1. Is there really such thing as type III muscle fiber?

A Type III muscle fiber is just a cool name for a hybrid type II muscle fiber that takes on traits of a type I fiber.

It’s nothing new. It’s just something a lot of people haven’t heard about. Early adapters of this theory included Dr. Len Schwartz who in 1995 coined the phrase “Long Strength”. Dr. Schwartz describes Long strength as “the ability to exert significant strength for an extended period of time.”

John Parrillo-the second proponent of long strength-began having his bodybuilders doing really high intensity cardio. He claimed that doing this actually altered the muscle composition. He called this form a resistance training the “100 rep extended set,” saying that it helped the body to construct more mitochondria-the muscles’ “cellular blast furnaces.” He also says that this increases muscular growth by developing the circulatory pathways that provide nourishment to the muscles.

Ori Hofmekler is the third early adopter of the long strength concept. Ori developed a weight training system that he called, “Controlled Fatigue Training.” According to Ori, this type of training was specifically designed to develop these super hybrid muscles-ones that were capable of generating and sustaining strength for extended periods.

2. Why do we want a type 3 super muscle?

We know that Type 1 fibers have a higher mitochondrial density than type 2 thus they are more fuel efficient. Simply put, they burn fat for energy better than the type 2 fibers.

Type 2 fibers usually have a thicker diameter… they are bigger fibers. When they begin adopting the behavior of type 1 fibers by gradually increasing their mitochondrial density they ultimately become even BIGGER in size as well a better at burning fat for energy.

So if you want muscles that are BIGGER, STRONGER, have more ENDURANCE, and are better at FAT BURNING than you’ll want to develop these muscles.

3. How do we get them?

By combining cardio and resistance activities it causes the composition of muscles to transform from predominately type II or type IIb into Type III. By doing this, we are able to push “beyond our genetic limits,” much like the ancient Spartans, Gladiators and Vikings did.

Having more mitochondria in the muscle cells means that more nutrients can be processed, giving the muscles the ability to work considerably harder for longer periods. They’re also able to grow larger and are able to resist getting tired for longer periods.

Knowing this, we can see that the goal of cardio combined with resistance-sometimes known as hybrid cardio is to push our muscles to undergo a reconfiguration and increase the number of mitochondria in the cells.

4. Should I eat for size or fat loss during this program?

The answer to that is…it depends. Sometimes you’ll eat more calories and sometimes you’ll eat less. However nutrient timing is just one aspect of gaining muscle and burning fat.

Nutrition would be such an easy topic to practice and discuss if human beings were as simple as a mathematical equation.

You know… 10 – 3 = 7

But when it comes to the dynamic hormonal and nervous system fluctuations present in the human body… often times

10 – 3 = 478!!

With such various reactions to a broad spectrum of stimuli, the simple notion that calories in vs. calories out determines your fat loss or muscle building results, is a completely ineffective means for determining fitness results. For example, when exposed to the harsh and threatening demands of prison life, many inmates continue to build thick, lean muscles despite the lack of access to high quality foods, proteins and supplements.

This is due to the highly anabolic state that their bodies are able to maintain when in such a testosterone driven environment. Also, have you ever met a fat person that barely eats? They consume very little calories yet they are obese! This is also due to a hormonal response. It also destroys the notion that lower calories equal less body fat.

Fat loss and muscle building are the result of several lifestyle and nutrition modifications, none more important than the other. All of our daily choices have an impact on our fitness results, not simply how much food we eat.

5. Can I continue my current workout and add Resistance Cardio at the end of my workouts for 20-30 minutes?

Yes that’s a great idea. That’s a hybrid workout in itself. Continue to train with weights for strength, muscle growth and toning. Than instead of doing 30-minutes of traditional cardio on a treadmill or stationary bike add some resistance cardio to your workout to start developing the Type III muscle fiber.

To do hybrid cardio all you need to is combine aerobic and anaerobic (resistance) activities. You can do this by adding dumbbells to your cardio workout.

