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    <title>Fitstep.com Updates</title>
    <link>http://www.fitstep.com</link>
    <description>Updates to Fitstep.com - unique exercises, fat-loss, muscle-building, strength training information.</description>
    <pubDate>Sun, 27 Mar 2011 05:57:05 GMT</pubDate>
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      <title>Develop KILLER Quads With Barbell Hack Squats and Braced Leg Squats In-Set Supersets</title>
      <link>http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/barbell-hack-squats-braced-leg-squats.htm</link>
      <description><![CDATA[Quad training...love it or hate it, if you want great legs, you've gotta do it! One of the major problems people come to me with when it comes to quad training is how to minimize glute involvement....they want to build the quads but keep the glutes smaller.]]></description>
      <pubDate>Tue, 06 Dec 2011 11:17:59 GMT</pubDate>
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      <title>Lower Ab Planks...Targeted Training For Tightening the Lower Abdominals</title>
      <link>http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/lower-ab-planks.htm</link>
      <description><![CDATA[This is a version of the abdominal plank that targets the lower abs. This exercise could also help get rid of that pooch belly bulge by tightening up the specific muscles that control that area of the abs. It's a simple way to tighten the lower abs and flatten the stomach.]]></description>
      <pubDate>Wed, 25 Jan 2012 11:25:04 GMT</pubDate>
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    <item>
      <title>7 Simple Rules For What You Should Be Eating Right Now...</title>
      <link>http://www.fitstep.com/nutrition-and-supplements/nutrition-articles/7-rules-what-you-should-eat.htm</link>
      <description><![CDATA[What you eat on a daily basis determines just about everything you can possibly imagine that goes with your body...your health, mental energy, body composition, athletic performance...you name it and what you eat has an impact on it. These 7 simple rules are here to give you a little nudge in the right direction and make things a little easier for you in your own daily choices.]]></description>
      <pubDate>Wed, 25 Jan 2012 11:32:55 GMT</pubDate>
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    <item>
      <title>How a Small Change in Your Rep Scheme Can Boost Your Muscle Gains</title>
      <link>http://www.fitstep.com/muscle-and-strength-building/articles/rep-scheme-change-for-muscle.htm</link>
      <description><![CDATA[If you are working out like most people, you are using a rep scheme of 6-12 repetitions for muscle mass. You could read it anywhere and this seems to be one of the iron rules in bodybuilding yet following this rule will hold you back from serious gains!]]></description>
      <pubDate>Thu, 26 Jan 2012 09:59:39 GMT</pubDate>
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    <item>
      <title>Work Your Shoulders and Core With One-Side Loaded Barbell Shoulder Press</title>
      <link>http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/one-side-loaded-barbell-shoulder-press.htm</link>
      <description><![CDATA[This is a version of the abdominal plank that targets the lower abs. This exercise could also help get rid of that pooch belly bulge by tightening up the specific muscles that control that area of the abs. It's a simple way to tighten the lower abs and flatten the stomach.]]></description>
      <pubDate>Sun, 29 Jan 2012 09:46:25 GMT</pubDate>
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    <item>
      <title>The 5 WORST Protein Bar Ingredients...Do YOUR Bars Have These?</title>
      <link>http://www.fitstep.com/nutrition-and-supplements/supplement-articles/worst-protein-bar-ingredients.htm</link>
      <description><![CDATA[Protein bars...so convenient yet so full of garbage. They hold the promise of being healthy, easy and full of life-giving, muscle-building protein. But have you ever taken a few minutes to look at what's actually IN them?  I think you're going to be in for a shock when you read the TRUTH about the ingredients in some of the most popular protein bars on the market right now.]]></description>
      <pubDate>Wed, 01 Feb 2012 13:03:39 GMT</pubDate>
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    <item>
      <title>3 Techniques that Increase &amp;quot;The Leanness Hormone&amp;quot; in Your Body</title>
