Fat Burning Machine2010-03-18T04:26:35Zhttp://thefatburningmachineblog.com/atom.aspxQuick BlogcastThe Holy Grailtag:thefatburningmachineblog.com,2010-03-07:16023943-6e8e-4b6e-aa9e-22448da62895Michael Mahony2010-03-08T05:08:00Z2010-03-08T05:08:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #128 <br />March 7, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=10026167&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=10026167&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 864 <br />Day 174 of 335</b></p> <p>Today is the start of my Holy Grail transformation.  I am going to be using a system prescribed by Tom Venuto.  I am quite excited because this system really fits the things I already know about my body and how it does its best work.  The training programming is called TNB and is also created by Tom Venuto.  My goal is to lose fat and maintain lean body mass over the next 84 days.  When this program is done I will be 12 weeks away from my bodybuilding competition.  I am planning to be at about 8% body fat.  This will require me to lose 1% per week.  That should be pretty easy for the next 8 to 10 weeks, but at that point things are going to get tough.  It is hard to get under 10%, but I am going to do it.  Failure is not an option.  Today’s video discusses how I feel about what I am embarking on.  I share my true feelings and my hope for the future.  This is the Holy Grail!</p> <p align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/604d865d9b174e588d47ecfd83bc57ea.jpg" /> </p> <p align="center">Body Weight:  240 lbs. <br />Fat %: 19.15% <br />Change: –0.87% <br />4 week trend:  -3.27% <br /></p> <p align="center">Calories: 2471 <br />Training:  Rest day</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #128 March 7, 2010 ...Planning Aheadtag:thefatburningmachineblog.com,2010-03-06:4f6febb0-0e6d-485c-893a-804679d92e00Michael Mahony2010-03-07T06:05:00Z2010-03-07T06:05:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #127 <br />March 6, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=10025889&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=10025889&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 863 <br />Day 173 of 335</b></p> <p>Things are bound to happen in an unexpected fashion.  You can be caught without food if you don’t plan ahead.  One of the keys to successful physique transformation is eating every 3 hours to keep the metabolism on high.  The way to achieve this is to always plan ahead and have food of some sort on hand.  This keeps you out of the fast food drive thru.  This is the topic of today’s video.  It is a must watch!</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #127 March 6, 2010 ...Get Focused on Nutritiontag:thefatburningmachineblog.com,2010-03-05:b3b6e8f3-feee-4970-a934-18ea8dcd8fceMichael Mahony2010-03-06T06:04:00Z2010-03-06T06:04:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #126 <br />March 5, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=10013059&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=10013059&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 862 <br />Day 172 of 335</b></p> <p>Nutrition is an extremely important aspect of any physique transformation.  No matter how much exercising you do, eating incorrectly will make it hard to progress.  Today’s episode discusses the importance of focusing on your nutrition.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #126 March 5, 2010 ...Supplements Don’t Make the Mantag:thefatburningmachineblog.com,2010-03-04:bc67b21f-cbcb-464e-b255-705b3fe21e0cMichael Mahony2010-03-05T06:02:00Z2010-03-05T06:02:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #125 <br />March 4, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=10012804&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=10012804&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 861 <br />Day 171 of 335</b></p> <p>Supplements are a hot topic in the fitness industry.  I’ve tried my fair share.  At this point I am down to just a few because they actually work.  In today’s video blog I discuss what supplements I use and why.  I also talk about supplements I no longer use and why.  </p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #125 March 4, 2010 ...Training is everythingtag:thefatburningmachineblog.com,2010-03-03:bb6f0128-b278-42bb-b8b1-dd26b488a0d9Michael Mahony2010-03-03T23:44:00Z2010-03-03T23:44:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #124 <br />March 3, 2010</strong></p> <p align="center"><object width="400" height="273"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=9923344&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=9923344&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=00ADEF&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="273"></embed></object></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 860 <br />Day 170 of 335</b></p> <p>Today’s video discusses training programs and how to go about getting the most out of your training.  I apologize that part of my head got cut off.  I did this video using a tripod in my car (to multi-task) and apparently it moved.  