The ONE piece of equipment I recommend for back, biceps, abs.

Fitness and health friends, if you could only get ONE piece of fitness equipment for the home, what would I recommend?

It would have to make a big difference quick, and work more than one body part. It would have to be convenient, easy to use and light so you can use it often.

Would you like to have toned arms, a defined back, and of course your six pack shining through?

Then I recommend the standard DOORWAY PULLUP BAR!


pullup bar

Get it at Amazon! Quick, they just dropped the price to $19.95! < Be sure to get this one as it comes with free ab straps.

If you can’t do a pullup yet, no worries! It’s all about progression. Start off by placing your feet on a chair to help you a bit. You can also attach a strong elastic band that you place your knee into so it can help you pull yourself up. You then lessen the help each week by either pushing the chair farther away or getting a weaker band. Keep doing that weekly ’til you can do 6 regular pull ups. Women, I’m talking to you too!

This will give you a defined back instead of a soft, shapeless, smooth looking back (back fat, yuck). It’s also great for your biceps. It’s marketed as being good for pushups, but in true, honest 10in30 fashion, I think they don’t do much for pushups. I mean, they might help you go a bit deeper, but you can get by with doing pushups on the floor.

I just leave it up there and switch between pullups, pushups, squat jumps, leg raises. Rest 1 minute. Repeat 3x.

Ladies, don’t worry about getting too much definition. This is the same as the common concern about “getting to muscular”. You have to actively try to get super muscular. The pros go through hell, don’t think you can get like them “by accident”. That’s a funny concept when you think about it like that, right?

Abs? Yes, it is great for abs.

abs wipers, pullup bar, six pack

You can do “Windshield Wipers” or regular leg lifts.

You have to get the one that comes with free ab straps so you can hang from them when doing leg or knee raises. Once you can do many leg raises with the straps, progress to hanging by your hands like in the pic above. You can even do drop sets like I do: Start by hanging by your hands and do as many leg raises as you can, then immediately use the straps and do some more leg raises.

But be sure to do the correctly!

Don’t just lift your legs or knees, as you are only working your leg flexors (small muscles that raise your legs at the hip). What you want to do is CURL YOUR BODY at the abs after your legs are raised. Then use your abs to raise your feet to the bar. Be sure to come down slowly to make your abs work there as well!

To read more and watch some videos as well as other stuff to help you do your first pullup check my page:

Thanks for reading! Please use the Share buttons down there so your friends can benefit too!



Argue a lot? Die early.

People who “always” or “often” fretted about their spouse were almost twice as likely to die during the course of the study

Excessive arguing with family and friends may lead to early death - Los Angeles Times

Excessive arguing with family and friends may lead to early death – Los Angeles Times

Unreasonable spouse? Demanding kids? Argumentative friends? If it sometimes feels like these stressors are killing you, new research suggests you may be right.

Middle-aged adults who frequently fought with their husband or wife were more than twice as likely to die at a relatively young age compared to people who rarely fought, according to a study published online this week in the Journal of Epidemiology and Community Health.

Frequent fights with friends were even more hazardous — people who fell into this category were 2.6 times more likely to die prematurely than people who got along with their pals. Worst of all were persistent fights with neighbors, the researchers found. These types of argumentative people were more than three times more likely to die prematurely than the go-with-the-flow types.

Even when fights didn’t break out into the open, simply worrying about friends or loved ones or stewing over their demands could be enough to shorten one’s life. People who “always” or “often” fretted about their spouse were almost twice as likely to die during the course of the study compared to those who seldom fretted. In addition, those who expended lots of negative mental energy on their children were 55 percent more likely to die prematurely compared to those who didn’t worry about their kids very often.

All of these associations between stressful social relations and the risk of early death were stronger for men than for women, the researchers found. They were also stronger for people who were not working outside the home.

