3x Method

Archive for July, 2008

ACCESS 3X WORKOUTS

Thursday, July 17th, 2008

The 3X Method was built with freedom and flexibility in mind. In a perfect world we would all have 1 – 2 hours every day to spend in a gym with a personal trainer, but you’re here reading this, so I’m guessing your job doesn’t all you excessive time to workout.I tried everything I knew to get in shape, and when I FINALLY figured out what worked I knew I had to share it with other men like me. What you’re now reading is the result of all my research and personal experimentation. Below are the workouts and eating guide that are going to aid you in changing your life, and they are only a click away from you now. The workouts progress in difficulty from Beginner to Phase 2. So if you feel unsure about starting with Phase 1, the Beginner workouts will be a great place to get started. Regardless of where you’re at now, the important thing is to GET STARTED! [hidepost=1] Download the manual and let’s begin! BEGINNER WORKOUTS PHASE 1 WORKOUTS 21 DAY SHOCKWAVE PHASE 2 WORKOUTS EATING GUIDE [/hidepost]

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W.O.M: HIGH INTENSITY TRAINING

Thursday, July 17th, 2008

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High Intensity Fat Loss Download Center

STEP 1: Download High Intensity Fat Loss Workout

High Intensity Fat Loss Start burning fat and building muscle Today…Let’s Get Started!

STEP 2: Go through each workout, week-by-week…

Beginner Interval Demo

Advanced Interval Demo

Week 1

Beginner

Right-click here to download video. (Ipod or desktop viewing.)

Advanced

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Week 2

Beginner

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Week 3

Beginner

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Week 4

Beginner

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Week 5

Beginner

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Week 6

Beginner

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Week 7

Beginner

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Week 8

Beginner

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Advanced

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Parmesan Chicken Spinach

Wednesday, July 16th, 2008

[hidepost=1] Ingredients: 2 TBSP olive oil 2 boneless skinless chicken breast 2 TBSP Italian seasoned bread crumbs 2 tsp grated parmesan 2 cup marinara 2 small garlic clove (crushed) 6 handfuls baby spinach leaves Salt and pepper to taste Heat oil in pan over medium heat. Combine bread crumbs, cheese, salt and pepper in small bowl. Slightly wet chicken with water and then place in bowl until chicken is completely covered. Place chicken in pan with garlic. Sauté chicken for 3 min on each side. In separate pan, mix marinara and spinach, until spinach is wilted. Serve chicken on top of marinara and spinach mixture. [/hidepost]

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INTERVAL CARDIO

Wednesday, July 16th, 2008

Interval training if you choose to do it will blast your metabolic rate into the upper stratosphere. Basically, it’s running or biking at a higher rate of exertion. Steady rate cardio will burn calories while you do it but once you stop so does the elevated caloric burn. Your metabolism can stay elevated from an intense interval training session for up to 24 hours. Interval Cardio can help you see results faster but you will have success if you decide not to add this to your training. I want to give you as many tools possible to increase your results.In the end it’s up to you to decide how many of them you’re going to use. Phase I Intervals: Week 1-2: 2 rounds x 2 – 3 days per week Week 3: 2 rounds x 3 days Week 4-5: 3 rounds x 2 – 3 days Week 6: 3 rounds x 3 days Week 7: 3 rounds x 4 days Week 8: 3 rounds x 5 days 21 Day Shock Wave: Week 1-3: 4 rounds x 3 days per week Phase II: Week 1-3: 3 rounds x 3 days per week Week 4-5: 3 rounds x 4 days Week 6: 4 rounds x 3 days Week 7-8: 4 rounds x 4 days Week 9: 5 rounds x 4 days

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3X Rules

Wednesday, July 16th, 2008

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As I’ve already said, the 3X Method was built with “freedom and flexibility” in mind at all times. So as you’re about to see, there are really only three rules that govern this entire program, and even they have a lot of lot of “wiggle room” in them.

The 3X Method can be summed up as follows:

• 3 different movements, for…
• 3 minutes each, on…
• 3 different days each week

Now, let’s take a look at each rule and talk about how they’re practically applied.