If you want to go jogging, try wearing a weight vest while doing it. If you want to do something low impact, pick up some kettlebells or dumbbells and walk up a flights of stairs. Interval hybrid cardio using your bodyweight is another good option.

Another idea is to set up a circuit of pull-ups, squats, box jumps and push-ups. Alternate exercises every 20-30 seconds and keep moving. Keep going for 20-minutes. I guarantee you a bodyweight circuit like this will be faster, burn more calories and keep you more entertained. You can mix things up even more by holding each position for five to ten seconds-up for pull-ups and push-ups, down for lunges and squats.

Once the bodyweight cardio exercises aren’t challenging enough you can try a few of these sample Metabolic Resistance Cardio workouts to do at the end of your normal workouts. They are all full body workouts, so feel free to rotate through them, it doesn’t matter which one you pick.

Remember your muscles will already be somewhat fatigued from the weight training session you just performed so you’ll want to use a much lighter weight when doing this kind of resistance cardio after a weight training session.

When you buy the Lean Hybrid Muscle program you get hybrid cardio templates that you can add to the end of your workouts. Like we mentioned this is great if you want to spice up your boring cardio sessions but stay with the current lifting program you’re currently doing.

To learn more about the Type III muscle fiber visit this page:

http://www.leanhybridmuscle.com/ Get my free report entitled, The Muscle Shifting Doctrine. Click to learn how you can rapidly build muscle and burn fat at the same time.

Mike Westerdal is the founder of Critical Bench, Inc. A free online weight training magazine.

Gotta sweet video for you below from my friend and mentor, Elliott Hulse!

If you’ve ever wondered how you can build lean muscle and lose fat at the same time, check out the video below. Elliott goes over a week of Hybrid Muscle training and how you can set it up for yourself..

If you liked this video, please leave your comments below!! Thanks guys!

PS- Not sure if you’ve heard yet, but Elliott Hulse and Mike Westerdal are about to launch Lean Hybrid Muscle Reloaded (the new, updated version of the original Lean Hybrid Muscle product)!! I’ll keep you guys posted, but it’s going to be sick! I was even lucky enough to contribute to LHM Reloaded with something that I think EVERYONE could benefit from, so stay tuned!! I’ve got some cool sh*t for you guys coming up that I think you’ll enjoy.

Later!!

The Energy Drink Scam — Do Energy Drinks Actually Help You, or Can They Actually Make You Fatter?

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

Author – The Truth About Six Pack Abs

Today I have a little rant on energy drinks…

I receive a ton of questions about all of these new “energy” drinks that have hit the market over the last few years. They seem to be all the rage, and they promise you the world with outrageous claims of all of the super energy that you are going to have, and how you’ll become the best athlete in the world, start lifting cars over your head, and get a perfect body.

So a couple questions arise:

Are these “energy” drinks really any good for you?

Do they actually increase your e

nergy?

Do they really have some sort of magical energy formula?

Will they help you lose weight?

First of all, let’s look at what most of these energy drinks are usually made of. Most of them are simply carbonated water loaded with gut-fattening high fructose corn syrup (or other added sugars), caffeine, the amino acid taurine, and some crappy artificially-derived vitamins added for show to trick you into thinking there’s something healthy about these concoctions.

Let’s start with the high fructose corn syrup (HFCS). Well, here we’ve got empty calories that will go straight to your belly fat, and that are possibly even WORSE for you than plain old refined sugar (although that’s up for debate, but semantics in the big picture). Some energy drinks use other added sugars instead of HFCS, but it doesn’t really matter, because they are all gut-fattening empty calories with no nutritional benefit.

Ok, so you say that they also have low-sugar or sugar-free varieties as an alternative to the HFCS-laden energy drinks. Yes, but now you have the problem of the harmful chemicals in the artificial sweeteners which have their own set of health dangers.

