meals on Twitter.  I prefix each tweet with the day number and what meal it is and then I end each tweet with a has tag #m8.  The hash tag enables my followers (or even those who read this blog and don’t follow me) to search on #m8 and find the meals I’ve been consuming.  This works very well because I am forced to post my meals on Twitter because I am telling my readers that I am doing this and I am giving them an easy way to search for my meals.  Without the hash tag it would be easy to fall off the wagon on this accountability technique.  That’s the cool thing about Twitter, you can create your own hash tag for whatever purpose you need. </li> </ol> <p>I believe that social media has some great tools for accountability.  Over time I will discuss these ideas in this blog, so watch for that. <br /></p> </font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Finished the week with an hour of cardio today.  I am still following the Combat the Fat program.</font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today. </center></td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog  July 11, 2009   My camera (video and still) is down and at the service center, so no video today..           ...M8:D6 (D623) Dougal McDonaldtag:www.thefatburningmachineblog.com,2009-07-10:e9160060-077f-4128-8922-e68c7716edaeMichael Mahony2009-07-11T02:20:00Z2009-07-11T02:20:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog </strong></p> <p align="center"><strong>July 10, 2009</strong></p> <p></p> <p> </p> <center><center>My camera (video and still) is down and at the service center, so no video today.</center>.         </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2"> <br /> <a href="http://thefatburningmachineblog.com/images/81504-71348/image_4.png"><img title="image" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="400" alt="image" src="http://thefatburningmachineblog.com/images/81504-71348/image_thumb_1.png" width="504" border="0" /></a>   <br /> <br />This is Focus Friday and today I am highlighting my friend, Dougal McDonald.  This is a guy who has been through some amazingly difficult times and still maintains a positive attitude.  He came extremely close to death or paralysis and yet here is is, shredding hard again. <br /> <br />If you have never “met” Dougal you are going to want to head over to <a href="http://mindbodysuperfit.blogspot.com">http://mindbodysuperfit.blogspot.com</a> and read his entire story. I strongly suggest that you go back into his archives and read up on this guy. You will not only be amazed, you will be motivated beyond belief.  His story is incredible.  Each time I think I have it tough I remind myself of Dougal and his story and I get right back moving. <br /> <br />I thought that Dougal would make the perfect first edition of Focus Friday. <br /> <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a circuit training workout.  At first it didn’t feel like much, but by the time the workout was over (45 minutes max) I was dripping in sweat and my heart was racing.  I enjoyed the workout on one level, but on another I didn’t find it mentally challenging enough.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today. </center></td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog July 10, 2009   My camera (video and still) is down and at the service center, so no video today..         ...M8:D5 (D622) Why do I do it?tag:www.thefatburningmachineblog.com,2009-07-09:7f360447-f436-4c22-84c6-f18a12d27761Michael Mahony2009-07-10T02:20:00Z2009-07-10T02:20:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog </strong></p> <p align="center"><strong>July 9, 2009</strong></p> <p></p> <p> </p> <center>My camera (video and still) is down and at the service center, so no video today.</center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">As I sat thinking today I started to wonder in my head why I do what I do.  What is the reason I get up at 3:30 a.m. Monday through Friday to hit the gym?  What is it that motivates me to complete a workout?  Why do I enjoy pounding my body into submission every workout?  Why do I continue to run when my lungs are burning and I feel like collapsing?  The answers are both easy to find and hard to find at the same time. <br /> <br /><strong><u>Motivating Factors <br /></u></strong> <br />There are several factors that go into motivating me to get the workouts done.  These factors are what lead me to get up as early as I do, because only by getting up early can I assure that my workouts actually get completed. <br /> <br />I workout because I want to have excellent health.  I want to look and feel the best that I can.  It is important to me because I have a fairly young family and I want to be there for them later in life. <br /> <br />I workout because I like how it feels.  I enjoy pumping iron and running on a treadmill.  These things give me energy and make me feel alive.  <br /> <br />I workout because it makes my body look better.  While some may view this as a vain reason, to me it is just one of the many reasons I do this.  If I wasn’t looking better I wouldn’t work as hard as I do. <br /> <br /><strong><u>Conclusions <br /></u></strong> <br />I have concluded that my motivating factors drive everything else.  Because I have these motivating factors I fit the workouts into my busy schedule. I take the time to learn about new techniques as a result of those motivating factors.  I write this blog as a result of those motivating factors.  All-in-all, the motivating factors have made it possible for me to do anything fitness related.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">No workout today due to illness.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today. </center></td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog July 9, 2009   My camera (video and still) is down and at the service center, so no video today. ...M8:D4 (D621) Get Intensetag:www.thefatburningmachineblog.com,2009-07-08:91a21127-aacb-4798-984f-a159f5b54f09Michael Mahony2009-07-09T02:19:00Z2009-07-09T02:19:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog <br />July 8, 2009</strong></p> <p></p> <p> </p> <center>My camera (video and still) is down and at the service center, so no video today. <br /> </center></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">One of the key components to any workout program is the intensity of that program.  You can achieve a multitude of things just by adjusting the intensity.  It is extremely possible to completely waste your time by not having enough intensity.  You can also boost your results by upping the intensity of your lifting. <br /> <br />Intensity is just one of the many variables involved in a lifting routine.  You would benefit from tracking all of these variables and what effect a tweak here or there has on your results.  By recording this information you can be assured of great results. <br /> <br />To me, working at the highest intensity is essential to fantastic growth.  You can always push yourself harder and harder.  That’s one way to increase intensity.  You can shorten your rest periods and intensity will rise.  You can increase the weight and intensity will increase. <br /> <br />Regardless of the method chosen, increased intensity is the variable I enjoy tweaking the most. I’ve noticed that I get the best from extremely high intensity programs.  There is just something about the increased intensity that hits my muscles hard.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today I was sick, so I missed my workout. </font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><center>My camera (video and still) is down and at the service center, so no picture today. </center></td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog July 8, 2009   My camera (video and still) is down and at the service center, so no video today. ...M8:D3 (D620) Visit regularly, learn muchlytag:www.thefatburningmachineblog.com,2009-07-07:47b876e7-5164-4983-909d-90b149f7eac8Michael Mahony2009-07-08T03:03:00Z2009-07-08T03:03:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #101 <br />July 7, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:224a215a-1816-4c5f-ac1e-40014daa01e6" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="36bbfb6f-386a-4cc0-932e-d18f1cdb2f6d" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=dH8gGlN2tEU" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videob8467fbb6c87.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('36bbfb6f-386a-4cc0-932e-d18f1cdb2f6d'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/dH8gGlN2tEU&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/dH8gGlN2tEU&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>              </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Today I want to introduce you to a website that I feel will be extremely beneficial to your fitness progress.  The proprietor is a good friend of mine, Marc David.  Marc runs a couple of websites, but his blog site located at <a href="http://www.bodybuildingsecretslive.com">http://www.bodybuildingsecretslive.com</a> has some awesome information. <br /> <br />Marc is not afraid to approach any topic on his site.  He has an area on the sidebar that lists recent articles.  In that list you will find an article about the supplements Marc takes, another article in which Marc is interviewed by Dave DePew (my nutritional consultant) and yet another where Marc discusses Monster Milk RTD.  I like the tone of Marc’s articles.  He isn’t afraid to tell you what works and what doesn’t work.  <br /> <br />Marc is extremely consistent despite people’s attempts to trip him up.  Witness a Q&A in his most recent article: <br /> <br /> <blockquote> <p>QUESTION:</p> <p>You said you don’t need to take supplements to build muscle?  At least that is what your book claims along with everybody else in this industry.  Are you contradicting yourself?</p> <p>ANSWER:</p> <p>You do not. I was asked what I personally took, and I responded when most other professionals will not.  I’m not a supplement pusher but I’m not a supplement hater.   You only need handwork, consistency and adequate food intake coupled with recovery to build muscle and burn fat.  I said that, others say it and I stand by it.</p> </blockquote> Marc does not mince words.  He has alot of the same philosophies I do.  He is in the business to help people and not just to make money.  With Marc, what you see is what you get.  He <em>is</em> the guy he portrays in all of his articles.  He doesn’t lead a secret life.  You won’t find incriminating photos of him up on Facebook or Twitpic because Marc practices what he preaches. <br /> <br />I highly recommend adding Marc’s blog to your RSS reader so that you don’t miss a single article.  I have learned a tremendous amount from this man.  I am truly grateful to him for the information that he provides. <br /> <br />Some of my favorite Marc David articles from <a href="http://www.bodybuildingsecretslive.com">http://www.bodybuildingsecretslive.com</a> are: <br /> <br /><a title="Dave DePew Interviews the NoBull Muscle Guy" href="http://www.bodybuildingsecretslive.com/dave-depew-interviews-the-nobull-muscle-guy/">Dave DePew Interviews the NoBull Muscle Guy</a> <br /> <br /><a title="What Supplements Do You Take-" href="http://www.bodybuildingsecretslive.com/what-supplements-do-you-take/">What Supplements Do You Take-</a> <br /> <br /><a title="Hugo Rivera Interview- Part 1" href="http://www.bodybuildingsecretslive.com/hugo-rivera-interview-part-1/">Hugo Rivera Interview- Part 1</a> <br /> <br /><a title="Hugo Rivera Interview- Part 2" href="http://www.bodybuildingsecretslive.com/hugo-rivera-interview-part-2/">Hugo Rivera Interview- Part 2</a> <br /> <br /><a title="Build Muscle Fast" href="http://www.bodybuildingsecretslive.com/build-muscle-fast/">Build Muscle Fast</a> <br /> <br />You can follow Marc on Twitter -- @marc_david <br /> <br />You can connect with Marc on Facebook – <a href="http://facebook.com/marcdavid" target="_blank">http://facebook.com/marcdavid</a> <br /> <br />If you are serious about getting in shape and staying that way then you need to get to know this guy! <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Well, Matty and I were both very sick this morning, so no workout.  We planned to get to the gym for our cardio session  later in the day, but that didn’t happen.  We will be back to it tomorrow. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M8_D003_620_SBS_e6b6f.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #101 July 7, 2009                 ...M8:D2 (D619) Climbing Pyramidstag:www.thefatburningmachineblog.com,2009-07-06:15e0d9c5-be8a-4bf7-996c-90c77dba7d31Michael Mahony2009-07-07T01:53:00Z2009-07-07T01:53:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #100 <br />July 6, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:4ff4b1ca-0016-470b-868d-de608f6a10a8" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="0e755e8f-14a8-4d46-aa7c-7c4fa7139919" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=OYdlyphntZI" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video4f576dc79dac.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('0e755e8f-14a8-4d46-aa7c-7c4fa7139919'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/OYdlyphntZI&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/OYdlyphntZI&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>                </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center><font size="2"> <br />If you’ve been reading this blog for long then you know about my son, Matty.  