Mi40x Review: Ben Pakulski’s Workout Program Revealed


MI40x is a new muscle building program put together by Ben Pakulski. My general rule has been that most of the information regarding the workouts of pro bodybuilders doesn’t apply to the ordinary trainee.

Most. Not all. Ben Pakulski and his MI40x workout program is one of the exceptions to the rule. Ben Pakulski is a top professional bodybuilder from Canada, who also happens to be a trainer.

I have to admit, the fact that MI40x was coming from a pro bodybuilding was a big negative for me. If I had to pick one thing that turned me off about the program, this would be it. I may not have even looked at it but it was recommended by a friend of mine. But after looking into Ben and the program, Ben Pakulski is not your typical pro bodybuilder who performs the same old crazy workouts that only work for the genetically advantaged.

So what IS Mi40x anyway? Besides being a strange name for a muscle building program.

40 stands for the number of days in the program (40 days), the amount of time in a set (40 seconds), the rest between sets (40 seconds), and the number of exercises used in constructing this muscle building protocol.

Two important things in that sentence stood out for me that made me think this program had a lot of potential.

The first is that Ben Pakulski focuses on the amount of time the muscle is under tension. The concept of time under tension for the working muscle is crucial for building muscle mass.


Tips For Creating An Effective Fitness Routine


It is insufficient to just become dedicated to working out, it is necessary that you have a sound fitness regimen in place, or your efforts will fail to get you the results you desire. If you happen to be among those doing not have information, you may be frustrated by your lack of favorable outcomes as much as this point. If you want to maximize your exercise regimen, you have to craft a concentrated exercise and follow it. With that stated, let’s go over a couple of pointers that should assist you out.

Become More Familiar With Your Body’s Messages

The majority of effective exercise programs need to be tailored to the user, and this is something a great deal of people overlook. Following exactly what others are doing doesn’t work since eventually it is not something specifically suited for your body.

You have to take a look at what your body is informing you initially before progressing. Perhaps you are unable to carry out bench presses due to a health condition, however chest presses work just great. Why not change it with something that is simpler on the body, however still assists you achieve your objectives like dumbbell bench presses? By paying attention to your body and doing the chest presses with dumbbells, you will accomplish much better results.

Quality Vs. Quantity

If you are looking to produce an individualized physical fitness regimen, you have to be clear about your objectives. You may wish to acquire muscle or drop weight – or both. If these are the objectives you want,


Relaxed Woman

Discover How Stress And Sleep Prevent Women From Losing Weight


Excessive stress and a lack of sleep will sabotage even the best efforts at fat loss. Millions of women who try to lose weight, often reach a point where no matter what they do; their efforts seem negligible and don’t bear fruit.

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They have reached a plateau and they have no idea why. There is a limit as to how much you can clean up and cut your calories. You also can’t train like an Olympian just to lose a few pounds. It has to be easier… and it is.

One of the causes of weight gain is stress. Being stressed out all the time causes mental and physical conditions in the body that make it more prone to gaining weight. There is of course the issue of calorie consumption. However, if you have your calories under control and you are eating right, then you must get your stress under control.

When you are stressed out, your body secretes a hormone called cortisol from the adrenal glands. This hormone helps to regulate blood pressure and also provides the body with energy. Cortisol also stimulates the release of insulin and this has a direct effect on fat storage. Herein, lays the problem.

When you are overly stressed out, more cortisol is released and this will result in hunger cravings where you crave carbohydrates. Consuming food will see a spike in insulin levels and this will lead to fat storage.

So, cortisol indirectly makes you fat. It is imperative that you control your stress levels so that you can lose weight more effectively.


Strength Training For Women

Strength Training For Women: The Best Exercises Ever


When it comes to strength training for women, many fear they will lose their feminine shape by building too much muscle. However, this is just a factor that puts many women off and is in fact not at all true. The reason behind this is because women have less testosterone, which is needed to make this happen. Women who have engaged in and continue to carry out weight training are healthier and fitter. They also burn fat much faster than those who rely only on cardio classes. By carrying out such training and making it part of the daily fitness routine, women will always gain the various benefits.

