burn fat supplement guide what's new
Muscle-up intro
Transform Your Body...Transform Your Life...8 Week MUSCLE-UP Program

Welcome...You are about to embark on an 8 week program that not only can transform your body, it also has the potential to change your life for the better. Sounds unbelievable? Well just suspend any doubts for the time being, keep an open mind, and most importantly get into action and start now.

Serious focus on the total program will always return phenomenal results in a very short time. These fast initial results fuel enthusiasm and as a result your dedication to the program is strengthened. This heightened motivation is the state of mind in which you can literally perform miracles transforming your body, life and environment.

One of the most important elements of success is discipline. If you are not doing the things you need to be doing, how can you honestly expect to achieve your goal. The "best" program is of little or no use at all, if one does not have the discipline to stay on the correct path.

How can one obtain this discipline ??? (that final percent that will give you an unfair advantage).

It all starts in the mind, this is the secret ingredient which is omitted or has been overlooked from many training and fitness programs. Until you get this part right, everything else will cause great stress and strain on your life and your surrounding environment. The great reward however, is that if you get it right (your mind ) your body will follow suit effortlessly as you work in harmony with the natural rythms of life. Things that were previously too hard, a hassle, or you just couldn't quite get up the energy to do, now become a joy and can be undertaken with effortless ease and boundless energy.

Let's get started;
First off, you need to establish exactly what you are trying to achieve.


Build a clear mental picture of what you are trying to achieve. Visualise both subjectively and objectively.

In other words visualise as if you were watching a TV screen with images of the 'you' that you want to be playing on the screen (objectively) and also visualize at other times as if it were actually happening as viewed through your eyes (subjectively), as a result you will experience the situation as if it were really happening in the now, which is a very powerful thing to do, for reasons which I will reveal further on this transformational program.

Now, take an honest look at you present state. Take a good hard long look in the mirror. You don't need callipers, scales etc (valuable as they are) to tell you that you are out of shape. But you must truly accept your present condition as your responsibility, and not blame the world and outside forces beyond your control 'YOU' are really in control you just need to be reminded or shown how. The more dissatisfied with your present state, the greater will be the initial motivation to get into action and change. So ham it up in front of the mirror. Stick your pot belly right out as far as you can. Push out your toosh, make it look even fatter. Laugh, deep belly laughs this sends a powerful message of acceptance to your powerful subconscious mind. And the more out of shape you are, the more things will bounce and quiver around, making it an even more hilarious site and all the more reason to deep belly laugh.

Now suddenly imagine that the image you have been laughing at is being beamed live via satellite to millions of television sets around the world. How do you feel now. I bet the laughing stopped quick smart. You probably felt pain and embarrassment. Make it work for you. Use that pain and embarrassment to slingshot you into action. Build the picture in your mind now of the 'you' that you want to be. Make it realistic. This does not mean to make yourself not look outstanding, it means you must believe it before you can have it. Not the other way round as most people think. Most people have to see something first before they can believe it but one of the secret's to success is that whatever you can mentally visualise and believe to be possible, so long as your belief is built upon an accurate evaluation of the situation, will come true.

IMPORTANT VISUALISATION TIP - "In the mind it is always now".

Think about it. The past is a memory, the future is an idea in the imagination, and when it arrives it is always in the present moment, the eternal NOW. Make sure your visualisation is in the now. See, feel, hear, smell, taste in your imagination as if it where real. The subconscious cannot differentiate from reality and something vividly imagined. The more sensory rich you make your visualisations, the sooner they will be reflected back to you in life. Start seeing yourself doing the things the new you will be doing. See and feel how people react to the new you. Once again, make it real. You might imagine yourself lying on a warm tropical beach, with the sun beaming down upon you and a gentle breeze blowing. Hear the waves and some seagulls in the distance. Smell and taste the salt in the air. Now get up , hear the gasps of astonishment coming from a nearby admirer. Walk to the water feeling really good about the way you look.

To recap on what I have said so far.

  • Establish and accept your present shape as your present reality
  • Make a conscious decision to change
  • Build a new image of the way you want to look
  • Make this image real in your mind Vivid, all encompassing, and in the now as if it where really happening.

So we now know where we are and where we want to go. But how do we get there and how do we stay on the path?


Here is our next secret weapon. I call it present moment awareness.

Your only challenge is to keep your awareness in the present. Do not allow the mind to entertain the past or future. Keep your conscious attention supremely situated in the present moment.

If you are chopping wood, chop wood.
If you are swimming in water, swim in water.

Do not be concerned about anything that has happened in the past. And do not be worried or bothered about the infinite possibilities of the future. Just focus on what you are doing. Sure, if there is something urgent that needs attending to, attend to it. But as you attend to it and fix any problems, remember this is your present moment reality, so stay present (PMA).

When you have finished, simply flow back to what you were previously doing. Now you can either fix the problem or not. If you can, then fix it. If you can not, accept it for the moment (you can always try again in the future, when circumstances change, and change they will, since change is the only certainty we have in the world).

Now, the worst thing you can do, and this is how most people behave, is to be doing something, such as exercising, while your thoughts are worrying about something totally unrelated and out of the now eg resenting the past or being fearful of the future.

DO NOT DO THIS! You will sabotage yourself if you do. "Stay present".
Remember, you can only keep your conscious attention focused on one thing at a time, even though your mind may flick from one thought to another with lightening type rapidity. So accept mentally whatever you are doing. All stress goes when you stay present. Sometimes you may feel quite uncomfortable. Accept this too as your reality. Do not resist it. Just feel it in your body. Do not think about it, just feel it. It will pass. And you will soon be feeling fantastic. Become aware of habitual ways of behaviour which you may not have had any control over in the past.

Well the good news is that you have always had the power to be in charge, even if you did not realise this fact, and as you awaken to this fact, your control will become greater, and that's all there is to it. The more you awaken, the more the control, and then the more you awaken. Just stay in the present moment. For more on this life changing technique, see 'Emotional Rescue" Taking charge of your life with PMA by Richard Hargreaves (soon to be released).

OK What we need now is to get some runs on the board straight away some fast noticeable results.

Let' start with diet.
This diet works well and fast. Losses of bodyfat per week can be several kilos, with no loss of muscle mass, and a simultaneous increase in muscle is possible, when the program is followed to the letter. The huge benefit of this over a conventional reduced calorie diet is that after the fat has been shed and you've reached your goal fast when motivation is naturally strong, and you're looking fantastic, you will have a faster metabolism than before and so staying in shape becomes relatively easy.

I know some people panic shortly after achieving their goal and eat all their hard work down the drain by ballooning up to bigger than before. PMA keeps you on the path. The conventional low calorie, low fat diet is very slow, making it harder to adhere to, and if the goal is eventually realized, you have most likely lost as much muscle as fat, your metabolism is now slower than ever, so that if you just look at a cream puff you run the risk of getting fat.

So now that we have prepared ourselves mentally and are committed to our goal, and we are looking forward to the results, lets get the show on the road;


>> Part (II) the "MUSCLE-UP Triple-X" weight training program