He has been my workout partner for the past 10 months.  I really enjoy my time with him.  The bonding we do in the gym is irreplaceable.  We have learned alot from each other through the hard work we do together in the gym. <br /> <br />As I look at Matty I am in awe.  His body has been changing before my very eyes.  His lats are starting to pop out and he is thinning down quite a bit.  The baby fat that has plagued him is slowly leaving his body due to his extremely hard work.  <br /> <br />For those of you with a short memory or who haven’t been reading the blog long, let me update you on my son and why I am so proud of him. <br /> <br />The original idea for him to join me at the gym came from him.  He asked and I naturally agreed to have him join me.  At first it was a nightmare.  He would pretend to not be able to lift a weight even one time that he had lifted several times the workout before.  He would never really give it his all.  He wanted to take the easy way out rather than work hard. <br /> <br />At some point he and I started to have small conversations on the way to the gym and on the way home from the gym.  I planned these talks out in advance—just the topics—so that I could help guide him in the right direction.  Realizing that as a dad it was my job to mentor him (and mentoring involves creating independence), I set out to help him understand why we go to the gym daily.  We would have conversations about how silly it is to go to the gym at 4 a.m. but not give your whole effort to the workout.  We discussed results and he was surprised at my take on them (everything you do brings about results, but not always the kind you want).  He got to listen to my philosophy of lifting (you can <em>never</em> work hard enough because you can <em>always</em> go harder than you just did).  I helped him understand how that philosophy is linked to progression.  <br /> <br />Over time I noticed his attitude was changing.  He started to lift harder because it felt good.  He went heavy because it made him feel strong.  At one point, after a particularly grueling, mind blowing workout I saw him smiling, so I asked him an important question.  “Do you workout with me because I make you or because you love it?”  His answer was perfect.  “The answer is both.”  So I decided to clarify.  “Let me understand—you workout with me because you love lifting weights, you do it at 4 a.m. because I make you—is that correct?”  He confirmed that I had nailed it perfectly.  <br /> <br />That was a proud day for me for several reasons.  Here was my 14 year old son telling me that he shares my passion for weight training.  At the same time, he was telling me that he respects me enough to get up at 4 a.m. and not complain about it.  How many of you have 14 year old boys who will do this without a complaint?  Mine has never once complained about getting up in the morning to lift. <br /> <br />From now on, Monday is going to be dedicated to my son Matty.  I will write about topics that interest him or directly relate to him.  I will crow about his progress and generally tell you how proud I am of him.  He is the best workout partner a man could ask for.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Quite a workout today. We did the CTF Pyramids.  Between 3 exercises I completed a total of 383 repetitions at the weight I’d use to get to positive failure on 15 repetitions.  I ended the session with 15 minutes of cardio spread over 3 exercises.  I don’t remember jumping jacks being so taxing!  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M8_D002_619_SBS_62f01.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #100 July 6, 2009                   ...M8:D1 (D618) Confessiontag:www.thefatburningmachineblog.com,2009-07-05:69782a5e-d6bc-4d2c-9c34-05fc8cf7a5bfMichael Mahony2009-07-06T05:20:00Z2009-07-06T05:20:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #99 </strong></p> <p align="center"><strong>July 5, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:1f1e0393-ac54-45ed-8d97-5a1be2e0e638" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="b3d0c58f-41d3-4b80-8ca0-6215e5eeb724" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=7_d_TEc883o" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videoeb0751d2ee39.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('b3d0c58f-41d3-4b80-8ca0-6215e5eeb724'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/7_d_TEc883o&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/7_d_TEc883o&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>                </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Today I have a major confession to make as well as an apology.  When I started this accountability blog 618 days ago it was purely for me.  I had no idea how many people would eventually read it.  I was diligent and posted daily.  In fact, I was probably the most consistent poster out of the group I belonged to at the time.  Over the past 6 months I have been testing a new application that is very important to the future of the company I work for.  I have put my heart and soul into the testing and that has caused my accountability blogging to slip.  My 7th mission is a perfect example of that.  I have not posted since it started.  <br /> <br />As I contemplated all of this, I started to think about shutting this blog down completely.  For selfish reasons, I was very close to just posting a “I’ve shut this blog down” message.  Then I started looking at my site traffic.  I realized that shutting the blog down would effect many people and I wasn’t really ready to do that to people.  I am all about helping others and if reading this blog has helped even one person then I must continue. <br /> <br />With that said, I apologize for not being more regular.  I have now launched the software for my company so the demand on my time is much less.  Starting today there will be a video and picture posted every single day.  If I don’t have time for an extended commentary I will say so.  However, the format of the blog is changing to save me time.  I will be posting my daily video, my daily commentary, my daily workouts and my daily pictures and that is it.  I am not going to post my accountability log daily because (a) it takes alot of time to produce for the web; and (b)  it doesn’t change much.  I will, however, post my accountability log weekly (on Sunday for the previous week) starting next Sunday.  I will also try to do a recap of the week’s events every single Sunday.  I am planning a special day each week to highlight another site (blogger or otherwise).  That’s the extent of my commitment at the current time. <br /> <br />I have been putting the finishing touches on my eBook and think I am finally close to publishing it.  That along with the new software for my company has consumed most of my time.  I have started a new site, <a href="http://fitnessexpose.com">http://fitnessexpose.com</a>, and encourage you to go there and sign up for the eNewsletter.  I have a guest author who writes posts on fitness every Tuesday.  I, myself, write posts several times each week.  The information on that site is similar to my accountability blog, but it really has one purpose—educate people about the fitness industry and how to navigate it safely. <br /> <br />I hope that all of you will continue to read not only this blog, but the Fitness Expose materials as well.  Thank you for your continued loyalty. <br /> <br />During M8 I will be utilizing the Combat the Fat program from Jeff Anderson.  Matty and my friend, Don, will be joining me in this adventure.  We weighed in and took body fat measurements and circumference measurements today. <br /> <br />My M8 goals: <br /> <br /><font size="2"><font size="2"><strong>Goal #1:  I have a body fat percentage of 10% by September 15, 2009 <br />Goal #2:  I weigh 205 lbs. by September 15, 2009 <br />Goal #3:  I measure 36 inches around my abdominal area by September 15, 2009 <br />Goal #4:  I have biceps of 18 inches and quads of 28 inches by September 15, 2009 </strong></font> <br /><strong>Goal #5:  I run a mile in 7:30 by September 15, 2009 <br /></strong></font> <br />I will remain focused on those 5 goals the remainder of this mission.  The goals themselves are written in ink while the dates are written in pencil (thanks Tom Venuto).  <em><strong>TIP:  </strong></em>I have been recopying my goals daily in my journal so they stick in my head and I’ve noticed a much tighter focus on those goals as a result.  <br /> <br /><strong><u>Note to those of you on Twitter <br /></u></strong> <br />You can follow my progress on M8 via Twitter.  Set up a search for #m8 and you will get all my tweets about M8. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a rest day.  I spent alot of my time today just having fun with the family.  I reviewed the workout plan for tomorrow with Matty as he is joining me on this Combat the Fat journey.</font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D001_618_SBS_e95d7.gif" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #99 July 5, 2009                   ...M6:D84 (D562) S.M.A.R.T. Goals: Realistictag:www.thefatburningmachineblog.com,2009-05-09:4f3fa609-4185-4a3f-9bde-26500351728cMichael Mahony2009-05-10T05:24:00Z2009-05-10T05:24:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #43 <br />May 9, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:1b2326cb-8ca6-4fe7-8175-e318252450af" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="18701c6e-3f06-4289-bbd6-efbf1e1d8cd6" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=klZGoWoxWEo" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video6b1b66099e65.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('18701c6e-3f06-4289-bbd6-efbf1e1d8cd6'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/klZGoWoxWEo&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/klZGoWoxWEo&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Today we continue our trip down goal setting lane.  As a review, we are using the S.M.A.R.T. goal setting system.  S.M.A.R.T. stands for Specific Measureable Attainable Realistic Time-sensitive. Today we discuss realistic goals. <br /> <br />As I plan for M7 I have decided to focus on 5 goals that are important to me:  <br /> <br /><font size="2"><strong>Goal #1:  I have a body fat percentage of 12% by August 1, 2009 <br />Goal #2:  I weigh 205 lbs. by August 1, 2009 <br />Goal #3:  I measure 36 inches around my abdominal area by August 1, 2009 <br />Goal #4:  I have biceps of 18 inches and quads of 28 inches by August 1, 2009 </strong></font> <br /><strong>Goal #5:  I run a mile in 7:30 by August 1, 2009 <br /></strong> <br />Each of these goals is extremely realistic.  In order to be realistic, a goal must represent something you are willing and able to work towards.  Goals need to represent substantial progress.  The goal to run a mile in 7:30 is an improvement of 17% and I think that is pretty dramatic for someone that isn’t a runner.  The body fat percentage goal represents a reduction of about 20%.  The scale weight goal is 20 lbs.  Each goal is realistic because I want each and every one of them to happen, so I will be working hard to make them happen. <br /> <br />Tomorrow we will discuss making goals time-sensitive. <br /> <br />Related articles: <br /> <br /><font size="2">M6<img src="http://thefatburningmachineblog.com/emoticons/laugh.png" border="0" />81 (D559) S.M.A.R.T. Goals:  Specific <br /><font size="2">M6<img src="http://thefatburningmachineblog.com/emoticons/laugh.png" border="0" />82 (D560) S.M.A.R.T. Goals:  Measureable</font> <br /></font>M6<img src="http://thefatburningmachineblog.com/emoticons/laugh.png" border="0" />83 (D561) S.M.A.R.T. Goals:  Attainable <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090509_1d7f9.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">I actually threw up during today’s workout.  The Saturday workouts really do something to my metabolism.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Make your goals realistic.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Do you have any unrealistic goals that need to be changed?  Comment this post to answer the question. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0084_562_SBS_3012e.jpg" />   <br />To me, this is how to make a body transformation.  I am the same weight today as I was on Day 1, but I have lost body fat (4%) and I look visibly leaner in the chest and lats.  I much prefer this way of getting in shape to one where you must worry about the scale weight constantly!</td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #43 May 9, 2009             ...M6:D83 (D561) S.M.A.R.T. Goals: Attainabletag:www.thefatburningmachineblog.com,2009-05-08:4a9678fc-3cc4-4a62-a0b4-13191f01313dMichael Mahony2009-05-09T05:21:00Z2009-05-09T05:21:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #42 <br />May 8, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:28485406-cad6-4a40-8cc1-686c2c689554" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="e4fd2718-7c7a-43cb-8402-26c58dc62ab5" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=GkCgYLmA86w" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video726a62898d4f.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('e4fd2718-7c7a-43cb-8402-26c58dc62ab5'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/GkCgYLmA86w&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/GkCgYLmA86w&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">For the past few days I’ve been guiding you through the S.M.A.R.T. goal setting process as I get ready for M7.  