Another problem with artificial sweeteners is that there are some research studies that indicate artificial sweetener use leads people to inadvertently consume more calories and gain more weight in the long run… in addition to having a negative hormonal effect in the body. I won’t go into all of the details on that topic because that would fill up an entire discussion by itself.

Just trust me that artificial sweeteners and artificial chemicals in food in general, are ALL bad news for your body! It’s never a good idea to try to “trick” your body with artificial tastes.

What about the caffeine?

Well, first of all, caffeine doesn’t in itself provide “energy”. Technically, the only substance that actually provides energy is calories (from carbs, protein, and fat).

However, caffeine can be an aid for livening or waking some people up, by means of stimulating the central nervous system.

Instead of caffeine artificially added to some carbonated “energy” drink, I’d rather get my caffeine from a natural source like green, white, or oolong teas (or my new favorite – yerba mate teas), which actually provide very powerful healthy antioxidants too!

Keep in mind though, if you’re a regular daily coffee drinker, you probably have some level of addiction to caffeine and probably wouldn’t receive too much benefit from the caffeine in an energy drink anyway.

Tip: try to drink more tea and reduce your coffee intake to only a couple days per week max to reduce your dependency on caffeine. Most teas contain much less caffeine than coffee, and some teas (such as green, white, and oolong) contain synergistic phytochemicals that work to slow the response of the caffeine that they do contain. This means you get a milder response from the caffeine in green, oolong, or white teas compared to the harsher jittery response that some people get from coffee.

Now what about that so called magical blend of taurine and B-vitamins that they load into these energy drinks?

Well, big deal…you get taurine in almost any protein source. And the vast majority of those artificially added B-vitamins are simply coming right out into the toilet in your pee. Vitamins are best obtained naturally from a REAL food source, not artificially added to some carbonated drink. Your body just doesn’t use fake sources of vitamins as readily as natural sources from real food.

So as you can see, in my opinion, I give all of these energy drinks a big time THUMBS DOWN! Don’t fall for the ridiculous marketing of all of these so-called “energy drinks”.

Instead, here’s my recipe for my own home-made energy drink:

1. Make a big iced tea mixture using green tea, white tea, and yerba mate tea. I like to add a little fruit flavor, so I’ll use 1 tea bag of a raspberry or blueberry hibiscus tea, and then use 2-3 green and/or white tea bags, and 2-3 yerba mate tea bags, and make a gallon container of iced tea. I just use a small amount of stevia to lightly sweeten the batch of tea.

2. I buy a container of organic coconut water from a health food store, or buy fresh coconuts to obtain the coconut water from the inside.

3. For my healthy energy drink, I mix a half of a glass of the white/green/yerba mate iced tea mixture and fill the rest of the glass with the coconut water.

This is actually a delicious and truly healthy energy drink instead of the chemical-laden crappy energy drinks that everybody is getting suckered into buying these days.

The green, white, and yerba mate teas contain a small dose of caffeine along with a diverse mixture of powerful antioxidants and synergistic phytochemicals. Plus, the coconut water is a rich source of electrolytes and a diversity of vitamins and minerals. Coconut water is known to provide a good instant energy source, and also contains a small dose of medium chain triglycerides (MCTs), which are healthy fats that are readily used for energy and also aid your immune system.

So enjoy this natural healthy energy drink, knowing that you’re doing your body good instead of filling it with chemicals with normal store-bought energy drinks.

As usual, feel free to email this link to your friends and family or share it on your blogs, forums, or facebook pages to help your friends live healthier.

If you liked this article, please click the “Like” button for Facebook below:

When people ask me how to build big triceps I respond with two simple words; “do dips.” Do dips and do a lot of them. Why, you ask? Have you seen the triceps development on male gymnasts lately? The dip is basically the only true triceps move they do and they are absolutely jacked with huge, thick, horseshoe triceps. Whenever you use your bodyweight for resistance or bodyweight plus additional resistance via a chin/dip belt or weight vest, you activate a much greater number of muscle fibers than you would if you simply used a machine. Machines do not recruit the smaller stabilizer muscles and do not force the muscles to contract naturally as they would in real life. Whenever possible you want to try to move your body instead of simply moving the arm or attachment on a machine. And although free weight exercises are very effective and a much better option than training on a machine, moving your own bod will always reign supreme when it comes to building muscle.

