No Pain No Gain: Fitness Myth or Ultimate Fitness Truth?

1 comments Saturday, June 27, 2009
By Tom Venuto

No Pain, No Gain. Is this aphorism just a fitness myth and downright bad advice? A lot of people seem to think so. As a bodybuilder with 25 years of training experience and more than two dozen trophies on my shelf, I have another perspective to offer you. Success with your body and in every area of your life is all about stepping outside of your comfort zone and that means embracing pain.

To reach high levels of physical and personal success you must approach your training, and your entire life, as an endeavor in constant growth. The ultimate truth is, you are either moving forward or moving backward; growing or dying. There’s no such thing as comfortably maintaining.

To grow, you must step above past achievements; beyond your perceived boundaries and limits. That means stepping out of the known, into the unknown; out of the familiar and into the unfamiliar; out of the comfortable into the uncomfortable. You must get out of your comfort zone.

The Late Cavett Robert, who was founder of the National Speakers Association, said something I’ll never forget: “Most people are running around their whole lives with their umbilical cords in their hands and they’re looking for some place to plug it back in.”
Most people are scared of the unknown. They prefer to stay in that womb of comfort. When the going gets tough; when the effort gets painful, when the work gets hard, they always pull back into safety. But the extraordinary people do the opposite. They know they have to get out of the comfort zone, and into new territory or they’ll stagnate and die.

Walt Disney once said that he never wanted to repeat a past success. He was always creating something new. They called it “Imagineering.” Disney’s mission was to continuously dream up and create things they had never done before, and look at what Disney has become today.
Here’s a little quote that you should post on your bulletin board, your computer desktop or somewhere you will always see it:

“Do what you always did, get what you always got.”
You can't grow or change by doing what you’ve already done. You’ve got to train just to prevent yourself from going backwards. Maintenance doesn’t occur when you do nothing, maintenance is working to fight entropy, the tendency for things to naturally deteriorate.
Still, most people won’t leave their comfort zones. They won’t do it in business, they won’t do it in their personal lives. They won’t do it in their sport. They won’t do it for personal health and fitness. Why? The answer is simple… It hurts.

By definition, what’s it like outside the comfort zone? It’s UN-COMFORTABLE, right? Change is uncomfortable. Sometimes it’s physically painful, but it’s always mentally and emotionally painful, in the form of discipline, sacrifice, uncertainty and fear.
The maxim, “no pain no gain” gets knocked all the time as if it were bad advice. The fact of life is that you don’t grow unless you’ are constantly stepping outside the comfort zone, and outside the comfort zone is discomfort and pain.
I find that it’s mostly the non-achievers who make out “no pain, no gain” to be a bad thing. But the winners get it. The champions understand stepping outside the comfort zone in a healthy context, so they embrace it.

When you’re talking about the Olympics, or pro bodybuilding or the Super Bowl or a world championship, you’d better believe it’s physical pain, it’s discipline, it’s sacrifice, it’s blood, sweat, and tears - literally. But for most people who simply want to go from unfit to fit, from overweight to ideal weight, it’s not so much about physical “pain”; it’s more like stretching yourself.
How do you develop flexibility? What does your trainer tell you? You stretch to the point of discomfort, but not to the point of pain, right? You get into a position of slight discomfort and you hold it just long enough, then what happens? The discomfort goes away, because the muscle becomes more pliable, and the range of motion is increased.

Each time, you stretch a little further, just barely into the range you’ve never been in before, and eventually, you’re doing the splits. And why do you approach it like that? Because you don’t want to injure yourself. Stretch too far, too fast and your muscle tears.

The elite athletes and high achievers really have to push themselves; they’re going to push their boundaries and test their limits. But if you’re not an elite athlete or seasoned bodybuilder, and you take the advice, “no pain, no gain” too literally, you’re going to end up getting injured.
I always say to my training partner when I watch him cringing during a set and he finishes up with that pained look on his face, “Are you injured, or just hurt?” He knows what I’m talking about. If he says he’s hurt, I say, “OK, good. As long as you’re not injured. Let’s get on with it. Next set.”

It’s not about injury. That is bad pain. That is stupidity. But do stretch yourself. You can’t improve unless you stretch yourself. If that’s what some people want – if they just want to “stay fit” – OK fine. It actually doesn’t take that much to stay fit, once you’ve already achieved it.
But what if you want to improve? What if you want a new body? What if you want to change? If that's what you want, you’ve got to push yourself a little. You’ve got to break comfort zones. And if your body is not changing, then I don’t care how hard you think you’re working, whatever you’re doing right now is inside your comfort zone.