As a review, S.M.A.R.T. stands for Specific Measureable Attainable Realistic Time-sensitive.  Today we are going to talk about attainable. <br /> <br />In order to achieve a goal it needs to be a stretch, but it needs to be something you are capable of attaining.  In my case, I have set the following 4 goals: <br /> <br /><strong>Goal #1:  I have a body fat percentage of 12% by August 1, 2009 <br />Goal #2:  I weigh 205 lbs. by August 1, 2009 <br />Goal #3:  I measure 36 inches around my abdominal area by August 1, 2009 <br />Goal #4:  I have biceps of 18 inches and quads of 28 inches by August 1, 2009 <br /></strong> <br />These goals are specific, measureable and attainable.  Consider the goal “I run a mile in 5:30 by August 1, 2009” and ask yourself if you think it is attainable when right now I run a mile in 9:00.  I would say that it is too big of a stretch.  A better goal would be: <br /> <br /><strong>Goal #5:  I run a mile in 7:30 by August 1, 2009 <br /></strong> <br />In order to attain this goal all I have to do is shave 7.5 seconds off my mile time each week of M7.  The progression would work like this: <br /> <br />Week 1 (end);  8:52.5 <br />Week 2 (end):  8:45 <br />Week 3 (end):  8:37.5 <br />Week 4 (end):  8:30 <br />Week 5 (end):  8:22.5 <br />Week 6 (end):  8:15 <br />Week 7 (end):  8:07.5 <br />Week 8 (end):  8:00 <br />Week 9 (end):  7:52.5 <br />Week 10 (end): 7:45 <br />Week 11 (end): 7:37.5 <br />Week 12 (end): 7:30 (goal achieved!) <br /> <br />By shaving 7.5 seconds a week off my mile time I can definitely achieve the goal of 7:30 for a mile.  This goal is now attainable. <br /> <br />Those are the five goals I will start off Mission 7 with.  This time I am going to focus on small things that will help me with my ultimate goal of losing body fat.  Tomorrow we will examine all 5 goals and determine if they are realistic. <br />  <br />Related articles: <br /> <br />M6<img src="http://thefatburningmachineblog.com/emoticons/laugh.png" border="0" />81 (D559) S.M.A.R.T. Goals:  Specific <br /><font size="2">M6<img src="http://thefatburningmachineblog.com/emoticons/laugh.png" border="0" />82 (D560) S.M.A.R.T. Goals:  Measureable</font> <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090508_15c84.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Why exactly do I enjoy killing myself in the gym?  Honestly, I really do enjoy it.  It sounds masochistic, but I really enjoy getting my butt kicked in the gym and today was no different!  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Make your goals attainable.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Do you have any goals that you set to a point where they are not attainable?  Comment this post to answer the question. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0083_561_SBS_46778.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #42 May 8, 2009             ...M6:D82 (D560) S.M.A.R.T. Goals: Measureabletag:www.thefatburningmachineblog.com,2009-05-07:20c8bddd-bd19-402d-8803-b4ee062ff94eMichael Mahony2009-05-08T05:00:00Z2009-05-08T05:00:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #41 <br />May 7, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:75f8aa22-41ee-468a-9361-0987afb3cb3a" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="9c160a89-b969-4ada-9593-e2623dfc4337" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=hqzEui72vkI" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video9af84b018938.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('9c160a89-b969-4ada-9593-e2623dfc4337'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/hqzEui72vkI&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/hqzEui72vkI&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">As I set my goals for Mission 7 I am using the S.M.A.R.T. system.  As a review, this stands for Specific Measureable Attainable Realistic and Time-sensitive.  Today we are talking about measureable goals. <br /> <br />I have already committed to two goals for Mission 7: <br /> <br /><strong>Goal #1:  I have a body fat percentage of 12% by August 1, 2009 <br />Goal #2:  I weigh 205 lbs. by August 1, 2009 <br /></strong> <br />These goals are both specific and measureable.  They are specific in that they give you exactly what the end point is going to be—12% body fat and 205 lbs. body weight.   <br /> <br />For a goal to be measureable there has to be some way to track it.  In the case of Goals #1 and #2, they are clearly measureable.  This leads me to my third goal for Mission 7: <br /> <br /><strong>Goal #3:  I measure 36 inches around my abdominal area by August 1, 2009 <br /></strong> <br />Can I measure this? Of course I can!  Thus, Goal #3 is a measureable goal.  This has lead me to another goal:  I will increase the size of my arms and legs.  Is this a specific and measureable goal?  It is specific because it refers to the arms and legs, but it certainly is not measureable.  Thus, I change the goal as follows: <br /> <br /><strong>Goal #4:  I have biceps of 18 inches and quads 28 inches by August 1, 2009 <br /></strong> <br />This one is extremely measureable.  All I have to do is take my starting circumference measurements and track them weekly and see if I meet the goal. <br /> <br />Tomorrow we will discuss attainable goals.  Please come back to read that. <br /> <br />Related articles: <br /> <br />M6<img src="http://thefatburningmachineblog.com/emoticons/laugh.png" border="0" />81 (D550) S.M.A.R.T. Goals: Specific <br />  <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090507_7e0e0.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a double cardio day for me.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Make your goals measureable to achieve them more readily.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Do you have any goals you need to modify to make them measureable?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0082_560_SBS_df950.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #41 May 7, 2009             ...M6:D81 (D559) S.M.A.R.T. Goals: Specifictag:www.thefatburningmachineblog.com,2009-05-06:fffd1676-f9a9-45ce-8e5d-da81e69d8f54Michael Mahony2009-05-07T04:37:00Z2009-05-07T04:37:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #40 <br />May 6, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:501e9a9c-792c-40d9-a5c2-3e0530a178f5" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="85f6d2c9-fec4-40b4-be8c-2b8ad5103feb" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=S_EsNpnH8Js" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video34a99f261e66.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('85f6d2c9-fec4-40b4-be8c-2b8ad5103feb'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/S_EsNpnH8Js&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/S_EsNpnH8Js&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">I am currently planning for my next mission and as a result I am revisiting the setting of goals.  I always use the S.M.A.R.T. system when setting my goals.  My thought was maybe I should share the process with all of you, so here we are in the first of a 5 part series on goal setting.  You will not only get a good lesson on setting goals, but you will get a look inside my planning process for a mission. <br /> <br />I have already decided that Mission 7 will revolve around losing body fat.  I have been working for months on building muscle, so now I need to melt off the remaining fat to reveal the muscle I’ve worked so hard for. It is there, my measurements confirm that.  <br /> <br />First, what does S.M.A.R.T. statnd for?  Some of you may know that it is a system of setting goals that stands for Specific Measureable Attainable Realistic Time-sensitive.  Today we will discuss specific goals. <br /> <br />As I stated above, my next mission is going to revolve around losing body fat. Does this mean my goal should be “I will lose body fat”?  Do you think that is a very specific goal?  Let’s see what we think. <br /> <br />Does this goal tell me when I’ve accomplished it?  Do I have a way of knowing that I am done with the goal?  The obvious answer is that I do not have any way of knowing I’ve accomplished the goal.  <br /> <br />A better goal is “I have a body fat percentage of 12%” because it if very specific.  I know where I am starting and I have an exact idea of where I want to end up—12%.  There are other aspects of this goal that are still missing, but for sake of today’s discussion, this is a good goal.  <br /> <br />It is important for your goals to be specific because you want your brain working on accomplishing the goal right away.  The target is specific so you can’t go off track.  <br /> <br />Thus, my first goal for the mission will be: <br /> <br /> <blockquote><strong>Goal #1:  I have a body fat percentage of 12% on August 1, 2009</strong></blockquote> My second goal for the mission will arise as a result of the first goal.  <br /> <br /> <blockquote> <p><strong>Goal #2:  I weigh 205 lbs. on August 1, 2009 </strong></p> </blockquote> <p>Clearly I will be happy with any weight as long as Goal #1 is achieved.  In other words, I am more focused on the body fat percentage than I am on the scale weight. Goal #2 is also a very specific goal.</p> <p>Tomorrow we will talk about making goals measureable. <br /></p> </font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090506_92de6.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Yet another brutal workout today.  I wish I could tell you more about what I am up to, but I cannot.  Just rest assured that this series of workouts is one of the most difficult and intense I’ve ever experienced.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Make sure that your goals are specific.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Do you have any goals that need to be corrected to make them specific?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0081_559_SBS_27a26.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #40 May 6, 2009             ...M6:D80 (D558) Compound or Isolation: Does it matter?tag:www.thefatburningmachineblog.com,2009-05-05:6e1baa36-acaa-4bc1-875a-ad2c1dbd98e2Michael Mahony2009-05-06T04:31:00Z2009-05-06T04:31:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #39 <br />May 5, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:678592e4-1e2a-448c-8fa1-fe66f8c3b4b1" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="b1414863-3722-4fbe-8019-b4046ae39ed9" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=m2AkROCAOCg" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video250e9ed6dc22.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('b1414863-3722-4fbe-8019-b4046ae39ed9'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/m2AkROCAOCg&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/m2AkROCAOCg&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Read almost any bodybuilding forum on the internet today and you will see people on both sides of this issue passionately stating their case.  Should you stick to just compound movements or is it ok to add in some isolation exercises for good measure?  My answers may surprise you. <br /> <br />I was once a “compound only” defender.  I know that compound movements recruit more of your muscles than isolation exercises.  I worked hard and used compound movements. I heard all about how you don’t have to train biceps directly as they will grow from just compound movements.  Being a proponent of the Experiment of One, I quickly learned that this is not true for me.  I get my best growth in my biceps when I train them directly.  <br /> <br />At the same time, I truly believe that if you focus too much on isolation movements you are shortchanging yourself.  Compound movements should dominate your routines.  Isolation movements should be there to assist.  In fact, if you are working on building strength and increasing mass, I’d focus mainly on compound movements.  They will give you the most bang for the buck. <br /> <br />The system I am using now mixes compound movements with isolation movements, resulting in some of the most brutal workouts I’ve ever experienced.  The pain that comes along with biceps exercises is exquisitely intense.  I love the feel of the pump in my biceps at the end of a hard fought set of curls.  There is no other feeling quite like it. <br /> <br />On the other hand, when you just finish blasting out a heavy compound set you feel like Hercules.  That feeling carries you through your workout with the knowledge that you can and will lift anything.  It is amazing! <br /> <br />Execute the Experiment of One.  Find out what works best for you and then work it hard.  You won’t be sorry.  <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090505_b3305.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />When I originally read through this workout my thoughts were “Not that big a deal” but after yet another brutal beating of my body, I don’t think that any longer.  Matty and I simply blasted ourselves again today.  When we leave the gym we laugh about how hard we worked.    <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Make sure to use the Experiment of One to determine the various factors that can effect your workouts.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">What percentage of your workouts contain isolation movements?