      <link>http://www.fitstep.com/fat-loss/articles/3-techniques-for-leanness-hormone.htm</link>
      <description><![CDATA[Intermittent Fasting is quickly becoming one of the hottest and most successful nutritional practices around. Today, I want to focus on one of the (many) reasons why: Hormones!]]></description>
      <pubDate>Wed, 08 Feb 2012 12:52:13 GMT</pubDate>
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    <item>
      <title>Get Better Legs and Killer Cardio Training With Bar-In-Front Walking Lunges </title>
      <link>http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/bar-in-front-walking-lunges.htm</link>
      <description><![CDATA[I've got a deadly variation of the Walking Lunge exercise that will push your legs to the EDGE...I call it a Bar-In-Front Walking Lunge. And the reason I call it that is because that's what it is...you'll be doing a standard Walking Lunge exercise holding the barbell in front of you rather than putting it on your back or holding dumbells.]]></description>
      <pubDate>Thu, 23 Feb 2012 13:15:18 GMT</pubDate>
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    <item>
      <title>How I Increased My Bench Press From 295 lbs to 350 lbs in 6 Weeks</title>
      <link>http://www.fitstep.com/muscle-and-strength-building/articles/bench-press-tip.htm</link>
      <description><![CDATA[How I Increased My Bench Press From 295 lbs to 350 lbs in 6 Weeks.  I found regular use of lockouts (done once a week for 6 weeks) worked wonders for me. ]]></description>
      <pubDate>Thu, 15 Mar 2012 19:49:22 GMT</pubDate>
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    <item>
      <title>1 Tip To Save Your Shoulders &amp; Increase Your Bench Press</title>
      <link>http://www.fitstep.com/muscle-and-strength-building/articles/bench-press-shoulder-pain.htm</link>
      <description><![CDATA[Almost everyone you talk to says they want to increase their bench press, but unfortunately some guys skip the exercise. The number one excuse I get, I can&#146;t bench press because my shoulders hurt. Its true bench pressing with bad form can cause shoulder injuries but there is a way to alleviate this...]]></description>
      <pubDate>Fri, 16 Mar 2012 19:00:30 GMT</pubDate>
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    <item>
      <title>Releasing Stubborn Fat for a Dimple-Free Body</title>
      <link>http://www.fitstep.com/fat-loss/articles/how-to-lose-stubborn-fat.htm</link>
      <description><![CDATA[As women, in the fight against stubborn fat and cellulite we are behind the 8 ball from the get-go. Women&#146;s bodies were made with procreation in mind and one of the reasons fat is believed to be preferentially stored in these areas is for breastfeeding. We&#146;re built under the assumption that at some point we&#146;ll be responsible for another little human being thus we are genetically programmed to have a backup supply of fat so we can care for our offspring in times of famine. So, you see its nature at work.]]></description>
      <pubDate>Thu, 22 Mar 2012 19:26:00 GMT</pubDate>
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    <item>
      <title>The Ultimate Cardio Sequence: Your 14-Day Protocol To Losing  ALL Your Lower Abdomen Fat</title>
      <link>http://www.fitstep.com/fat-loss/articles/ultimate-cardio-sequence.htm</link>
      <description><![CDATA[How to target stubborn lower abdominal fat using cardio, nutritional and training techniques.  This 14 day sequence shows you how.]]></description>
      <pubDate>Thu, 05 Apr 2012 20:40:34 GMT</pubDate>
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    <item>
      <title>The Holy Grail of FIXING A Broken Metabolism: - Make Lower Abdominal Fat Your Primary Go To Energy Source with Advanced Depletion</title>
      <link>http://www.fitstep.com/fat-loss/articles/advanced-carb-depletion.htm</link>
      <description><![CDATA[How to target stubborn lower abdominal fat using cardio, nutritional and training techniques.  This 14 day sequence shows you how.]]></description>
      <pubDate>Thu, 05 Apr 2012 20:40:44 GMT</pubDate>
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    <item>
      <title>Barbell-In-Stomach Abdominal Bracing For Deadlifts...the &amp;quot;Secret&amp;quot; Exercise That Will Add 30 lbs To Your Deadlift</title>
      <link>http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/barbell-abdominal-bracing-for-deadlifts.htm</link>