The study, published Thursday, was based on data from nearly 10,000 Danish adults who were between the ages of 36 and 52 in 2000. All of them answered questions about their conflicts with and worries about their partners, children, other family, friends and neighbors. About 6 percent of them said they had frequent conflicts with their spouse; 6 percent had frequent conflicts with their children; 2 percent had frequent conflicts with other family members; and 1 percent had frequent conflicts with friends. Worries and demands that didn’t escalate to outright conflict were slightly more common.

(c)2014 Los Angeles Times

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Read more at: Excessive arguing with family and friends may lead to early death – Los Angeles Times.

Saturated Fats are Good for You

By Dr. Mercola of mercola.comSaturated Fats are Good for You

Conventional medical authorities say that consumption of saturated animal fats is bad for you and causes heart disease.

But a hundred years ago, fewer than than one in one hundred Americans were obese, and coronary heart disease was unknown.

The Procter and Gamble started marketing Crisco as a new kind of food — the first commercially marketed trans fat. Crisco was originally used to make candles and soap, but with electrification causing a decline in candle sales,

Procter and Gamble decided to promote the fat as a “healthier” all-vegetable-derived shortening

According to

“Feeding high doses of fat and cholesterol to omnivores, like rats and dogs, does not produce atherosclerotic lesions in them … 

In fact, it turns out that people who have highest percentage of saturated fat in their diets have the lowest risk of heart disease … 

The last word on this subject should go to Julia Child … Enjoy eating saturated fats, they’re good for you!”

The demonization of saturated fat began in 1953, when Dr. Ancel Keys published a paper comparing saturated fat intake and heart disease mortality. His theory turned out to be flimsy, to say the least, but the misguided ousting of saturated fat has continued unabated ever since. Fortunately, the truth is finally starting to come out, as medical scientists have begun to seriously question Keys’ findings.

Time to Put Ancel Keys’ Theory to Rest

Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease. However, he conveniently ignored data from 16 other countries that did not fit his theory. Had he chosen a different set of countries, the data would have shown that increasing the percent of calories from fat reduces the number of deaths from coronary heart disease.

And, as illustrated in the featured article, when you include all 22 countries for which data was available at the time of his study, you find that those who consume the highest percentage of saturated fat have thelowestrisk of heart disease.

Furthermore, many have now realized that it’s the trans fat found in margarine, vegetable shortening, and partially hydrogenated vegetable oils that is the true villain, causing far more significant health problems than saturated fat ever could!

Still, despite the scientific evidence, the low-fat dogma remains a favorite among most government health authorities. Case in point: the most recent food chart issued by the U.S. Department of Agriculture (USDA) in December of last year, recommends reducing your saturated fat intake to a mere seven percent of caloric intake—down from its previously recommended 10 percent…

Newer Studies Debunk Keys’ Theory

The USDA’s lowered recommendation is illogical when you consider the evidence available today, which supports saturated fat as a necessary part of a heart healthy diet. For example, as discussed in the featured article, a number of indigenous tribes around the world are living proof that a high-saturated fat diet equates to low mortality from heart disease.

These include:

Tribe Primary Diet Percentage Saturated Fat
Maasai tribe in Kenya/Tanzania Meat, milk, cattle blood 66 percent
Inuit Eskimos in the Arctic Whale meat and blubber 75 percent
Rendille tribe in NE Kenya Camel milk, meat, blood 63 percent
Tokealu, atoll islands in New Zealand territory Fish and coconuts 60 percent


And then there’s human breast milk, which contains 54 percent saturated fat. Since breast milk is the most perfect diet in existence for developing infants, the presence of high amounts of saturated fat cannot easily be construed as a “mistake.”


  • meta-analysis published last year, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
  • Ina 1992 editorial published in the Archives of Internal Medicine, Dr. William Castelli, a former director of the Framingham Heart study, stated:

    “In Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol. The opposite of what… Keys et al would predict…We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active.”
  • Another 2010 study published in the American Journal of Clinical Nutrition found that a reduction in saturated fat intake must be evaluated in the context of replacement by other macronutrients, such as carbohydrates. 