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0080_558_SBS_c2073.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #39 May 5, 2009             ...M6:D79 (D557) Work harder and gain moretag:www.thefatburningmachineblog.com,2009-05-04:aeefc2d2-5446-4c23-9ba0-f5a5e6e80350Michael Mahony2009-05-05T02:32:00Z2009-05-05T02:32:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #38 <br />May 4, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:24a5ba3a-e7eb-4319-92f5-ffaf69ed1162" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="3ef525ad-4b1e-4ee8-a59c-f4718fde5ca0" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=C4xr1HJasdI" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video72f296275b4d.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('3ef525ad-4b1e-4ee8-a59c-f4718fde5ca0'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/C4xr1HJasdI&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/C4xr1HJasdI&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>            </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">High Intensity Training follows some extremely simple, but profound principles.  By following these principles you will work harder and gain more.   <br /> <ul> <li>Intensity.  The higher intensity stimulates the body’s musculature to grow.  Intensity is increased by (a) progressively increasing the amount of weight you use; (b) progressively decreasing the amount of time it requires to perform a certain amount of work; or (c) by carrying each set to a point of total failure. </li> <li>Duration.  As intensity increases, duration must decrease.  Since we know that intensity stimulates the body’s musculature to grow, the less time you spend in the gym the better.  This is only true if you increase the intensity, thereby decreasing the duration. </li> <li>Frequency.  The number of times per week you workout is going to be important.  It is tough work hitting your body with extreme intensity.  Your body will need rest to recuperate from the pounding it takes. </li> <li>Adaptation.  Your body will adapt to the load being placed upon it.  Therefore, you must do everything you can to avoid that adaptation.  Change up the exercises, increase the weight, modify the frequency…it all helps to deal with adaptation. </li> </ul> <p>When you apply the above principles you see bigger gains.  The more strict you are with these things the better your results tend to be.</p> <p></p> </font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090504_39c32.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />I had a great cardio session in the morning, walking uphill on the treadmill for 60 minutes.  It was a great walk and my heart rate was in the area of 120 BPM for the entire time.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">The formula fits—work harder and gain more.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">How do you make yourself work harder?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0079_557_SBS_9e83d.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #38 May 4, 2009               ...M6:D78 (D556) Dougal McDonaldtag:www.thefatburningmachineblog.com,2009-05-03:df6fc384-c6ce-4990-a899-4f7189472b9eMichael Mahony2009-05-04T02:10:00Z2009-05-04T02:10:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #37 <br />May 3, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:ce858b1a-d105-4e42-98f9-b421b07dd272" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="24debb5c-3a19-493a-bef3-8b8eef4622b8" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=amCrhEG4Mv0" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videof51fbe5f8754.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('24debb5c-3a19-493a-bef3-8b8eef4622b8'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/amCrhEG4Mv0&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/amCrhEG4Mv0&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>           </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">If you’ve been around the Shreddersphere very long you know Dougal McDonald.  Dougal’s story is amazing and you must read it yourself to get the full picture.  Head on over to <a href="http://mindbodysuperfit.blogspot.com/" target="_blank">Mind Body Superfit Blog</a> and read about Dougal’s surfing injury and the several surgeries he has experienced as a result. <br /> <br />Dougal is competing in Adam Waters’ <a href="http://www.michaelmahony.org?z=rtp" target="_blank">RTP Transformation Contest</a> and I believe he has an excellent chance to win.  In the past, Dougal won the Body for Life challenge, so he is a formidable opponent in this contest.   Due to circumstances beyond my control (ie. Adam Waters refusing to allow me back into the Shreddersphere out of his own stubbornness, and for no other good reason) I am unable to cheer these guys on, but I am watching the external blogs and cheering for the contestants in that manner. <br /> <br />Head on over to Dougal’s blog and leave a comment.  Let him know that you are supportive of his efforts as he attempts to win the <a href="http://www.michaelmahony.org?z=rtp" target="_blank">RTP Transformation Contest</a>. <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090503_79a38.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a rest day and it was indeed needed.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Overcoming adversity seems to give people a confidence that just does not exist in others. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /> <br />How do you overcome adversity in your life?  Comment this post to answer the question.</td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0078_556_SBS_3e007.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #37 May 3, 2009              ...M6:D77 (D555) Macronutrients: Do They Matter?tag:www.thefatburningmachineblog.com,2009-05-02:32e62a3f-145f-4bad-badf-948560ffc0f1Michael Mahony2009-05-03T04:58:00Z2009-05-03T04:58:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #36 <br />May 2, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:cfd0a1ec-cfeb-4761-b436-cdbe01b4329f" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="399c7c5d-43ae-4baa-be01-d392be53bb52" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=13Nk1NLkrzQ" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video5fab27c3d44a.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('399c7c5d-43ae-4baa-be01-d392be53bb52'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/13Nk1NLkrzQ&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/13Nk1NLkrzQ&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>             </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Macronutrients—carbohydrates, fats, protein—get alot of attention in most nutrition plans, but should they?  Is it important to count macronutrient ratios or is it more important to count calories?  Does it make a difference either way?  Here are my reasons why it isn’t important at all:   <br /> <ul> <li>Low carb or higher carb--for most people it doesn't matter. Losing fat is about burning more calories than you eat. </li> <li>Low fat or high fat--as long as it is essential fatty acids and good fat it really doesn't matter. Good fat in the form of essential fatty acids actually helps with fat loss. Again, it is more about calories than anything else. </li> <li>Calories are the reason you gain or lose fat, so it is much more important to count calories. </li> <li>Experimenting with macronutrients is a good way to find what works for you, but it still comes back to calories in versus calories out. </li> <li>I've personally tried many different macronutrient ratios. All of them worked as long as I paid attention to total calories. </li> </ul> <p>The bottom line is that calories are king in this discussion.  If you eat 4,000 calories and keep a perfect 40/40/20 carb/protein/fat ratio you are still going to gain fat.  There is no doubt in my mind.  The simple formula is still true—you lose fat when the number of calories you consume is less than what you expend on a daily basis.</p> <p></p> </font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090502_c9731.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Have you ever felt like your heart was going to just burst out of your chest? Have you ever felt like you were going to pass out at the end of every set?  Have you ever felt like you needed to crawl to the next station?  Have you ever felt nauseous the entire workout?  Unless you answered yes to each of those questions, you have no idea how the workout today made me feel.  I can actually feel the muscles growing and the fat melting as I do these workouts.  There is a definite metabolic change taking place in my body.  It sounds sick, but I love the feeling I get.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Macronutrients are just the building blocks of your nutrition, while calories are the end point. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Do you track your calories daily?  Comment this post to answer the question. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0077_555_SBS_1511a.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #36 May 2, 2009                ...M6:D76 (D554) Train Your Brain!tag:www.thefatburningmachineblog.com,2009-05-01:4ce3583f-1ba8-46f3-8934-07c57670c624Michael Mahony2009-05-02T03:45:00Z2009-05-02T03:45:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #35 <br />May 1, 2009</strong></p> <p></p> <p> </p> <center>      <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:2fcb44bc-bf3f-43f4-a9a7-a50a71ad187e" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="bc7b61ac-a7f0-4c19-af75-5ccc9df5d8ff" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=qD6BmO5s6Ko" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videod8ea09d006a7.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('bc7b61ac-a7f0-4c19-af75-5ccc9df5d8ff'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/qD6BmO5s6Ko&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/qD6BmO5s6Ko&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>      </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Your brain is a very important aspect of your physique transformation.  Next week I will be discussing my goal setting process and you will see why the brain is extremely important in that.  For now, let’s discuss the way your brain is important to your fitness program and then we will talk about how to train your brain. <br /> <br /><strong>Why Your Brain is Important <br /></strong> <br />  <br /> <ul> <li><em>Motivation</em>. Your brain is where you execute upon all motivating factors. </li> <li><em>Willpower</em>. Your brain is the source of your willpower. </li> <li><em>Decision-making</em>. Your brain is where the decisions are made </li> <li><em>Intensity</em>. Your brain determines how much intensity you can and will use during a workout. </li> </ul> <p><strong>How to Train Your Brain</strong> </p> <ul> <li><em>Puzzles</em>. Jigsaw puzzles are a great way to train your brain. You learn to recognize patterns and put them together correctly. </li> <li><em>Reading</em>. Reading takes your imagination and pushes it to new levels. You are forced to see the scenes in your mind. You expand your knowledge and your vocabulary. </li> <li><em>Chess</em>. Playing chess forces you to think. Thinking expands your brain capacity. </li> <li><em>Food</em>. Choosing the right food will also help train your brain. Fish oil and Omega-3, 6 and 9 oils are brain food. Use them daily. </li> </ul> <p></p> <p>Take these thoughts and apply them and you will begin to see changes that you are looking for.</p> <p></p> </font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090501_45f2f.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today’s workout was extremely grueling.  I have become accustomed to the feelings of pain and nausea as I finish off these tough workouts.  The results are going to speak for themselves.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Take care of your brain like it is the only one you’ve got because it <em>is</em> the only one you’ve got.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">How do you train your own brain?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0076_554_SBS_9865b.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #35 May 1, 2009               ...M6:D75 (D553) Fitnessexpose.com explainedtag:www.thefatburningmachineblog.com,2009-04-30:420670d3-51df-4bfe-b5fd-fa11a7b67281Michael Mahony2009-05-01T04:59:00Z2009-05-01T04:59:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #34 <br />April 30, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:3161d261-f668-4cd6-9f1a-8d7a963c52a4" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="e674b9eb-afa3-4fbf-b219-31faa38866b6" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=1IjB2OyR6x0" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video5b3d85404158.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('e674b9eb-afa3-4fbf-b219-31faa38866b6'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/1IjB2OyR6x0&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/1IjB2OyR6x0&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>           </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">I’ve been building up towards the BETA release of <a href="http://fitnessexpose.com">http://fitnessexpose.com</a> and today I’d like to discuss the plans for the site. <br /> <br /> <ul> <li><strong>Blog.