Strength Training Exercises & Workouts For Women

Strength Training And Benefits

The biggest benefit of strength training is associated with the muscle you build, which allows you to burn fat long after completing the exercise. Even if you decide to go on a run, your morning will be burnt off late, but carrying out some squats with weights in the hands will ensure calories are burning for up to 24 hours after finishing the exercise. Strength training gives you the muscle you are working for and also lifts saggy areas; making you seem much leaner and younger. To put it in short form, a strong women not only looks brilliant, but also gets to find out the true benefits of such training that certainly goes beyond outward appearance. The truth is women require muscle. Whether the reason behind this is long-term health, everyday life, or physical appearance, muscle is the key to a healthy, happy, and maybe even longer life.


Back Excersises For Women

Discover The Best Back Exercises For Women For A Sexy, Toned Back


“Low cut dresses that elegantly drape along the skin and then almost fall away to expose the back” – This statement conjures images of celebrities on red carpets looking over their shoulders, smiling at the camera. Tight, toned skin exposed. But it’s not just celebrities; you’ve probably seen other women wear clothes with similar cuts too. So how do you look your best when you go backless? With back exercises for women; that is, exercises specially designed for us ladies.

Sexy Back Workouts For Women

When working on the back its important to keep it balanced, so you want to do lower back exercises for women, to make sure your back is strong and supportive. Exercises like back extensions, supermans and even yoga moves like cobra and child’s pose are great for this. It’s important to have a strong lower back because it gives you better posture; it is also one of the most commonly injured areas from simple day-to-day movements like lifting things off the ground.

You’ll also want to do upper back exercises for women, for a strong upper body. Exercises like weighted rows are great and there are many variations; wide, hammer, inverted and so on. Flys are similar but the arms go wide and the hands move as far away from each other as possible. Some people have trouble with knowing if they are doing these rights. But all you need to know for both rows and flys is to try and touch your shoulder blades together as you complete each movement. That definitely makes it simpler.

And don’t forget about overall back exercises too,


Arm Workouts For Women

The Best Arm Workouts For Women To Lose Arm Fat


Discover good and easy to follow arm workouts for women you can easily do at home without much equipment.

We all want to look slimmer, more toned, but an area many of us ladies can forget about while we’re looking down at our stomach is our arms. Until the weather warms up and we want to wear tank tops and singlets and strong, toned arms are all we think about. But if you work in a climate controlled office, go to restaurants, friends houses, in the car, inside, in the climate control constantly, then your arms are constantly on show so why not do some specially designed arm workouts for women so you’ve got that fit look all year round, plus you’ll be able to lift heavier things like the shopping bags, or your kids, much easier.

Total Arm Workouts For Women

There really are so many exercises one can do to work the arms, and additionally many of the best arm workouts for women will also work the surrounding muscles too like flys, which also work to strengthen the upper back and presses which increase strength in the shoulders. Other good arm workouts for women will target specific muscles like triceps extensions and dips to work the back of the arms or bicep curls to work the front of the arms.

When you’re just beginning you’ll probably start with modified, easier versions of many exercises, like push-ups on the knees or the exercise movements with no weights. But as your strength increases you can then move onto arm workouts for women with weights, eventually working your way up to full body weight on some exercises such as push ups on your toes.


Leg Workouts For Women

The Best Leg Workouts For Women For Sexy Legs


What goes around comes around and fashion is no different. The roaring twenties, the hippy seventies and today, what do they all have in common? Short skirts, short dresses and short shorts. Who doesn’t want to put on a pair of those trendy denim cut-offs that just keep coming back year after year and then actually be able to look at yourself in the mirror and see long toned legs, “legs for days”, or a nice set of pins. In summer everything is so easy and casual. It’s warm, you just want to get out there and take advantage of each and every day and to put on a pair of shorts in summer and walk out the door is the most effortless fashion statement possible. But to look good in those shorts you want to make sure you are doing specially designed leg workouts for women.

The Best Leg Workouts For Women

So what are the best leg workouts for women? You really want a variety of exercises that are going to tone the muscle for good shape and even thighs and calves as well as burn off the fat which will help you see that tone below the fat. Probably the squat is the exercise you thought of first and these are great. You can do them normally to work the top of the legs or wider to work the back of the leg and even the bum.