Dips can be performed on parallel bars or, if you are really strong, gymnastics rings. Be sure to squeeze the bars tightly, brace your abs as if you were about to be punched and lower yourself no lower than the point where your triceps are parallel with the ground. Going lower than that puts too much stress on the shoulders and getting the extra stretch is not worth the risk of an injury.

Dips can be performed three times per week as a beginner. After a few months of that I don’t think you will be confused about how to build big triceps anymore. When you get more advanced it is recommended to cut your dips down to twice per week. Although I used to love weighted dips and routinely had many of my clients perform them with numerous 45 pound plates strapped to their waists I have found, over the years, that there is simply too great a risk of injury with heavy weighted dips and now do not allow anyone in my gym to do dips with more than just one 45 pound plate. Anything beyond that seems to get too risky.

For intermediate lifters you could do one day heavy, where you add resistance to your weight belt, and one day light where you simply rep out with bodyweight. The two days should be about 72 hours apart. Once you get strong enough to do a 45 pound plate you will probably only want to use weighted dips as a rep exercise and not a heavy strength movement anymore.

To make dips more difficult without adding more weight, try doing them on gymnastics rings or on straps. You can also try holding your legs straight out directly in front of you as well. Either option will be very challenging and are great muscle builders.

Aside from dips, the next best muscle building exercise for the triceps is a reduced range of motion close grip bench press or some variation of it. The top half of the bench press really focuses the stress on the triceps which is why you want to limit the range when training simply to increase the size of your arms. To do this you can set pins in a power rack or have a partner hold a few two by fours on your chest. These are called board presses. Three, four and five boar presses are awesome for building huge triceps and should be incorporated into your routine on a regular basis. When you get too strong to go heavy on dips without risking a shoulder injury, make board presses your heavy triceps movement and dips your light triceps movement. Keep pushing up the weight and reps and pretty soon people will be asking you about how to build big triceps like yours.

Train hard,

Jason Ferruggia

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://www.musclegainingsecrets.com/

By Travis Stoetzel CSCS

Travis Stoetzel practicing what he preaches!

Bodyweight training is the oldest and one of the most effective means of adding muscle and strength to

the body. For athletes, bodyweight training should be an essential tool. Lots of athletes and trainees alike by-pass bodyweight training all together to hit the “big” weight in thinking that lifting heavy weights is the key to

all muscle and strength building. This concept is way wrong!

Bodyweight training alone has so many different variations and modifications that an athlete or trainee could actually go without lifting heavy weights for a long time and still manage to build lots of muscle and strength fast.

Lifting weights should still be apart of a serious athlete’s and trainee’s core regiment, but if heavy weight’s aren’t available, here’s 7 different ways how you can add muscle and strength via body weight training modifications.

1) Explosive – Plyometric Bodyweight Exercises are key to fast strength and muscle gain!

Instead of doing the normal slow paced bodyweight movements, try adding in explosive movements such as squat jumps, lunge jumps, plyo push ups, and even explosive pull ups and rows.

The science behind explosive movement training, or plyometrics is when you perform movements at the highest velocity possible, you recruit close to all of your muscle fibers which in short, will help increase strength and muscle gain. Throw plyometric movements into the first part of your training workouts for best rests and keep the rep range around 5-8 and no more.

2) Adding Chain Resistance – Adding in resistance in the form of chains help blow your muscle and strength gain through the roof with bodyweight training.

Normal push ups and all of it variations can get a little dull and unproductive at times. What you can do to change all of that is add in chains for more resistance and challenge.

Simply throw the chains around your next and hit your normal push ups. You can also add in chains for squats, lunges, rows, pull ups.

The best chains to get are the thicker versions with 1 inch to 1/2 inch thickness that are usually 2 feet in length and weight around 20-25 lbs each.