    When you replace saturated fat with a higher carbohydrate intake, particularly refined carbohydrate, you exacerbate insulin resistance and obesity, increase triglycerides and small LDL particles, and reduce beneficial HDL cholesterol. The authors state that dietary efforts to improve your cardiovascular disease risk should primarily emphasize the limitation of refined carbohydrate intake, and weight reduction.

I believe that last point is very important, and is likely a major key for explaining the rampant increase in obesity, heart disease and diabetes. And once you can pinpoint the problem, turning it all around becomes that much easier.


Read the rest of the story: Saturated Fats are Good for You.

Video: Sleep Loss Linked to ‘Massive Brain Damage’

[weaver_youtube youtube-url id=xTbg2sUOg80]

By Dr. Mercola

Could poor sleeping habits cause brain damage and even accelerate onset of Alzheimer’s disease? According to recent research, the answer is yes on both accounts.

According to neuroscientist Dr. Sigrid Veasey, associate professor of Medicine and a member of the Center for Sleep and Circadian Neurobiology at the Perelman School of Medicine, this is the first time they’ve been able to show that sleep loss actually results in the loss of neurons.

A second study also suggests that if you sleep poorly, you’re at increased risk for earlier onset of severe dementia.

Sleep Loss Linked to ‘Massive Brain Damage’

The first study in question, published in the Journal of Neuroscience,1, 2, 3 found that sleep is necessary for maintaining metabolic homeostasis in your brain. Wakefulness is associated with mitochondrial stress, and without sufficient sleep, neuron degeneration sets in.

The research also showed that catching up on “sleep debt” on the weekend willnot prevent this damage. To reach their conclusion, the researchers submitted mice to an irregular sleep schedule similar to that of shift workers.

Inconsistent, intermittent sleep resulted in a remarkably considerable, and irreversible, brain damage—the mice actually lost 25 percent of the neurons located in their locus coeruleus,4 a nucleus in the brainstem associated with arousal, wakefulness, and certain cognitive processes. As reported by Timemagazine:5

“The scientists believe that when the mice slept inconsistently, their newer cells would create more sirtuin type 3, a protein meant to energize and protect the mice. But after several days of missing sleep, as a shift worker might, the protein creation fell off and cells began to die off at a faster pace.”



Read the rest of the story: Sleep Loss Linked to ‘Massive Brain Damage’.

Bright morning light helps you lose weight

To slim down, it helps to get up early and see the light, study says | News & Features | ArcaMax Publishing

To slim down, it helps to get up early and see the light, study says


LOS ANGELES–To maximize your chances of fighting flab, new research offers some simple advice: Wake up early and go outside.

People who loaded up on light exposure at the beginning of the day were most likely to have a lower body mass index, according to a study published this week in the journal PLOS ONE. That relationship between morning light and BMI was independent of how many calories the study participants consumed.

It may sound crazy, but there is sound scientific evidence to back up the link. Circadian rhythm plays an important role in regulating metabolism, and studies have shown that exposure to morning light can influence body fat and the hormones that regulate appetite.

In one study, for instance, sleep-deprived subjects whose levels of the hormones leptin and ghrelin were out of whack saw those levels improve after being exposed to light for two hours after waking up. In another study, obese women who were exposed to bright light for at least 45 minutes between the hours of 6 a.m. and 9 a.m. dropped some of their body fat after three weeks. And studies in animals have found that altering light exposure changed their metabolism, resulting in weight gain even when the animals consumed the same amount of calories as before.

Read the rest of the story at To slim down, it helps to get up early and see the light, study says | News & Features | ArcaMax Publishing.

Your fitness is about to get high-tech!

Samsung Gear Fit

Samsung Gear Fit

samsung gear fit

Nothing gets me in the mood to workout more than getting new gear. And playing the right music is a must for kicking me into high gear during my workout. But something that I find cumbersome is having to carry a smart-phone in my pocket despite having my awesome wireless Motorola earphones.