This is a very important topic.  Fat loss isn’t just about cardio training.  In order to maintain your lean body mass you must also weight train.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #124 March 3, 2010 ...I’m Frustrated!tag:thefatburningmachineblog.com,2010-03-02:9fb9e790-a876-4375-a0bf-dca8c2ba17abMichael Mahony2010-03-03T05:23:00Z2010-03-03T05:23:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #123 <br />March 2, 2010</strong></p> <p></p> <p> </p> <center><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=9875336&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=9875336&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>        </p> </center> <p> </p> </td> </tr> <tr> <td><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 859 <br />Day 169 of 335</b></center> <br /> <br /><font size="2">Frustration can crop up during any physique transformation.  It is quite normal to feel frustrated about results.  Today’s video blog discusses this issue in great detail.    I talk about how to overcome a focus on the scale.  I tell you what is the most important aspect (in my opinion) for overcoming the frustration you will inevitably face.  I discuss how I’ve been having trouble with my training and what I am doing about it.  This is a must watch! <br /></font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> <h3>Follow my workouts on Twitter by searching hash tag #mjmwo</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #123 March 2, 2010           ...I struggle and so do youtag:thefatburningmachineblog.com,2010-02-06:b970d04c-03c0-42eb-a257-03b034bd3251Michael Mahony2010-02-06T17:45:00Z2010-02-06T17:45:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #122 <br />February 6, 2010</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=9253690&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=9253690&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> <p></p> </td> </tr> <tr> <td> <p><img border="0" src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 835 <br />Day 145 of 335</b></p> <p>Tomorrow (Sunday) is the start of a new training cycle for me.  I am experimenting with higher volume training, but nothing insane.  I still get in and out of the gym in 45 minutes and I still push myself to my limits.  I am also going through a major cut and this time I am doing it right.  Listen to my video where I discuss what I finally realized is my major problem.  Leave me a comment describing your top fitness struggle.  The best comment submitted by February 12, 2010 will win a copy of <em>Good Calories, Bad Calories: Fats, Carbs and the Controversial Science of Diet and Health</em> by Gary Taubes.  Be sure to include your email address in the comment so I can contact you for your address to send you the prize.  If you don’t win the prize, click the image of the book below and buy a copy.  You won’t regret it!</p> <p align="center"><a href="http://www.amazon.com/gp/product/1400033462?ie=UTF8&tag=mahonyfamily-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1400033462"><img style="border-right-width: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px" title="413axtdYrtL._SL160_" border="0" alt="413axtdYrtL._SL160_" src="http://thefatburningmachineblog.com/images/81504-71348/413axtdYrtL._SL160__5.jpg" width="108" height="164" /></a> </p> <p align="center"><strong>Stats will be posted in tomorrow’s entry!</strong></p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" height="55" /></a> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" height="280" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #122 February 6, 2010 ...Time is not an excuse!tag:thefatburningmachineblog.com,2010-01-02:5d4d6a2e-1b3c-490a-b9ae-d875005dbcbfMichael Mahony2010-01-03T03:43:00Z2010-01-03T03:43:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #121 <br />January 2, 2010 <br /></strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8525626&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8525626&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 800 <br />Day 110 of 335</b></p> <p>One of the most common excuses for being overweight is “I don’t have the time to exercise” but that is a bad excuse.  Check out today’s video as I blow that excuse out of the water!</p> <p>Watch for my weekly photos tomorrow!</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #121 January 2, 2010 ...Focusedtag:thefatburningmachineblog.com,2010-01-01:edef1b43-627e-41df-931e-fe95333a23c7Michael Mahony2010-01-02T07:02:00Z2010-01-02T07:02:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #120 <br />January 1, 2010</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8509224&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8509224&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 799 <br />Day 109 of 335</b></p> <p>Today the topic is focus.  Focus will get you through most humps in the road when it comes to your training and nutrition.  Failure to be focused will cause you major problems.  Take the advice given in today’s video and you will see your results skyrocket.