Chains are easily removable or added in to the different bodyweight movements which make them even more useful.

3) Suspended Bodyweight Training – Using Blast Strap and TRX are two ways to add in suspended bodyweight training for strength and muscle gain.

What suspension training is in a nutshell, is when part or all of the body is suspended above ground. This forces the body to work extremely hard to perform normal movements such as push ups, rows, single leg squats variations, and even plank and other abdominal movements. Using the TRX and Blast Straps are great ways to challenge the whole body and add in muscle and strength fast. Make sure to give it a try!

4) No More Failure - Stop training bodyweight movements to failure all the time. This will actually decrease results.

When you go to failure, you fatigue your body down to the point where it can be a huge stress on the body. When you do this set after set after set, your body begins to get highly over trained. This is no good.

You body only gets stronger at rest and only grows muscle when at rest. The more you train to failure, the more rest and recovery time you take away from you body.

A good rule of thumb is to “leave a few reps in the tank”. Go until your movement slows down and when you have to start grinding out reps, stop. Stay a little bit fresh.

This will be hard at first because so many people are used to training to failure on everything they train for on every set.

Give it a try and your results will prosper!

5) Go Solo – Use single arm and single leg variations to blow through plateaus and increase strength and muscle even more.

When you basic two arm, two leg movements get easy, why not take it to the next level and hit single arm and leg variations of the same movements?

You’re results will only go up!

For example, when you hit a plateau with your push ups, try hitting single arm variations for about 3-4 weeks. Yeah, your reps won’t be anywhere close to your two arm reps, but trust me when I say your strength will go up for sure!

You can do the same with pull ups too!

Another way to go is with your two legged bodyweight movements. take your normal squats and do your single leg squat or pistol squat variation for 3-4 weeks.

You’ll come back and each leg singly will be stronger and you’ll pack on more muscle faster.

Challenge yourself with single arm and leg movements and variations for extreme gains in strength and muscle.

Well, there you have it; 5 ways to take your bodyweight training to new heights!

Give them a try and you’ll see your muscle building and strength go through the roof in no time at all!

About the author:

Travis is a highly unconventional hardcore strength and conditioning specialist that focuses in on serious athletes and trainees to help them improve their overall performance and physique. He specializes training athletes specifically in aggressive sports such as wrestling, MMA, and football. Travis does this with “underground” type training methods including strongman, kettlebell, ropes, chains, bodyweight, Olympic lifting, sandbags, sleds, and tires.

He own a small hardcore gym in Omaha NE, called The Forged Athlete where he helps athletes and serious trainees alike accomplish their performance and physique enhancement goals.

For more information on Travis, go to his personal blog at http://www.travisstoetzel.com and look into all of the other articles, posts, and videos available.

His Omaha NE Gym website is located at http://www.theforgedathlete.com

This book is jam-packed with a full “how-to” of exercise videos for upper body, lower body, grip strength, conditioning, etc.

Need variety? Wondering how to perform an exercise? This is really a must-have for all serious athletes and strength training addicts.

You can get your FREE e-book by clicking the link below. This is a PDF document, you’ll need Adobe Acrobat Viewer to view it.

====> CLICK HERE FOR YOUR FREE ESSENTIAL EXERCISE INDEX E-BOOK <======

Enjoy,

John Cortese, CSCS

These days it’s very trendy to use bands and chains for building muscle and strength. Several years back, I got caught up using chains and bands with almost everyone in my gym. After a couple years of doing this I realized that nobody was progressing any faster than they were before. It occurred to me that what we were doing was overkill and from then on, I kept the chains and bands reserved for only the strongest members of my gym. Now I don’t use them at all (or at least in that sense).

The fact is that there is no need to use bands or chains unless you are extremely strong. If your max squat is 225, squatting with bands and chains isn’t going to do much for you in the way of building muscle or gaining strength. In fact, it will be detrimental to your progress. Tons of people have gotten inhumanly strong for decades without ever using bands or chains and plenty of guys continue to do so today.