Rule #1: Three (3) Movements

3 movements per session are all that is required in the beginning to see consistent, satisfactory results. Each one of these movements is selected for a very specific purpose to strategically attack your body in a way that not only stimulates muscle growth but a calorie burn that can last up to 24 hours (unlike cardio that pretty much ends as soon as you stop).

The movements of each workout are grouped together to put your muscles into a constant state of disturbance which will keep the calories burning. 3X Method will also prevent your body from getting used to the workouts like it would with long cardio, because they will always be changing. It will also be distinct from those workouts that you could do with weights that you never even break a sweat doing.

Have you ever been in a gym and seen those guys lifting heavy weights but they never break a sweat the entire time? You’re not going to have this problem and I guarantee you’re going to get a good sweat going.

Working out is meant to make you tired and the muscles are meant to burn. And even though you’re going to be doing just 3 movements when you start out, you’ll still feel one hell of a burn.

Rule #2: Three Minutes Per Movement

Each movement should only take you 3 minutes, total, so starting out you can literally do an entire workout in just 9 minutes if you do these exercises the way I show you.

Now you may be saying to yourself, “How in the heck am I supposed to be able to get a good workout in just 9 minutes?”

Well for starters, remember that almost everything you’ve learned about working out and losing weight up until this point was flat out WRONG. Losing weight is all about INSTENSITY…not just duration. So by cranking up your intensity for the full 9 minutes, you can actually get a better workout than if you train for 60 minutes with weights that don’t truly challenge you.

The “workout bursts” that make up the 3X Method are intense but quick, allowing you to get your workouts done fast but have your muscles in a state of caloric burn all day long. You may not have had time to get in 60 – 90 minutes in the gym 3 – 4 days a week, but I know with absolute certainty that you can carve out 9 minutes.

So sorry, but you can kiss that excuse goodbye…

You may be wondering, “Do I get to rest at all during those 9 minutes?”

Well, that’s entirely up to you. If you finish the first group of movements in 2 minutes, then you get to rest for a full minute. If it takes you longer than that to finish each movement, however, you’re going to get less rest.

It is very normal in the beginning to have little time for rest…and that’s a good thing. It means you’re working hard, and getting your heart rate up where it needs to be to burn the maximum amount of fat.

Also, if you’re one of the people who respond really well to this program and the workouts become easier for you, I have some optional movement that you can throw into the mix to make sure you get the greatest possible benefits.

Rule #3: At Least Three (3) Days a Week

Lots of people have asked me, “What time of day should I work out? Does it really matter?

In the past I’ve always heard and taught that working out in the morning will help you burn the most fat. That may very well be true and there is sound science to back it up, but the more I think about it the more I realize that it really doesn’t matter.

The best time to workout is the time that YOU will actually workout. If you have a really hard time waking up in the morning to workout then don’t. I know many people that try and force a morning workout routine but in the end they do it half-heartedly, and that’s not what intensity is about…

…that’s NOT what’s going to get you results!

So if you’re a morning person and want to do it in the morning, then by all means do it! That’s a great way to ensure that you get it done before the challenges of the day creep in and steal your time.

However, if you’re an afternoon or evening person, then knock it out then. The important thing is that it GETS DONE. In the long-run, the time of day pales in comparison to actually DOING IT versus NOT doing it.

Personally, I choose to workout in the morning because there’s no better way to get yourself ready for the day. I’ve found that if I get my heart rate up, blood pumping, muscles raging and lot’s of oxygen flowing through my body I’m ready to attack the day.

Then again, I AM a morning person. If you’re not, then pick a time that works for you and stick with it.

The key is that you workout at least 3 days a week…that’s the only thing I’ll really hold you to.

But Don’t Over-Do It…

Having the appropriate amount of recovery is almost as important as the workout itself…

The reason you’re doing this is to be in better shape, to be stronger, to feel better and to look better. In order to accomplish these things, you need to encourage muscle growth. And muscles require REST if they’re going to grow!

During training, the body releases a protein called dystrophin which increases the amount of lactic acid in your body. This isn’t a problem if your body has time to rest and repair itself, but if it isn’t given adequate time to rest it can actually cause the complete opposite results you’re setting out to achieve.