So now you know how to work the top and back, don’t forget about the sides. To do this you want exercises that lift the leg using the thigh but incorporate side-to-side movements or a combination if you want to work every side of the thigh all at once.


Ab Workouts For Women

Ab Workouts For Women: 5 Easy To Follow Exercise Videos


Did you know that ab workouts for women differ from those for men, or has it come as a surprise to you? The main reason behind this is because men usually want bulky six-pack ab muscles, whereas women wish for a flatter stomach and those firm and sexy abs. This explains why the workouts are different, as both wish to achieve contrasting results. Discover the different ab workouts for women and be sure to have a try and get one step closer to obtaining a flatter stomach with those sexy abs!

Get A Flat Stomach With These Ab Exercises For Women

Standard Sit Up

The typical ab workout for women is the standard sit up. This is ever so easy and requires no further explanation. However, this workout is somewhat useless for getting six pack abs. When obtaining only the standard six-pack, it is important that you know this only works the middle abdominal muscles and not the oblique. However, it’s the firm oblique muscles you ladies want so the best advice would be to ignore the standard sit up workout. There are many good ab workouts for women who wish to develop a wonderful midsection and strengthen their abdominal muscles. There are certain ab exercises for women that are specifically designed to acquire definition and tightness for a woman’s body. Best ab workouts for women include:

  • Bicycle crunches
  • Hanging knee raise sprinting
  • Decline crunch
  • Fitness ball crunches

The bicycle crunches exercise is the most effective of abs workout for women. It works both the lower and upper abdominals and is the form of exercise that tenses the abdominal muscles the most.


Secrets Of Meal Timing And Frequency For Fat Loss


There are many weight loss articles and fitness trainers who will tell you that you should eat six small meals a day instead of 3 larger meals. Some will say that the timing matters. Others will say that carbs should only be consumed in the morning. So whom do we believe?

With so many contradictions in the weight loss industry, the normal woman will feel like she is running in circles just because she doesn’t know who to listen to. Everybody is busier trying to prove their own theories and facts as gospel.

The truth is that weight loss varies from individual to individual. What works for one person may not work for another. This is not a one size fits all solution. You will need to find out what works for you and it will require a certain degree of trial and error.

No need to panic. It’s not difficult.

Like Leonardo da Vinci said, “Simplicity is the ultimate sophistication”. We will aim to be simple. That is one of the biggest secrets of weight loss. To stay true to the simple concepts.

The first one is that you must be in a state of caloric deficit. It truly doesn’t matter if you eat 3 large meals or 27 small meals. As long as you are in a caloric deficit, you will lose weight. The purists will argue that larger meals cause insulin spikes and this will lead to weight gain.

No, it won’t. Your body can’t gain weight if it is on a caloric deficit. There is the issue of metabolic rate now.


4 Common Weight Loss Mistakes That Women Make


Many women start out strong when they wish to lose weight. However, with time they give up. Why? The answer is that they do not see results fast enough. In most cases, women sabotage themselves without even realizing it.

The 4 Common Eeight Loss Mistakes Are…

  • Not including resistance training as part of their training regimen
  • Not staying at a caloric deficit
  • Letting one small slip up affect them
  • Not defining their why

Not Including Resistance Training As Part Of Their Training Regimen

Resistance training is one of the best methods to lose weight. Most women balk at the idea of going to the gym and lifting weights. They automatically assume that the weights will make them big and manly and no woman wants that.

This is a fallacy. Most women will never become big or bulky. Men themselves have problems getting big and muscular. A woman who has much less testosterone will not see huge muscles popping up all over her body.

Weight training will boost your metabolism. Your muscles will be lean and toned. You will burn the fat and gain some lean muscle mass. So, overall, not only will you become smaller in size but you’ll also get stronger too. The extra muscle will burn more calories and make it easier for you to keep off the weight.

A full body workout which involves deadlifts, snatches, squats, etc. will create a situation in your body known as excess post oxygen consumption. That just means you will be burning calories and fat for hours after you work out.