</strong> We will have regular blog articles that will include guest authors. The topics will be strictly about fitness and nutrition. </li> <li><strong>Free moderated discussion board.</strong> We will have a free moderated discussion board where you can discuss the topics that concern you. You can get the answers you need from the many people who will be part of this discussion board. </li> <li><strong>Members only subscription area.</strong> While there will be alot of free information available on the site, we are planning a members only subscription area that will contain more detailed information. The membership fee will be extremely small. </li> <li><strong>Suggested products area.</strong> We will have an area of the site where we will suggest products that have been checked out. You can trust the recommendations made by the site. </li> <li><strong>Ask the Experts.</strong> We will have an Ask the Experts area where you can ask specific questions and have them answered by our panel of experts. </li> </ul> Head over to <a href="http://fitnessexpose.com">http://fitnessexpose.com</a> and get signed up for our mailing list.  You will receive alot of free benefits just for being a member of our mailing list, including a free eCourse on how to get into the best shape of your life, chock full of principles that will help you change your physique. <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20040430_acbbf.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Cardio today was awesome.  I did a 65 minute steady state cardio but pushed it to the upper limits.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">A support system is vital for success.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">What is your support system?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0075_553_SBS_91496.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #34 April 30, 2009              ...M6:D74 (D552) How to solve the information overload problemtag:www.thefatburningmachineblog.com,2009-04-29:327df2c8-b7d7-45ab-be24-023671f8c059Michael Mahony2009-04-30T05:04:00Z2009-04-30T05:04:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #33 <br />April 29, 2009</strong></p> <p></p> <p> </p> <center>Due to a technical glitch, the video #33 is gone forever!         </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <p> <br /><font size="2">The solution to the problem is you.  You have to take a stand.  Stop buying every single fitness program that comes out.  Take advantage of the money back guarantees that are offered.  Fight back! <br /> <br />If everyone continues to allow these people to get away with stealing their hard earned money it will never stop.  The only way is to stand up and tell the scammers that you are not going to take it anymore.  Use the following advice and you will gain control over the problem. <br /> <br /></font> <ul> <li>Check out everyone who tries to sell you something. </li> <li>If you decide to buy, take advantage of the money back guarantee if the product does not teach you anything new. </li> <li>Blog about your experiences with these products. Do reviews that reveal the whole truth. </li> <li>Make comments on blog sites that support the bogus products. Education is going to be the key. </li> <li>Read everything in light of the principles you learn and discard what fails to fit. </li> </ul> </p> <p>When all else fails, head on over to <a href="http://fitnessexpose.com">http://fitnessexpose.com</a> and join the fight!</p> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090429_0eb48.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Again I had another intense workout.  The new program is tough.  I feel like I have to remain at 100% focus the entire time I am in the gym.  Anything less will let the workout get away from me and that can’t happen.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Taking a stand is brave, but necessary.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Are you willing to be a part of the solution?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0074_552_SBS_75704.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #33 April 29, 2009   Due to a technical glitch, the video #33 is gone forever!         ...M6:D73 (D551) Why is information overload a problem?tag:www.thefatburningmachineblog.com,2009-04-28:c55245ef-0088-470b-92d8-00e4f391923cMichael Mahony2009-04-29T04:45:00Z2009-04-29T04:45:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #32 <br />April 28, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:5920c4f5-6c64-4899-8184-64d5fd3a170a" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="8fe59035-8ba0-4466-9dec-6057c0a66f84" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=Lye8yRQ3ULg" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video280cc0f59e32.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('8fe59035-8ba0-4466-9dec-6057c0a66f84'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/Lye8yRQ3ULg&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/Lye8yRQ3ULg&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Why is information overload such a problem?  The answer is really very simple. <br /> <br />Information overload causes people to take courses of action that are not in their best interests.  They change programs in the middle without seeing what the results will be of the program they are on.  The idea the scammers have is to confuse you so much that you just keep spending more and more money on their programs.  <br /> <br />If you allow yourself to continually read new information and don’t bother to really process the information through a careful process, you are bound to confuse yourself.  As I have heard Skip La Cour say many times, stop reading so much.  Learn some principles and then apply them.  Get on board with a program and then agree to stick with it for at least 12 weeks so that you can assess what the results will be. <br /> <br />I have started <a href="http://fitnessexpose.com">http://fitnessexpose.com</a> for this very reason.  I want to educate you on the dangers of all the information that is out there today.  I want to help you help yourself.  Get over to the site and read the articles that are already appearing.  Get on the mailing list and take part in the free eCourse.  You won’t be sorry. <br /> <br />You need to do something about all the information you are presented with on the internet.  You need some help filtering out the good from the bad.  Give it a try.  Find out what help is available at <a href="http://fitnessexpose.com">http://fitnessexpose.com</a>.</font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090428_49abe.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />The arm portion of this workout is enough to make a grown man cry.  I threw up at the end of my workout today.  My body faced such severe changes that it couldn’t hold it back.    <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">The problem is something that you can control.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">How are you avoiding the problems presented by information overload?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0073_551_SBS_cc54b.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #32 April 28, 2009             ...M6:D72 (D550) What is Information Overload?tag:www.thefatburningmachineblog.com,2009-04-27:93188a11-94fe-4573-8166-564161933cb4Michael Mahony2009-04-28T04:51:00Z2009-04-28T04:51:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #31 <br />April 27, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:c17c99bc-91d9-4ea0-aeba-94bf212a53ec" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="3ac8d01d-891d-4d60-9b99-8557cf870439" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=H_ww_iBO-2o" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video368cf9afbf89.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('3ac8d01d-891d-4d60-9b99-8557cf870439'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/H_ww_iBO-2o&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/H_ww_iBO-2o&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>           </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Today I was asked where information overload comes from.  I stopped for a second to think about a good answer.  <br />Information overload is the result of there being too much information available that portrays itself as the solution to a problem.  In the fitness industry this comes in many forms.  If you feel like you can trust a certain individual and they keep selling different fitness plans, what are you supposed to do?  If you are not careful and don’t check things out you are going to want to try everything “your expert” puts out. This is a huge mistake.  You have to check everything out.  <br /> <br />If “your expert” says in his major works that you need to work out for a minimum of an hour a day and suddenly he is pushing the newest 7 minute workout, you should be immediately suspicious.  Pushing that workout would conflict with his previous teachings. This would be fine except that the week after he pushes the 7 minute workout he comes out with the new 65 Minute Full Body Blast workout.  So what are you supposed to do? <br /> <br />Most people simply read too much information. They jump around from plan to plan, program to program trying to find the magic bullet.  Why don’t they realize that there is no magic bullet?  Why aren’t they considering the fact that it takes time to see results from any program?  If they don’t give something time to work how are they going to assess results? <br /> <br />Information overload comes from an onslaught of information on the internet and our willingness to listen to that information.  The end of information overload is completely up to you.  <br /> <br /><a href="http://fitnessexpose.com">http://fitnessexpose.com</a> The End of Fitness Information Overload! <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090427_bf41d.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Double cardio today!  This morning I did a one hour steady state cardio session and then this afternoon I did a 16 minute Max OT cardio session.    <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">The solution to information overload is up to you. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">How do you deal with the onslaught of information?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0072_550_SBS_6a5dc.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #31 April 27, 2009              ...M6:D71 (D549) Mike Groom: The Aussiebodybuildertag:www.thefatburningmachineblog.com,2009-04-26:7cbb34fc-3418-4a2e-9a73-a1df70d5d356Michael Mahony2009-04-27T03:40:00Z2009-04-27T03:40:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #30 <br />April 26, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:1ca27a15-1a31-42b8-a50b-309d6408a273" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="33a392e8-2208-4546-a107-aa20b7ffac09" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=YBVyXCyPvts" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video23e653176541.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('33a392e8-2208-4546-a107-aa20b7ffac09'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/YBVyXCyPvts&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/YBVyXCyPvts&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2"><img height="310" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/aussiebodybuilder_77203.jpg" width="650" />   <br /> <br />My friend, Mike Groom (<a href="http://www.aussiebodybuilder.com">http://www.aussiebodybuilder.com</a>) is currently on an 84 day mission to lose weight and body fat.  He is joined by several other “Shredders” on the Awesome 8 Group Shred.  Mike is an extremely supportive person, always leaving nice comments for others on their blogs. <br /> <br />Do me a favor and head over to <a href="http://www.aussiebodybuilder.com">http://www.aussiebodybuilder.com</a> and let Mike know you support him in his mission.  Leave an encouraging comment on his blog.  People on a fat loss mission always appreciate knowing they have the support of others.    <br /> <br />Mike is an interesting guy.  He is using Twitter to help with his accountability.  You can follow <a href="http://www.twitter.com/mikegroom" target="_blank">@mikegroom</a> and help ratchet up his accountability.  <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090426_23507.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a rest day.  I take my rest days very seriously!  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Your training is only as good as your attitude. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Have you checked your attitude lately?  Comment this post to answer the question. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0071_549_SBS_13e2a.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #30 April 26, 2009             ...M6:D70 (D548) Using Your Results for the Futuretag:www.thefatburningmachineblog.com,2009-04-25:530704f2-d521-4849-957a-c72d4f844bfaMichael Mahony2009-04-26T03:35:00Z2009-04-26T03:35:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #29 <br />April 25, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:e2a89c25-1045-4539-a9e1-3490d7c21db4" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="2ad79c10-ed4f-4106-bd88-574833d13627" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=91ipIvqXDtg" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videobfc7f77ced56.