But it’s not just about the muscles…

Your ligaments, tendons and bones are not heavily vascularized and therefore they do not recover as quickly as the more blood-rich muscles. So, if you want to prevent injury (which could completely derail your goals), you need to allow time for your WHOLE BODY – not just your muscles – to recover.

Depending on the intensity of your workout, your body needs approximately 36 hours to recover and grow muscle in response to working out. That’s why I recommend spreading your workouts over every other day. Now you could do the workout 3 days in a row since different muscles are emphasized in each workout, but I do recommend that you space them out every other day.

An example of this would be I like to do my workouts on Monday, Wednesday and Friday.

But again, the important thing is that you just DO IT! Find the days that will work for you and stick with ‘em.

Putting It All Together…

When you first get started, you will end up doing a total of 9 movements during the week for approximately 27 minutes. If you don’t think you can find 27 minutes spread out over the course of a week you’re kidding yourself.

Stop making excuses and start acting like a man!

Our lives may be hectic but 9 minutes 3 different days a week is absolutely doable. And I don’t even care when or where you workout!

You can workout at home, in the office, on a gym…wherever it’s convenient. So again, you have no excuses!

The key is that you get started TODAY. At best, putting this off until tomorrow delays you achieving your goals another day. At worst, it gives you time to get distracted and move onto other, less important and less fulfilling things.

Please, don’t let that happen!

I have inserted a form on the next page that I want you to fill out and fax back to me.

No, this isn’t required and it won’t void your warranty or anything crazy like that. From my experience, the people who make a FORMAL COMMITMENT – in writing – have the best record of success. And I know that if you do this, the chance that you’ll stick with the program and achieve the results you desire increase exponentially…

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3X Science

Wednesday, July 16th, 2008

In this section I wanted to briefly cover the science behind the 3X Method and why it works. If you honestly don’t care and you’re willing to just take me at my word that this does, in fact, work…you can feel free to skip this section.

If not (or if you’re a health/fitness geek like me and you just want more information) then by all means read on…

Successful fat loss and body transformation depends on three things: intensity, variety and frequency. It does not hinge on long-boring cardio that your body is going to become desensitized to very quickly but rather strength training combined with circuit or anaerobic training.

• Intensity is defined as the amount of force that is required to achieve the desired result. Specifically, here it is referring to the amount of resistance you will be putting your muscles under.
• Variety is referring to the number of muscles you’re working through the number of exercises as well as sets and reps during each session.
• Frequency is referring to how often you will be doing these workouts for maximizing fat loss and functional muscle development.

This isn’t just about burning fat, though that is a part of it. I am going to make sure that you’re physically capable of handling whatever life throws at you. Life is too short to live with aches and pains. I’m not kidding when I say that you’re going to be shocked at how much energy you’re going to have as you go through this program.

Right Intensity, Right Movements, Right Frequency = Maximum Results

The 3X Method has found great success in identifying the right movement combinations at the right intensity and at the right frequency allowing you to train in a minimal amount of time with maximum results.

The movements emphasized in the 3X Method triangulate optimal muscle growth and fat burn through a hybrid of strength, circuit and anaerobic training. This program also takes advantage of something call progressive overload. Progressive overload is considered the most important principle behind muscle growth. It involves the increasing and changing of weight, reps and sets to constantly shock the body into growing muscle and burning undesirable fat. Most experts agree that anything below 8 repetitions per set achieves the result desired more by power lifters who are only concerned with lifting as much weight as possible. Also lifting weight more than 15 repetitions per set is too light to effectively stimulate growth and fat burn. This is why, as a 3Xer, you’re going to mainly be doing variations that will have you doing between 8 – 15 repetitions. I’m not trying to turn you into a waddling body builder, but muscle growth is a pivotal part of this program so hope you don’t mind putting on enough muscle to really intensify fat burn.

Recap: Muscular growth and fat loss will be increased through a combination of short duration strength training and high intensity anaerobic exercises. Lower intensity, longer, slower aerobic exercise generally does not result in muscle growth and fat loss, and actually causes your body to store fat and carbohydrates within the muscles as well as the rest of your body and specifically the all too familiar trouble areas.