      <description><![CDATA[This exercise is going to help you increase your top-end deadlift by addressing what is one of the most common weak links in the deadlift: bracing core strength. If you train heavy deadlifts, you are going to LOVE this exercise...and hate it...but mostly love it.  You'll love it because it's going to allow you to add about 20 to 30 lbs on your maximum deadlift in a matter of DAYS. You'll hate it because it hurts...it is really not comfortable. Believe me, though, you will work this one despite the discomfort when you feel just how effective it is.]]></description>
      <pubDate>Thu, 05 Apr 2012 20:40:55 GMT</pubDate>
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    <item>
      <title>The 7 Worst Training Mistakes I've Ever Made...</title>
      <link>http://www.fitstep.com/Library/Tips/Tips/biggest-training-mistakes.htm</link>
      <description><![CDATA[These are the 7 worst mistakes I've ever made in my training and nutrition.  By telling you my mistakes, I'm hoping I can help you avoid injury and frustration.  ]]></description>
      <pubDate>Thu, 12 Apr 2012 18:58:32 GMT</pubDate>
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    <item>
      <title>How To Perform Barbell Shoulder Presses Properly...the Secret to Wider (and Better) Shoulders</title>
      <link>http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/how-to-do-barbell-shoulder-presses.htm</link>
      <description><![CDATA[This exercise is the Barbell Shoulder Press (seated or standing) and it's one the best exercises you can do for building wider-looking, more powerful shoulders. The problem is, most people do it wrong...or not as correctly as they could be...]]></description>
      <pubDate>Wed, 25 Apr 2012 19:40:26 GMT</pubDate>
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    <item>
      <title>The Forearm Factory Review</title>
      <link>http://www.fitstep.com/fitness-equipment-reviews/equipment-reviews/forearm-factory-review.htm</link>
      <description><![CDATA[Forearm and grip strength...they're incredibly important yet they're also one of the most neglected aspects of strength and conditioning.  That's where the Forearm Factory. comes in This is where the rubber meets the road...without a strong grip or good forearm strength, you'll be limited on just about every single upper body exercise (and many lower body exercises) in the gym. ]]></description>
      <pubDate>Fri, 27 Apr 2012 21:34:39 GMT</pubDate>
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    <item>
      <title>Flat Dumbell Bench Press...The BEST Way to Get the Dumbells Into and Out of Position For the Exercise Safely and Easily</title>
      <link>http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/flat-dumbell-bench-press-positioning.htm</link>
      <description><![CDATA[The Flat Dumbell Bench Press is one of my favorite chest exercises. And the execution of the exercise itself is not usually the main problem I see with people doing it...it's how people get the dumbells into and out of position for the exercise that has the most potential for injury.]]></description>
      <pubDate>Tue, 08 May 2012 01:05:44 GMT</pubDate>
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    <item>
      <title>The BEST Way to do Incline Barbell Bench Press to Target The Upper Pecs and Build a Chest Like Arnold</title>
      <link>http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/incline-barbell-bench-press-better.htm</link>
      <description><![CDATA[Training the upper chest is extremely important for overall balance in the upper body, and it's one of the most neglected aspect of chest training...usually for the simple reason that it's harder and you can't use as much weight. Now, for hitting those upper pecs, the Incline Barbell Bench is one of the most common exercises.]]></description>
      <pubDate>Tue, 15 May 2012 21:39:07 GMT</pubDate>
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    <item>
      <title>How to Do Pushdowns...a Better Way and a Cool Trick For Maximizing Their Effectiveness</title>
      <link>http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/how-to-do-tricep-pushdowns.htm</link>
      <description><![CDATA[The Tricep Pushdown is one of the very first tricep exercises people learn how to do in the gym...and unfortunately, it's also one of the exercises they tend to do with really poor form (too much momentum and body movement).]]></description>
      <pubDate>Mon, 21 May 2012 23:48:07 GMT</pubDate>
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