Now we have something that solves this problem. Samsung just unveiled their new smart watch: the Samsung Gear Fit. It boasts the latest technology of a curved, high definition screen and the watch itself can be popped out of the wrist band to allow for other fashionable and functional wearable ideas. Although, I think I would just leave it on my wrist. Seems to be the best place for me.

I kind of like the energetic bright orange band but check out the chrome wristband as well!


“Where the Samsung Gear 2 is all about looking as much like a stylish watch as is technically possible, the Gear Fit runs with a thin and curved design that is so light it just blends into your wrist and stays out of your way. But that curved Super AMOLED 1.84-inch screen is an absolute stunner, its 432×128 resolution screen just popping with colour. “

See more on the CNET website here: Curved Samsung Gear Fit bends to your wrist and will (hands-on) 


and here: Perfect Fit: Why the Samsung Gear Fit might be a hint of wristbands to come | Mobile World Congress – CNET Reviews.

Also check out Zorqe! Lifestyle, Beauty and Business Magazine

Check out our new Lose 10 Pounds in 30 Days plan!

Daily-Calories-Lose-10-Pounds-in-30-Days-2We’re very excited about the new Lose 10 Pounds plan on

It’s a bit different from what we had before, but on top of being better, you’ll see that it’s also a lot simpler. In a nutshell, we have broken down the macros so you know exactly how much protein, carbs, and fats to eat each day.

Our new plan is an even better and more fool-proof way to lose 10 pounds in a month. The slight caloric deficit will insure that you don’t go into survival mode by starving yourself while making sure you have more energy to workout heavy. Exercising with heavy weights allows you to keep more lean muscle which gets rid of fat all on its own (you want that, trust us). Be sure to read what we say about women and muscles and the importance of weight lifting for women.

But not to worry, we’ve made it super easy to follow our plan with just a few steps. Each of the four weeks are broken down into specifics of how much protein, fats, and carbs to eat per day. If we made it any easier, we’d be SPOON-FEEDING YOU!

So come on by, say Hi, and join us in getting ready for summer with our new LOSE 10 POUNDS IN 30 DAYS plan. This will be the best summer ever — WOOHOOO!

Have a fantastic day!


PS: if you haven’t already, check out our e-learning course EXTREME KICKBOXING WORKOUT on It’s perfect for cranking up the fat-burning with fun, intense, kickboxing moves that will have you sweating bullets and bringing out your inner fighter! Go have a look but then come back and join us in the Premium section so you can get it for HALF PRICE!

Beat Gym Boredum

bored_baby_lol.328181019_stdTired of your fitness routine? Has it gone stale and lost its wow factor? Tired of posts that begin with questions?

Do like us at 10in30 and CHANGE SHIT UP!

Whether you’re doing a full body split, or body group split, you can change things such as the exercises, reps, circuit or not, rest times, and style. Do a whole month of a particular workout before changing it up. Even two months would be ok, but do not change it sooner than 30 days or it will be hard to track results and reach your goals.


A good example of changing shit up is:

Alternative Delts Workout.

Maybe you’re doing the 10in30 Gain plan and do delts on Friday along with your biceps and triceps. You’d be doing overhead press superset with upright rows, then seated Arnolds, then lateral flies supersets. BURN, I know. It’s a great workout that’ll leave you with an unholy pump in your arms that’ll scare the cat.

To change this up, get creative! Yesterday I did a 50 rep drop set of delt press on a machine you would not think of for delts—the standing calf raise machine. It works extremely well, has good form so it’s good on your delicate shoulders, and is super convenient to do drop sets since the weight stack and pin are right in front of you.