Metabolic Explosion Through Muscular Disruption

The 3X Method will constantly put your body in a state of “muscular disruption.” Your body will be never allowed to get completely comfortable with any specific movement or exercise. You’re always doing something different…keeping your muscles constantly uncomfortable which means they will grow, creating a stronger and faster metabolism which ultimately equals less fat.

By staying in a state of muscular disruption, the body never becomes accustomed and desensitized to the experience. Your body works very hard to return itself to normal. That’s why whenever you’ve worked out in the past and hit a plateau you stopped seeing results. You’re body got used to the workout routine and the muscles adjusted and became used to the movement. The result of the constant disturbance is what I like to call a “Muscular Metabolic Explosion.” Your body is quite an amazing machine and when you learn to manipulate it like a black smith you can shape the iron to look and perform however you want it to.

The 3X Method will enable people to bust through the plateaus experienced while trying to burn fat. I know because I whacked 85 lbs off and have kept it off even when I have not been training at the highest levels.

There are many programs out there that are high volume, low intensity and do not require you to press the limits that you’re more than capable of. The 3X Method is the 17,000 volt jump start that will disintegrate stubborn fat that slow boring cardio workouts will never be able to touch.

Muscle Isolation Is For Meatheads

Now, if you’ve been around the weight lifting game or even the weight loss game for any length of time, you’ve probably heard someone say that in order to get big muscles you need to make a point of isolating the specific areas you want to work on. Perhaps you’ve even seen people only working on a particular area like their chest or back for an entire day.

This is great if you want to be a bench press champion. It’s not so great if you want a strong, toned, muscular physique.

Isolation will make different areas stronger but it will also help you get bulky and not achieve your desired result. Another side to isolation is it makes it easier for you to miss areas and create weaknesses that lead to injuries. This is why I change up the routine frequently to prevent the muscles from getting used to the workout which slow or even stops growth.

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Interval Training Rules

Tuesday, July 15th, 2008

Rule 1: Never under any circumstances should you do interval training before you do resistance training. There is a right way to do cardio and there’s a WRONG way. If you were to do Interval training prior to your workout there’s a strong chance that your body would start to break down muscle into glucose for energy completely defeating the purpose of resistance training benefits.

Rule 2: Always warm up for approximately 5 minutes before you take it up a notch to the low intensity interval. Depending on your current level of fitness this could be a fat walk, a slow jog or perhaps a faster pace so know your limits. Shoot for being in the range of 4-5/10 intensity

Rule 3: Low intensity will at a 5-7/10 level of exertion following the warm up. You will remain at the low intensity for 2 minutes. Once you have completed the high intensity interval you will come back down to this level or slightly higher so keep in the range of 5-7/10 for low intensity interval.

Rule 4: High intensity will be at a 8-10/10 exertion level and you will stay there for 1 minute. Then you will bring yourself back down to a 5-7/10 exertion level for the next low intensity interval.

Rule 5: Always cool down for as at least 5 minutes. Your cool down can be a slow jog that transitions into a walk or even straight into a fast walk. The most important work has been done so at this point the main concern is to slow down with out causing injury so if you want to walk by all means do so.

So it will look like the following:

Warm up – 5 minutes at 4-5/10 intensity

Interval Round 1:

Low Intensity – 2 minutes at 5-7/10

High Intensity – 1 minute at 8-10/10

**Just so I’m clear once you’ve completed one low intensity interval and then one high intensity interval that is considered one round. Each Interval round will last approximately 3 minutes.

Once all interval rounds are completed go through your cool down and then enjoy the satisfaction of a mind clearing endorphin high. I always seem to forget about anything that’s troubling me when I do these and I’m better equipped to handle everything. It’s important to clear out the grid regularly so this isn’t just for your body. If you want to be the man who has it all you’ve got to be able to handle it all. Having stress release periods like this in your routine by design is a powerful piece of the puzzle.