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('2ad79c10-ed4f-4106-bd88-574833d13627'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/91ipIvqXDtg&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/91ipIvqXDtg&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">My prevailing theme in this blog the past month has been testing the waters (<a title="M6-D57 (D535) Test the waters" href="http://thefatburningmachineblog.com/2009/04/13/m6d57-d535-test-the-waters.aspx">M6-D57 (D535) Test the waters</a>).  I have been trying to impart some knowledge about how to use your mind to analyze your program and get better results.  <br /> <br />You are tracking your results, right?  What are you doing with those results you are tracking?  <br /> <br /> <ul> <li><strong>Monitor calorie intake vs. fat loss/gain.</strong> Fat loss isn't really rocket science. In his book, <em>The Body Fat Solution</em>, Tom Venuto tells us that fat loss is all about taking in less calories than we expend. He tells us it really is that simple. It isn't about eating low carb. It isn't about low fat. It is all about monitoring how many calories you take in and comparing it to your fat loss/gain. If you are losing fat, stick to the calorie level you are at, but if you are gaining, start to make small adjustments to your caloric intake. Continually monitor this area of your plan and you are bound for success. </li> <li><strong>Monitor your recovery time.</strong> If you see that you are taking longer to recover, beware of overtraining. Most people think that overtraining involves a loss of muscle, but that isn't the only indicator of overtraining. If you are not mentally up for a big lift, it might be because you are overtraining. If you have been extremely consistent with your workouts and suddenly you just don't feel like hitting the gym, you are probably overtraining. If any of these things are happening, do something about your recovery time. Get more rest. Take more time off. If you haven't had a break from training in many weeks, take a week off. </li> <li><strong>Monitor your scale weight vs. fat loss/gain.</strong> I am not a big fan of people who focus alot of energy on their scale weight. With that said, I believe that the combination of your scale weight and your body fat percentage is a huge indicator of how you are doing. If my scale weight is staying the same, but my fat percentage is going down, I am extremely happy because it means I am growing a larger engine. That's a key to me. If, on the other hand, my fat percentage is staying the same, but my scale weight is going down, I am immediately concerned because I am clearly losing muscle. Changes would then be required. </li> <li><strong>Monitor your mental attitude.</strong> If you are positive, you are bound to produce good results. If you are negative, you are bound to produce bad results. Watch what your mental attitude is and adjust it. Your mental attitude is a choice, so choose to have a good one. </li> <li><strong>Monitor the intensity of your training.</strong> We need intensity to produce growth. You need to go beyond. Only when you develop the discipline to go beyond will you see consistent growth in your body. Pain is just a state of mind. You have to push through it--go beyond--in order to see the gains you wish. </li> </ul> You have goals that you want to meet. You are tracking your results. Use the results you get like a scientist and do something about them. If you do, your future will be bright. <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090425_ea528.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br /> I had an intense training session today.  I love the new program I am on.  It works my body extremely hard.  I moved 45,225 lbs. today.  It was a major effort. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">There really is no point in spending time tracking results if you aren’t going to do anything with them. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">How do you analyze your results and make changes? Comment this post to answer the question. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0070_548_SBS_83751.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #29 April 25, 2009             ...M6:D69 (D547) Change Things Up For Massive Growthtag:www.thefatburningmachineblog.com,2009-04-24:c7460a2c-484a-4716-a1a6-085b760eb24aMichael Mahony2009-04-25T03:25:00Z2009-04-25T03:25:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #28 <br />April 24, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:095a299d-42f3-427a-bef4-46331a8ddb18" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="189db060-06b3-485e-8876-e8537c683fee" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=yMIftHSq84Q" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videof230dd4ca546.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('189db060-06b3-485e-8876-e8537c683fee'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/yMIftHSq84Q&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/yMIftHSq84Q&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>             </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Plateaus.  Everyone hits them at some point.  Beginners tend to avoid them for a far longer time than intermediate or advanced lifters.  However, even beginners soon hit a plateau.  So what do you do?  Is it time to panic?  These 5 tips will do the trick: <br /> <br /> <ul> <li><strong>Change up your repetition scheme. </strong>If you are doing low reps and heavy weight, change things up to use higher reps and lighter weight. </li> <li><strong>Change up the number of sets you are doing.</strong> If you are doing 3 sets, increase or decrease the sets depending upon how you are recovering. </li> <li><strong>Decrease the frequency of your workouts.</strong> Yes, I said decrease your frequency. It works. If you are working out 3 days a week, reduce it to 2 days a week for a period of time. </li> <li><strong>Make sure you are following the progressive overload principle.</strong> You should be adding weight and/or repetitions each workout. If you have been doing this and are stuck, try one of the other tips in this article. If you have not been doing this, what's your problem? Get with it and start progressing! </li> <li><strong>Take a step back.</strong> If you are deadlifting 300 lbs. and just can't seem to add weight or repetitions, step back about 20%. That's right, lower the weight down to 240 lbs. and start progressing again. You will be surprised to find that you will blast right past the 300 lb. roadblock in no time at all. </li> </ul> While some of these tips seem counterintuitive, they all work and work well!  If you find yourself stuck at a plateau, dig out these tips and try them out.  <br /> <br />Article of interest:  <a title="M6-D55 (D533) Things are changing around here!" href="http://thefatburningmachineblog.com/2009/04/11/m6d55-d533-things-are-changing-around-here.aspx">M6-D55 (D533) Things are changing around here!</a></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090424_191f9.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today’s weight training was extremely intense.  I am still experimenting with the right weights.  It is very difficult because I am aiming for a certain number of repetitions and getting just the right weight is hard.  I moved 35,005 lbs. today. <br /> <br />I had an afternoon cardio session as usual on a Friday.  It was a great steady state session that got my heart rate up high.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">A plateau is merely another challenge in your path towards success.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">What’s your favorite method for busting through a plateau?  Comment this post to answer the question. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0069_547_SBS_e4725.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #28 April 24, 2009                ...M6:D68 (D546) How To Test Your Cardio Trainingtag:www.thefatburningmachineblog.com,2009-04-23:af79c248-6c34-46d3-af25-8c3513454076Michael Mahony2009-04-24T03:17:00Z2009-04-24T03:17:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #27 <br />April 23, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:f4a30384-433a-45a8-830b-78b1d380709d" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="923ac7ce-8485-4674-a907-7e79d1f10454" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=KWRXQWGfvW0" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videoe48719c6e8fd.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('923ac7ce-8485-4674-a907-7e79d1f10454'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/KWRXQWGfvW0&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/KWRXQWGfvW0&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Not that long ago I wrote an article about testing the waters (<a href="http://thefatburningmachineblog.com/2009/04/13/m6d57-d535-test-the-waters.aspx" target="_blank">M6 : D57 (D535) Test the Waters</a>).  Today I will give you some advice on how to mix up and maximize your cardio training. <br /> <br /><strong><u>The Types of Cardio You Can Do <br /> <br /></u></strong><em>H.I.I.T. – High Intensity Interval Training <br /> <br /></em>This one isn’t for wimps.  I am not talking about straight up intervals here, I am talking about intervals with extremely high intensity.  The intervals will be 9.0 MPH for the high end and 5.0 MPH for the low end.  <br /> <br /><em>Steady State <br /> <br /></em>Steady State cardio (SS for short) is a great way to burn fat.  You have a much lower risk of injury when you do SS cardio.  This will generally involve a low intensity, long duration session of cardio. <br /> <br /><em>Max OT Cardio <br /> <br /></em>This type of cardio is very specific and must be done on a machine that allows you to maintain a good pace.  The idea is to do 16 minutes of cardio and maximize the distance you travel during that time.  Each time you do it you aim to increase the distance you travel. Naturally, this adds to the intensity each time. <br /> <br /><strong><u>Crafting a Good Cardio Program <br /> <br /></u></strong>Like weight training, it is important to mix up your cardio.  It doesn’t have to be too extreme.  Lately I have been doing SS cardio and Max OT cardio.  I find that the Max OT style fits well in my afternoon cardio sessions. <br /> <br />Follow these guidelines to craft an excellent cardio program. <br /> <br /> <ul> <li>Don't overdo the intensity. </li> <li>Be aware of your body to avoid injury </li> <li>Mix up the machines you use </li> <li>Avoid adaptation by changing up the type of cardio you do </li> <li>Be consistent with doing your cardio </li> <li>Try adding fasted cardio to your program for maximum fat loss </li> </ul> </font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090426_31a50.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a triple cardio session.  A nice long steady state cardio session in the morning and then a nice fast Max OT cardio session in the afternoon and finally a short steady state cardio session in the evening. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Neglecting your cardio is as bad as neglecting your nutrition.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Does your cardio program need to be reworked?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0068_546_SBS_2848c.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #27 April 23, 2009             ...M6:D67 (D545) Leg Training Tipstag:www.thefatburningmachineblog.com,2009-04-22:f3e43a1b-2635-436d-b56d-dec2ea84a160Michael Mahony2009-04-23T03:08:00Z2009-04-23T03:08:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #26 <br />April 22, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:ee16d6d2-8323-4982-beca-bb6d56611532" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="97522691-76d3-48b1-b3b6-71e69bf11495" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=fmjUYSUwrPw" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video8a04161e7cc0.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('97522691-76d3-48b1-b3b6-71e69bf11495'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/fmjUYSUwrPw&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/fmjUYSUwrPw&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">The legs are a body part that far too many gym rats fail to pay attention to.  You see them all the time in the gym—the guys with the huge upper body and the tiny lower body.  Let training is essential to growing your body. <br /> <br /><strong><u>Go Heavy <br /> <br /></u></strong>When training the legs, use a heavy weight and decent form.  Don’t be scared by how hard you will breathe during your leg training. <br /> <br /><strong><u>Go Intense <br /> <br /></u></strong>When training the legs, up the intensity.  Go beyond.  Don’t let the pain stop you from achieving your goals.  Remember, larger legs means the rest of your body should be larger as well. <br /> <br /><strong><u>Go to Failure <br /> <br /></u></strong>When training the legs, take your sets to failure.  This will generate maximum stimulation for your muscles and skyrocket your growth potential.  <br /> <br /><strong><u>Go Feed Your Muscles <br /> <br /></u></strong>It isn’t just your legs that need to be fed.  Always eat correctly before and after your training.  This will help to build muscle and aide in the recovery of your legs after your tough workouts. <br /> <br />Stop ignoring your legs.  Get to the gym and start working them hard.  