Delts_on_Calf_Raise_animatedAfter 2 warm up sets of light delt presses on this standing calf machine, go real heavy so that you fail at 6. Wait 30 seconds and do 4 more. We have 10 so far. Then drop the weight substantially and do 10 more. 20 reps done. NO REST! Now drop it some more and do 10 more. 30 done, 20 left. Drop again, give me 10. LAST TEN!

Drop the weight and do your last 10 reps, trying to kill it and aiming instead for 12. If you can’t get to 12 at the end, no problem. We only needed 10, but we go for 12 to really make each one count, surpassing our goal of 50 back to back reps. Now rest 2-3 minutes and get water.

A whole alternative workout circuit for delts is the 10in30 Workout of the Week, Shoulder Poppers!

This is a 10in30 Premium workout video of a circuit that blasts your delts while burning fat and is FREE to members. Just press play and workout. If you aren’t a member already, join us to see the rest of the premium workout videos!

How about Chest?

Chest workouts are normally comprised of bench press or dumbbell press with chasers of cable crossovers. For one month, do none of those!

Instead, switch to the machine section of the gym and do the machine incline chest press, followed by pec dec, followed by seated cable press. This one requires a cable machine like this one:


Grab a bench, raise the backrest so that it is all the way up, position its back to the cables. Adjust the cables so that they are a foot higher than shoulder height and slightly wider than shoulder width. As you press, also make your hands meet at the middle, right in front of your face. For added crunch (the 10in30 way) twist them as described in my “Chest Twisters”. I recommend you do this shirtless in front of a mirror so you can see your inner pec fibers in action, not to mention your sexy badass self.

Return the cables slowly and controlled, then shoot them out again, preferably in a second or less. Be sure to keep your elbows near your body and not out to the sides so that you don’t strain your front delts.



Doing Legs?

Take a break from squats this month. Instead do Smith Machine One Legged Lunges. Why do I recommend the dreaded Smith Machine? Because we want to get a hell of a workout on the quads, hamstrings, and butt and if you’re freestyling it with one foot up on a bench behind you and a barbell on your shoulders, you’re going to be so concerned with trying to keep your balance that you’re going to get a shitty leg and butt workout.

The Smith Machine will keep you from falling, you’ll be able to get a great stretch at the bottom, and you can explode up without the fear of falling sideways and impaling someone’s foot. That would suck—Nikes are expensive.

The other alternative leg exercise I recommend is Pistols! Pistols are one legged ass to grass squats. Extremely difficult. You will work your way up by using your hand for assistance.

Stand on a box with one leg hanging and grab on to something like a machine at the gym, door, wall, etc. You should go all the way down to where your butt is actually resting on your ankle. You will use your hand to help you lift your heavy ass up with one leg.


Warm up by doing 12 quick pistols on each leg using your hands to completely help you up. Warm up is meant to get blood to your muscles in question and should be pretty easy. Do all reps on one leg before working on the other.

Two quick warm up sets: 12 hand-assisted reps on each leg.

Now for the actual exercise. Go down slowly taking 3 seconds. Try not to hang on unless you need to. Then go up quickly in one second, using your hand to only help you up a little. Don’t completely rely on your hand, and don’t bother pausing at the top, just go back down slowly (3 seconds).

6-12 reps depending on how studly you are.
3 sets each leg.

After you’ve done this Pistol training workout twice in one week (remember to skip at least two days in between) the next time you do it, add two 5 pound ankle weights on your shoulders or any other way to load 10 pounds onto your body. If going the backpack route, use two; one in the front, one in the back so you are balanced.

After two workouts of Pistol training with 10 pounds, add another 10 pounds totaling 20 pounds. Again, after warming up, only use your hands when absolutely necessary, most likely your later reps.

THEN, once you have completed two sessions with 20 pound bags, take them off and try doing Pistols without using your hands! Please post a vid of your awesomeness in the forum.

Go to the Forum and let us know what other alternative exercises you like to do or how you like these. Also if you have any questions or would like to post a vid, the Forum is where it’s at.


– bum