Unless you are capable of doing a full back squat, all the way to ground with no belt and pristine technique with 500 lbs, you have absolutely no business using bands or chains. These are advanced tools to pull out of the toolbox only at the times when you really need them. During your first several years of training all you need is a hammer and nail. Don’t search deeper in the toolbox for something you don’t need yet. If you get to 545 lbs and plateau there for a while then maybe it’s time to pull out the chains and bands. But not before then. The problem is that when you incorporate advanced methods before you need them you miss out on the potential huge gains that they could provide later on down the road when you really need them.

So layoff the bands and chains until you are really advanced and stick with more tools for building muscle, at least until your strength levels are at the point where the entire gym stops to watch when you squat or deadlift.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://www.musclegainingsecrets.com

Check this video out. It’s a follow up to the last video I put up “What The Heck is a Type III Muscle Fiber, Anyways?” You’ll wanna see that first.

If you’ve already checked that out, look at the results its’ gotten for Elliott Hulse, co-creator of LHM, and his athletes/clientele.

Does Lean Hybrid Muscle Training Really Work?

More Before & After Pics Here

Talk soon! Let me know what you thought of these before/afters after you see that video!

Talk soon…

John Cortese

Hey,

I found this really cool video from Elliott Hulse, co-creator of Lean Hybrid Muscle Building. In it, he talks about a “Type 3″ muscle fiber, also known as a “super-muscle” fiber. Pretty interesting stuff if you ask me…

Check the video out below, lemme know what you think!

-John Cortese

Click Here To Discover How Developing the Type III Muscle Fiber Can Help You
Burn Fat Faster With Shorter Workouts!

Let’s face it… building muscle is not the easiest thing to accomplish even despite regular hard workout schedules and trying every type of workout and supplement.

I struggled for years to gain any significant muscle mass, but over the years in my personal training business and with my own experimentation have found some important things that have helped make significant muscle gains possible even for hardgainers.

So, I’m going to give 3 important tips here so you can start building lean muscle mass faster and easier.

1. Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises. It doesn’t matter if your goal is fat loss or building muscle… big multi-joint exercises should comprise 95% of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

It’s easiest to think of it in terms of the major movement patterns such as these (focus 95% of your workouts on these):

* upper body horizontal press (bench press, pushups, dips),

* upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),

* upper body vertical pull (lat pulldowns, pullups, chinups),

* upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)

* lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)

* lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)

* lower body single leg movements (lunges, step-ups, jump lunges, etc)

* abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements… your abs and core will be worked from most major multi-joint exercises anyway)

The other 5% of your exercises can focus on single joint exercises (isolation exercises) such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc, etc. However, these exercises are only accessory exercises to do after the main focus has been the multi-joint drills.

2. Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout. Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism. You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger muscle growth.

Try a super-set style of workout program to maximize the intensity that you can train. My favorite combinations are opposing upper and lower body movement patterns that don’t interfere with each other, such as squats coupled with pullups as a superset, or bench press coupled with deadlifts as a superset.

Don’t underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity. The first time in my life that I experienced significant muscle mass gains were when I started doing these types of workout combos regularly (although still mixing up my training variables).

These are mainstays of almost any effective workout program — caloric intake can simply be adjusted whether your goal is fat burning or gaining muscle mass.

3. Eat clean with quality whole foods… REAL foods instead of highly processed over-hyped supplement powders and bars.

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.

Forget about the hyped up workouts in the muscle mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement “stacks” that pay the bills for almost every muscle mag… Instead, make these tips in this article part of your lifestyle, and you’ll see muscle gains and a leaner, ripped body like you’ve never seen before!

If you want to get a lean chiseled body, check out these tips to Get Ripped Abs the right way.

Enjoy, and good luck!

Mike Geary

Certified Personal Trainer, Certified Nutrition Specialist

Author – The Truth about Six Pack Abs