The statement “no pain, no gain” has been misinterpreted, criticized and labeled a fallacy by many. However, the people doing the criticizing are almost always comfort zoners who haven’t achieved much. Don’t listen to them. Instead, follow the small percentage of people who step out and achieve great things. If you don’t like the sound of it, then say, “No effort, no gain.” We’re still talking about the same thing.

Embrace the discomfort like the champions do. Soon it subsides, you enjoy the benefits of the change and the pain is forgotten. You’ve reached a new, higher plateau of achievement. Enjoy the view for a short while. But be on guard because it’s not long before that higher level becomes your new comfort zone and then its time to press on again.

About the author
Tom Venuto is a lifetime natural (steroid-free) bodybuilder, freelance writer and best selling author of Burn The Fat, Feed The Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom has been featured in IRONMAN, Australian IRONMAN, Italian IRONMAN (Olympian’s News), Natural Bodybuilding and Fitness, Muscular Development, Men’s Exercise, and Men’s Fitness Magazines. Tom’s hard work, no-quick fixes approach has won him multiple titles in drug tested bodybuilding including Mr. Natural Pennsylvania, Natural New Jersey, Natural New York State, Natural Mid Atlantic States and NPC Natural Eastern Classic championships. More important, tens of thousands of people in 141 countries have used Tom’s Burn The Fat program to lose as much as 253 pounds or just the last stubborn 5-10 pounds and achieve that coveted 6-pack of abs. To learn more about Tom’s all-natural approach to fat burning, visit his site at
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What should you eat?

1 comments Thursday, June 18, 2009
Hi My Friends,

How many times have you asked that question? How too often do your lunches turn into fast food and how many times do your dinners resort to take-out?

Even if you don't eat fast food or do take-out, figuring out what to eat can become very tedious, especially if you're trying to stay healthy and lose fat. Knowing what and when to eat can feel like studying for final exams again.

Before you go into anymore of a panic, take a deep breath, and feel reassured that fitness expert
Vince DelMonte and Empowered Nutrition Meal Plans has come to the rescue to teach you how to make healthy meals to strip away any excess body fat.

For the next 7-days, you get an opportunity to whip your diet into shape so you can trim and lean down, burn fat and combat any health issues.

Have you downloaded your FREE 7-day Fat Loss Meal Plan yet?Check out what my buddy,

Vince DelMonte, is hooking you up with this week:-->
Your nutrition meal plan should be set up just like your training program.
Just like exercise, there are beginner, intermediate and advanced programs.
Nutrition, if done properly, follows the same set of rules.

Empowered Nutrition Meal Plans has beginner, intermediate and advanced meal plans depending on your level of nutrition knowledge and fitness and goals.
Today we are handing you a sample from the 7-day beginner program with 2000 calories for men and 1600 calories for women.

We don't care how big or how small you are, if you're a guy, follow the 2,000 calorie meal plan to the letter. That goes for women too. I don't care how big or how small you are, follow the 1,600 calorie meal plan to the letter.

When you order the complete system on June 30th, Vince and Empowered Nutrition will hook you up with all the different calorie levels and different program levels. For now, all you need is what we're giving you today, to get started seeing fat burning results and incredible energy in just 7 days.

The goal is to achieve the following:

  • Tell you exactly what to eat so you have no guesswork.
  • At what time to eat so you don't slow down your metabolism.
  • How much you should be eating in each meal so you can monitor your progress.
  • What to shop for at the grocery store so you can't bring home anything unnecessary.
  • How to cook it so you're eating healthy and delicious meals at the same time.
  • To remove the stress that food causes in your life and give you an easy and simple plan.
  • To put your body in hormonal balance to control and improve your energy levels.
  • Start stripping away the next 10, 20, 30 ? or more pounds of fat you want to lose.
Following a meal plan is not for everyone and you may prefer to wing it and just hope what you're eating is working. If you don't like being held by the hand and told exactly what to eat and when to eat in the right amounts then let someone else download these plans instead.