You won’t regret it. <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090422_a64d0.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Wow, yet another brutal workout.  I love working out with this style.  Unfortunately, I am on a private program that <a href="http://www.carlosdejesustotalfitness.com" target="_blank">Carlos DeJesus</a> has put me on and cannot reveal the exercises that I am doing.  I can tell you that I am supersetting all the exercises.  Today I moved 38,580 lbs.!  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">If you ignore your legs you will be ignoring your potential for growth.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Do you pay enough attention to your leg training?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0067_545_SBS_f95e5.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #26 April 22, 2009             ...M6:D66 (D544) Great Coaches You Can Trust: Skip La Courtag:www.thefatburningmachineblog.com,2009-04-21:2b8c4558-f027-4106-a936-b6742d90dbd9Michael Mahony2009-04-22T02:56:00Z2009-04-22T02:56:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #25 <br />April 21, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:f9575ecc-ebde-4e36-abdc-7beec4b5d836" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="3f103c64-e28a-4d64-a11c-df880cd2fa21" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=QigKAi5WavE" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video563918da6d7d.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('3f103c64-e28a-4d64-a11c-df880cd2fa21'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/QigKAi5WavE&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/QigKAi5WavE&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">I found out about Skip La Cour a short time ago and I was hooked right away.  I did my research (as you all should) and found out that he is an extremely reasoned person.  Skip is the thinking man’s bodybuilder.  That suits a personality like mine perfectly. <br /> <br />Skip reminds me of <a href="http://www.carlosdejesustotalfitness.com" target="_blank">Carlos DeJesus</a> in so many ways.  He doesn’t believe in being dogmatic.  He refuses to tell you exactly what will work for you because he believes you have to discover that for yourself.  Skip is very patient with the callers to his bodybuilding show and takes his time to get his message across.  I’ve spoken in the past about Skip and his radio program and just how impressed I’ve been with the information he shares. <br /> <br />Skip has the credentials, that is for sure.  However, just because someone was good at bodybuilding doesn’t make them a great coach.  What makes Skip a great coach is that he knows how to explain his point in a way the listener will understand.  It is a rare ability and Skip possesses it.  You can learn more about Skip at <a href="http://www.skiplacour.com">http://www.skiplacour.com</a> and also find his radio program there as well. <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090421_0efb8.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />I had a brutal workout today! It was so brutal that I fell in love with the exercises!  I pushed 42,880 lbs. today! <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">The use of analytical advice in bodybuilding is a rare ability. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Do you like the idea of using your intellect to dissect your training?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0066_544_SBS_4df4d.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #25 April 21, 2009             ...M6:D65 (D543) Great Coaches You Can Trust: Marc Davidtag:www.thefatburningmachineblog.com,2009-04-20:b43bdd67-9c0e-4345-9e41-04823bc35771Michael Mahony2009-04-21T02:21:00Z2009-04-21T02:21:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #24 <br />April 20, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:092dc48a-3b53-4759-b45d-a98ce2c5d042" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="05e68a3b-8de6-4d5d-846c-ee5c40ff5bfa" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=Wa__bO-EqE0" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video5e25997f82b7.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('05e68a3b-8de6-4d5d-846c-ee5c40ff5bfa'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/Wa__bO-EqE0&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/Wa__bO-EqE0&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>            </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">I met Marc David over a year ago when I joined his affiliate program.  Marc is a person who believes in connecting with others.  He wrote me a personal email after checking out this very blog.  After corresponding for a bit of time, Marc suggested we do an interview.  <a href="http://stanford.wellsphere.com/strength-training-article/mike-mahony-ldquo-the-fat-burning-mac/378968" target="_blank">My interview with Marc</a> was awesome and I learned alot from the answers he gave me. <br /> <br />Marc is known as the <a href="http://www.michaelmahony.org?z=nobull" target="_blank">No Bull Bodybuilding Guy</a> for a reason—he doesn’t mess around.  Marc will tell you what is on his mind.  He is passionate about bodybuilding and fitness.  Like me, he believes there is too much bogus information out there.  He also believes, like me, that too many people are in the fitness game just for the money and for no other reason.  <br /> <br />Marc has some excellent materials available on his websites.  His informative site, <a href="http://www.justaskmarc.com">http://www.justaskmarc.com</a>, is all about bodybuilding and how the average Joe can get the most out of it.  His blog site is <a href="http://www.bodybuildingsecretslive.com">http://www.bodybuildingsecretslive.com</a>.  <br /> <br />Marc is the type of guy you are going to want to connect with.  He can also be found on Twitter:  <a href="http://www.twitter.com/marc_david" target="_blank">@marc_david</a>  If you are looking for a bodybuilding coach you can trust, Marc is definitely that guy. <br /> <br /><center><a href="http://www.michaelmahony.org?z=nobull"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/nobull_468x60_0ee16.gif" border="0" /></a></center></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090420_5133a.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Cardio was king today.  I had a double dose with steady state in the morning and Max OT in the afternoon.  I am a muscle building fat burning machine!  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">When you are looking into a bodybuilding program you definitely do not want to be fed a bunch of bull. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">How do you avoid all the bull that is available on the market today?  Comment this post to answer the question. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0065_543_SBS_17400.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #24 April 20, 2009               ...M6:D64 (D542) Great Coaches You Can Trust: Tom Venutotag:www.thefatburningmachineblog.com,2009-04-19:81dc0af6-840b-41f4-a690-d6df6bb9e6e2Michael Mahony2009-04-20T03:49:00Z2009-04-20T03:49:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #23 <br />April 19, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:a5f0fb6c-5035-4841-bd2f-0fe7573020dd" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="c57eff5e-02d3-4d1b-addf-a4a0c4908b79" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=TbBeL51M4NM" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videoec454c901e8c.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('c57eff5e-02d3-4d1b-addf-a4a0c4908b79'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/TbBeL51M4NM&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/TbBeL51M4NM&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">When I first made the decision that something had to change in my life so that I could lose weight, reduce my fat and increase my muscle, a particular book got my interest.  I spent 2 to 3 months going through the book and checking out the claims it made.  I did not find one problem with any of the content in the book.  The book I refer to is Tom Venuto’s <em>Burn the Fat, Feed the Muscle</em>.  <br /> <br />This was the start of my nutritional studies.  For some reason the nutritional aspect of fitness really got my interest and it stuck with me.  I have done more studying and reading about nutrition than I have about weight training.  To me, the training comes easy.  I understand it and I live it.  The nutritional aspect was much more difficult to me and so I set out to study it and understand it fully. <br /> <br />I have found that Tom Venuto does not get involved in selling bogus products.  He doesn’t promote people with crazy ideas.  Tom is very selective about whom he supports and that is a good thing.  You can trust what you read on Tom’s sites and in his books.  I sometimes wish Tom would do more on the internet to help cut through the garbage that is continually put out on the market.  I would like to see Tom do more teleseminars and publish more reviews of the various systems that are available on the web. <br /> <br />I have tried many of his training suggestions and I can’t complain.  While he has a different philosophy than I do, I find that his training ideas are effective.  He does not disappoint! <br /> <br />If you are interested in a method for losing fat, Tom is the guy to go to.</font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090419_1dec5.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was an awesome rest day.  I spent it with my family.  I loved my day today.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Finding a good mentor is one of the essential elements to training success.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">Do you have a true mentor who can teach you how to be independent?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0064_542_SBS_d4663.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #23 April 19, 2009             ...M6:D63 (D541) Great Coaches You Can Trust: Carlos DeJesustag:www.thefatburningmachineblog.com,2009-04-18:d5eda5bb-c876-4e83-b5fe-5012d0872f88Michael Mahony2009-04-19T03:52:00Z2009-04-19T03:52:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #14 <br />April 10, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:9dc483c6-dbaa-423e-b686-210562d8a770" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="f85d62f2-2469-4120-98b2-ce5e4aff6e25" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=rFrn_N2MJ0k" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video91d1f690cca9.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('f85d62f2-2469-4120-98b2-ce5e4aff6e25'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/rFrn_N2MJ0k&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/rFrn_N2MJ0k&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">Today I begin a 4 part series on Great Coaches You Can Trust.  Today I highlight <a href="http://www.carlosdejesustotalfitness.com" target="_blank">Carlos DeJesus</a> as a guru you can definitely believe in and trust.  I will outline reasons why this is someone you can trust and should listen to. <br /> <br />As you all know, I am very concerned about the garbage that is infiltrating people’s minds via internet “gurus” of today.  I believe that you really need to check out everyone before you can trust them.  I wrote an article <a href="http://thefatburningmachineblog.com/2009/04/12/m6d56-d534-seeking-the-living-among-the-dead.aspx" target="_blank">M6 : D56 (D534) Seeking the Living Among the Dead</a> wherein I discussed this very issue.  It is a huge concern of mine and one that nobody should take lightly.  For those of you who are with me on this, head on over to <a href="http://www.fitnessexpose.com">http://www.fitnessexpose.com</a> to sign up for my free eCourse and eNewsletter regarding this very topic. <br /> <br />So who is Carlos DeJesus?  Carlos is an undefeated champion natural bodybuilder.  His major titles include the following: <br /> <br />1980 Winner Mr. Old Dominion (Virginia State Championship) <br />1981 Winner Natural Mr. USA and Best Poser <br />1981 Winner Natural Mr. North America and Best Presentation <br />1985 Winner – Professional Natural Mr. World <br /> <br />Carlos is undefeated in tested competition.  That alone is an amazing feat that I guarantee will never be recreated. <br /> <br />Carlos is the inventor of the <a href="http://www.michaelmahony.org?z=qbblog" target="_blank">Quad Blaster</a>, an awesome leg training device that gives all the benefits of squats without the risk of injury and back pain.  <br /> <br />Carlos teaches principles for you to follow.  He does not try to make one size fit all.  He believes in the Experiment of One and teaches principles that help you conduct that experiment.  Carlos continually says that principles can be applied to any situation and bring about good results.  He is a huge proponent of the High Intensity Training principle championed by Arthur Jones of Nautilus fame. <br /> <br />You can trust this man.  He walks the walk and talks the talk.  When you need advice on getting your body into great shape why not talk to a proven champion?  Carlos is that proven champion. <br /> <br />In addition to the wonderful principles that Carlos teaches, he is an extremely humble man.  He has done some amazing things in his life, yet he is not boastful.  He has spend many hours on the phone with me personally, guiding me towards success.  