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Better SEX at the Grocery Store

Tuesday, July 15th, 2008

Better SEX at the Grocery Store

Hey guys, this is Nathan Hopkins from 3XMethod.com. We are about to go into a grocery store and show you guys how to have better sex at the grocery store. Now it is not as dirty as it sounds.

People have been using aphrodisiacs for centuries and centuries, everything from— believe it or not—hyena eyeballs, to hippo snout, and the traditional Chinese have used rhino horns. It is not something that is uncommon. In fact, last year more than $2 billion dollars was spent on Viagra.

Now fortunately for you, you don’t need that stuff. You can actually eat foods that stimulate healthy circulation which is the main thing that will actually help you with erectile issues that some men may have. The main thing, like I said, is circulation and there are a lot of foods that not only will help you with that, but will also help you actually burn fat off your body, stay in great shape, and help you feel good.

We are going to run in here, we are going to do that, so I will show you some things you can actually use.

Alright guys, we are here in the grocery store and there are lots of foods I want to point out that will help increase blood circulation in your body: flax seed oil. It is high in omega-3 fatty acids. This is a great one. Also this is something you can mix in your oatmeal, you can mix it with your breakfast shakes, and you can sprinkle it on salads.

Another one that you can use you will find in the refrigerated section. Other foods with omega-3 fatty acids are salmon, mackerel, and wild king salmon. That is basically foods that are high in omega-3 fatty acids. We’ll go on to the next section now.

Hey guys, we just got escorted out of the store. Apparently we were not being discreet enough, and they don’t like people videotaping in their store, if you can imagine that. Rather than just kind of telling you the different things I wanted to show you in the store, we are going to have to find another location.

I would really like to show you the specific things that are really going to help guys with increasing circulation and some issues and some of health benefits as well.

This is Nathan Hopkins from 3XMethod.com. Thanks guys. Talk to you again soon.

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Calcium Cataclsym

Tuesday, July 15th, 2008

Calcium Cataclsym

Hey guys. This is Nathan Hopkins from 3XMethod.com. I just wanted to share something that is real cool with you that is real important as far as a guy trying to eat clean, healthy foods. It doesn’t matter whether you are trying to stay healthy and feel good or if you are trying to burn fat off your body.

What I want to talk about today is having a high level of calcium in your diet. Specifically several different universities have done studies that have revealed that calcium is important. For example, Harvard did a research study not too long ago to where they had people increase their calcium intake. The people that had three servings of calcium a day actually burned 61 percent more fat off their body than the people that did not have the calcium in their diet.

Another one was done at the University of Tennessee. What they did was they had people take in 500 calories less than they normally do which obviously they lost about one pound a week. But when they had another group do the same exact diet but then also add calcium to it, they burned an extra pound, so they burned two pounds of fat a week off of their body.

I want to just show you, for example, something that is really easy to do that you can do whether it’s at your office, your house or whatever. For example, this is just something I keep in the fridge at our office. This is a large curd cottage cheese. I take a cup of it, and I will just put that in here. It doesn’t have to be exactly a cup, just somewhere close to that.

You can do this three different times a day for three different snacks. You can do a low-sugar type of yogurt which also wouldn’t be bad for you. Also to give it a little bit of extra taste I can throw in some walnuts, but not too many because they are really calorie-dense, but they are very healthy for you in moderation.

Just take a few of these, and walnuts really help with the elasticity of the arterial walls around the heart so it is heart-healthy, and it is going to help you with any heart conditions which is seriously important for guys probably starting around your thirties. It’s not bad to stay on top of that.

Just mix that up. You’ve got yourself a really good snack. Like I said, you can literally do this at your house or your office. I used to do a lot of outside sales, and what I did when I did that because I was out in a car was I kept a little cooler on the back seat which takes a little bit of dedication, but I felt great. I never ran out of energy.

Cottage cheese is a great way to get calcium in your day. Low-fat yogurt, cheddar cheese, you can put it on your sandwich or you can just have that as a snack. About three times a day is a good way to do it several hours apart

This is another tip for you guys from 3XMethod. This is Nathan Hopkins. Thanks.

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Benefits of Black Tea

Tuesday, July 15th, 2008

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