However, if you follow Vince's advice and use these meal plans over the next 7-14 days you'll see real results on the scale, at your waistline and in your energy levels. This might even be the first step to getting you into or back into the best shape of your life.Check it out here:-->

Yours Truly,

Monica Batiste, CT, SN, & Pilates Instructor
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Download your FREE 7-day Fat Loss Meal Plan

0 comments Wednesday, June 17, 2009
Hey Everyone,

I have some REALLY exciting news to share with you today.
My good friend and fellow fitness author Vince DelMonte is GIVING AWAY the most powerful and fastest acting resource to overcome the number one culprit to losing your belly fat and getting a ripped and flat stomach.


We both know that proper nutrition, more specifically, following a Done-For-You MEAL PLAN, will lead to faster fat loss and a more chiseled and flat stomach than anything else.
It's a FREE opportunity to get better results in the next 2 weeks than most people experience in 2 months.

This is perhaps one of the most valuable giveaways EVER.

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But there is a catch... it's only available until Wednesday June 17th at midnight EST time.
Each gift you'll find at the below address are retailed at $57 US, but today you can grab them for the best price ever - zero.

Click here for your free gifts:-->
Why is Vince doing this??

On Tuesday June 30th at 12pm EST Vince is releasing his highly-anticipated joint venture product with Empowered Nutrition Meal Plans, called the Empowered Nutrition Done-for-You-Fat loss Meal Plans.

This is a comprehensive 3 phase done for you meal plan system that includes fifteen 84-day meal plans for both men and women, which is the most complete stomach flattening and ab-sharpening meal plan and nutrition solution to ever be released on the internet. And he wants you to have first crack at his limited time only 50% off sale of this done for you fat loss meal plan system.

Once the 50% off sale is over the complete meal plan system goes up to full price and is going to stay there.

DATE- Tuesday June 30th at 12pm EST
...there's more.

Vince wanted me to reassure you that there is ZERO pressure to try out the Empowered nutrition done-for-you fat loss meal plan system when they are ready to be mailed out on the launch date and you are more than welcome to get INSTANT ACCESS to his two free gifts right now.

#1 - Check out the link below.-->
#2 - Watch the entire video
#3 - Enter your name and email to get on the Early Bird VIP list to be notified before the public, which means you will be able to buy before the site goes live. You'll also be given INSTANT ACCESS to a free 7-day sample of the done for you fat loss meal plan system absolutely free.

So make sure to follow ALL 3 STEPS to ensure you're one of the lucky people to get access to your free gifts plus first shot to try out the Empowered nutrition Done-for-You Fat Loss Meal Plans on Tuesday June 30th 12pm EST.

Check it out here:-->

Yours Truly,

Monica Batiste
CFT, SN, & Pilates Instructor

P.S. This page really is coming down Wednesday June 17th at Midnight EST. If you don't grab your gifts today, you WILL miss out (not a marketing ploy, just the honest truth). There is NO CATCH at all. Nothing for you to buy so take advantage and start carving your six-pack abs now, compliments of my good friend Vince and the team at Empowered Nutrition Meal Plans.
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Free Goal Setting Tricks

0 comments Saturday, June 13, 2009
Goal setting is not easy.

That's why I want to share with you free report "7 Goal Setting Tricks" that will help you to turn your dreams into everyday reality.

You will find out:

- The one question you must answer before you take any action towards achieving your goals.

- How to trick yourself to finally get started working on your goals and stay on track until the goal is accomplished.

- One simple, yet powerful, technique that drives you into actions every day and helps overcome procrastination.

- The secret formula that helps you to define the perfect moment for working on your goal.

- The one simple technique that will make any boring task a pure fun and increase your productivity.

Here's direct download link:

To your success,

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The Cardio Machine that Sucks

2 comments Monday, June 1, 2009
By: Craig Ballantyne, CSCS,
Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, "Hey Craig, you were right about those crosstrainer machines. I've had your program for a few months now and I'm getting better results with the bodyweight circuits."

It's always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about "how elliptical machines (crosstrainers) suck for fat loss".

That's right, I think those machines are almost a complete waste of time.
"I was using one of those machines for a long time and was wondering why I wasn't getting any results," the physician continued, "I'm so glad I found your program and now I'm using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout", he added.

I told him how I wasn't surprised. In fact, I've never personally known anyone to get great results with one of those crosstrainer machines. Now I've watched really lean people use them, but they didn't get lean with those machines.

I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don't work as well as harder forms of interval training.

And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.

Click here to get Turbulence Training==>
Let me know how it goes for you,

Craig Ballantyne, CSCS, MSAuthor, Turbulence Training

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit
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