With the changes he expertly suggested for my program I have made some of the best progress of my life. <br /> <br />For more on Carlos, check out this video from YouTube: <br /> <br /><center><embed src="http://www.youtube.com/v/f63LvuEKZ0E" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></center> <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090418_8c3e6.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today I had to miss my weight training due to recovering from a back spasm.  I did manage to get in 45 minutes of walking on the treadmill up a steep incline.  <br /> <br />Starting Tuesday I will stop posting weight training logs because I will be using a program given to me by the World Champion himself.  As he is writing a book about this training routine, I am not going to be sharing the results with you.  I will probably simply post my weight volume (ie. take the number of reps and multiply it by the amount of weight I pushed).  At least you will get to see progress that way.  Matty is joining me in the new program as well. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Trust, but verify; that is the philosophy you need to follow. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">How do you verify the information you receive from the internet?  Comment this post to answer the question. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0063_541_SBS_0de7d.jpg" />   <br /><strong>Do you see any changes?  Leave me a comment with what you see!</strong></td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #14 April 10, 2009             ...M6:D62 (D540) Don’t Let an Injury Take You Outtag:www.thefatburningmachineblog.com,2009-04-17:28480533-9a2f-42fe-a8ca-612c4ff7c332Michael Mahony2009-04-18T04:23:00Z2009-04-18T04:23:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #21 <br />April 17, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:cc5df8d8-8ddc-4115-abd5-7c85dafd1d49" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="bf4b90a7-d47c-47ca-b6b4-2069bfa3325a" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=4Y78sproDbU" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videode05d149b237.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('bf4b90a7-d47c-47ca-b6b4-2069bfa3325a'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/4Y78sproDbU&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/4Y78sproDbU&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>           </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">As I am currently finding out, injuries can really slow you down.  I experienced a major back spasm this week and it has knocked me completely off my lifting schedule (<a href="http://thefatburningmachineblog.com/2009/04/14/m6d58-d536-ouch.aspx" target="_blank">M6 : D58 (D536) Ouch!</a>).  It is frustrating to say the least. <br /> <br />If you want to avoid having injuries take you out, take the following advice. <br /> <br /><u>Warm Up <br /></u> <br />Make sure that you take at least 5 to 10 minutes to warm up on a cardio machine. Get the body heated up so that the muscles are loose.  I do <em>not</em> recommend stretching <em>before </em>lifting, but do suggest doing so after lifting.  If you take the time to warm up your muscles they react better to your lifting and you won’t be as prone to injury later. <br /><font size="2"></font> <br /><u>Form <br /></u> <br />Pay careful attention to exercise form.  Develop the mind-muscle connection.  Always be aware of exactly what muscles you are working and then <em>feel </em>the muscle working as you do the lifts for that muscle.  Be aware of how your body feels as you do this.  If you get to know the feeling of a particular muscle working you will be able to identify odd things that might occur. <br /><font size="2"></font> <br /><u>Macho <br /></u> <br />Set aside your macho attitude.  Lighten your load to something you can handle with good form.  Always perfect your form before adding alot of weight to the exercise.  Again, if you cannot establish the mind-muscle connection you are not going to have good form and you are going to be tempted to push your muscles harder and faster than they are ready for.  Back off a little and do the work properly.  You will get more gains and avoid injury. <br /> <br /><u>Back Off <br /></u> <br />When you feel a twinge in your lower back or in any area of your body, stop what you are doing immediately.  Stretch the offended area and leave the gym.  Never work your way through it because the “no pain, no gain” idea is archaic and will definitely lead to injury later.    <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090417_1e0ad.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today I spent 60 minutes on the treadmill.  I hate that I cannot lift.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Injuries will throw you off your game, so do whatever it takes to avoid them.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">What is your injury avoidance plan?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0062_540_SBS_cdce5.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #21 April 17, 2009              ...M6:D61 (D539) How your chest growstag:www.thefatburningmachineblog.com,2009-04-16:2e2975c1-c38f-4bdf-b238-bded41d1c1d7Michael Mahony2009-04-17T03:24:00Z2009-04-17T03:24:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #20 <br />April 16, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:c9e2d217-ee74-4731-a2a2-fda46ff4a1d6" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="a08acdf8-dea8-448f-9937-2099a323d54f" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=57Lz-Y2-WEs" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video1cfbc25459ef.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('a08acdf8-dea8-448f-9937-2099a323d54f'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/57Lz-Y2-WEs&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/57Lz-Y2-WEs&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>            </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">NOTE:  Somewhere my day numbering got off, but I’ve corrected it with today’s post.  No worries, you didn’t fall asleep and missed a day! <br /> <br />The chest is an interesting set of muscles.  The chest is made up of the upper and lower regions.  Both regions together comprise what is known as your pecs.  Getting this area to grow is usually a challenge for most people.  However, with the right training and the right attitude, growth is definitely possible. <br /> <br />The bench press is one of the key movements for adding mass to your chest.  It is the primary upper body exercise.  If you use the right form on a bench press you are going to see the results.  For a good bench press, one that will spur chest growth, keep your shoulders flat on the bench, your elbows back and your chest should be stuck out.  Make a conscious effort to feel the exercise in the chest.  If you fail to feel it in the chest muscles you are likely not using correct form.  The proper way to fix this is to go back and use a lighter weight and work on your form until you feel it in your chest muscles.  Only then should you begin to increase the weights you are using. <br /> <br />There are numerous variations of the bench press including incline, decline, flat, dumbbell presses and various machine presses.  They all do wonders for your chest and all require that you feel the work happening in the chest muscles themselves. <br /> <br />I am probably going to surprise some of you with my next statement.  If you want chest growth you need to do heavy leg work.  Deadlifts and the <a href="http://www.michaelmahony.org?z=qbblog" target="_blank">Quad Blaster</a> will contribute to your chest growth.  Go as heavy as you can go with this leg work and you will start to see changes in your chest.  It sounds weird until you see it in action. <br /> <br />A great place for working on your bench press is <a href="http://www.criticalbench.com" target="_blank">Critical Bench</a>. They have programs for increasing how much you bench and for shaping your body as well.  Check them out and see what they have that interests you.  Just know that unless you are really looking for a way to increase the amount of weight you lift on your bench press, most of what they offer can be found through other tips on the internet. <br /> <br /><u>Chest tips sites <br /> <br /><a href="http://thefatburningmachineblog.com/2009/04/15/m6d59-d537-10-great-training-tips--3.aspx" target="_blank">M6 : D59 (D537) 10 Great Training Tips + 3</a> <br /></u> <br /><a href="http://www.bodybuilding.com/fun/chest.htm" target="_blank">Bodybuilding.com - Chest Exercises, Anatomy and Tips!</a> <br /> <br /><a href="http://www.natural-bodybuilding.net/chest-training.html" target="_blank">Bodybuilding Chest Training Tips</a> <br /> <br /><a href="http://www.bodybuildingtoday.com/bodybuilding/bodybuilding-training-tips-for-a-thick-lower-chest/" target="_blank">Bodybuilding Training Tips for a Thick Lower Chest</a> <br /> <br /><a href="http://www.mixx.com/stories/3898375/5_helpful_chest_training_tips" target="_blank">5 Helpful Chest Training Tips</a> <br /></font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090416_e56e7.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Due to my injury to my  back, I missed today’s workout.  I did do cardio for 60 minutes on the treadmill.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Being macho about the weight you lift can actually slow your progress. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">What is your best chest growth tip?  Comment this post to answer the question. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0061_539_SBS_784f0.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #20 April 16, 2009               ...M6:D59 (D537) 10 Great Training Tips + 3tag:www.thefatburningmachineblog.com,2009-04-15:15b25a48-43c5-48fb-a591-87f2babdb28aMichael Mahony2009-04-16T05:14:00Z2009-04-16T05:14:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #19 <br />April 15, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:84e02d6f-d695-4f4f-b7f0-70f04b5833cf" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="c55bcab9-8274-4e4a-b79c-2b39392d3666" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=-B4jXftlT4o" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video95715f97b0f7.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('c55bcab9-8274-4e4a-b79c-2b39392d3666'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/-B4jXftlT4o&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/-B4jXftlT4o&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p></p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><font size="2">I was browsing through my RSS feeds and found the following article that I thought was pretty decent – <a href="http://www.bodybuilding.com/fun/10_best_training_tips.htm" target="_blank">10 Best Training Tips</a>.  I felt the need to add 3 more tips to that article. <br /> <br />1.  Intensity.  You need to lift with intensity if you expect to make gains.  Simply showing up at the gym and throwing weights around isn’t going to do it for you.  You have to push yourself to the limit. <br /> <br />2.  Consistency.  You can workout with all the intensity you have, but if you only hit the gym once a month, you aren’t going to see any gains at all.  Consistency is the key ingredient here.  You must get into the gym on a regular basis and be compliant with your schedule of workouts. <br /> <br />3.  Observation.  Be observant to how your body reacts under certain training conditions and then leverage what you learn to make awesome gains.  Know your body and you will make a connection between the weights and your muscles that you never thought was possible. <br /> <br />UPDATE:  My back is feeling a little better today.  Massage and foam rolling were used to help loosen up the muscles that are spasming.</font></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/accountabilitylog.jpg" width="650" border="0" />  <br /> <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/accountability_20090415_634fb.jpg" /> <br /></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today I walked on the treadmill for 45 minutes.  It helped to loosen up my back. <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/thought.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Exercise the brain with the Thought of the Day!</strong></font></center> <br /><font size="2">Always think through lists that you read to see if there’s more you can add to them.  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/question.jpg" width="650" border="0" /> <br /><center><strong><font size="1">Get a discussion started by answering the question!</font></strong></center> <br /><font size="2">What would you add to the 10 items from the article plus my 3 extras?  Comment this post to answer the question.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D0059_537_SBS_9fa28.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center" bgcolor="#639f72"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get Rid of Information Overload Now!</h3> </strong>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! <br /> <br /><a href="http://www.fitnessexpose.com"> <h3></h3> </a><a href="http://www.fitnessexpose.com"><strong><font color="#ffffff">http://www.fitnessexpose.com</font></strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #19 April 15, 2009             ...M6:D58 (D536) Ouch!