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #120 January 1, 2010 ...Goals for 2010tag:thefatburningmachineblog.com,2009-12-31:3806a3ec-5275-4a23-98a2-af06f4d89f86Michael Mahony2010-01-01T05:41:00Z2010-01-01T05:41:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #119 <br />December 31</strong><strong>, 2009</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8492776&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8492776&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 798 <br />Day 108 of 335</b></p> <p>Today I put my goals for 2010 out there in front of everyone.  My goals are being posted so that you can hold me accountable.</p> <ol> <li>I will reduce my body fat to 9% by May 1, 2010</li> <li>I will compete in a bodybuilding competition on August 14, 2010</li> <li>I will achieve 90% gym compliance in January 2010 (including cardio sessions)</li> <li>I will achieve 95% gym compliance in February 2010 (including cardio sessions)</li> <li>I will weigh 210 lbs. on May 1, 2010</li> <li>I will blog daily in January 2010</li> <li>I will post photos to my blog weekly</li> <li>I will blog 3 times a week at <a href="http://fitnessexpose.com">http://fitnessexpose.com</a></li> <li>I will release my eBook by March 1, 2010</li> <li>I will do my personal trainer certification by 12/31/2010</li> </ol> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #119 December 31, 2009 ...Perseverancetag:thefatburningmachineblog.com,2009-12-30:e41e4a46-9891-47ef-83ba-c896609681f4Michael Mahony2009-12-31T04:44:00Z2009-12-31T04:44:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #118 <br />December 30, 2009</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8480935&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8480935&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 797 <br />Day 107 of 335</b></p> <p>Today I come at you with a discussion about perseverance.  This fitness game isn’t easy and many people give up before they start.  That’s why it is so crowded on January 2 and so empty by March 2—people just give up on their goals.  Check out this latest episode to be inspired towards perseverance.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #118 December 30, 2009 ...Real results with real consistencytag:thefatburningmachineblog.com,2009-12-29:d8491b87-e533-4331-84c7-5846bb316fdcMichael Mahony2009-12-30T06:33:00Z2009-12-30T06:33:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #117 <br />December 29, 2009</strong></p> <p align="center"><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8458242&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8458242&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></p> </td> </tr> <tr> <td> <p><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /></p> <p align="center"><strong><font size="1">What's on my mind today?</font></strong></p> <p align="center"><b>Day 796 <br />Day 106 of 335</b></p> <p>I wanted to wish my beautiful wife, Alison, a happy birthday today!  We celebrated at the hockey rink with my son’s team winning the championship!</p> <p>Today’s video discusses real results with real consistency.  I had no intention of returning to this topic, but something that happened last night got me thinking and I just had to share my thoughts.</p> </td> </tr> <tr> <td align="center"> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter by searching for hashtag #mjmwo</h3> <br /> <h3>Get the Cure for Fitness Information Overload Now!</h3> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting!</p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a></p> <p><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></p> </td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #117 December 29, 2009 ...Consistency is the Focustag:thefatburningmachineblog.com,2009-12-28:f58d4f58-1557-4888-870b-3d32c56616acMichael Mahony2009-12-29T04:46:00Z2009-12-29T04:46:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #116 <br />December 28, 2009</strong></p> <p></p> <p> </p> <center>  <object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=8428829&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=8428829&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>  <br /> <br /></p> </center></td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 795 <br />Day 105 of 335</b></center> <p align="left"><font size="2">Today’s video is about consistency—both with your training and your nutrition.  I also spend a bit of time explaining how I’ve come up with my nutritional approach and what my plans are for the next 3 weeks.</font></p> <p align="left"><font size="2">Please note that I have drastically changed the blog this time around.  Pictures will get published one time per week on Sunday.  I will also give a recap of my training for the week on Sunday as well.  You will see daily videos posted along with a very brief commentary on what is contained in the video.  I hope you enjoy the new format.</font></p> <p align="left"><font size="2"></font></p> </td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /> <h3>Follow my workouts on Twitter via a search for hashtag #mjmwo</h3> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #116 December 28, 2009       ...Get Through the Holidaystag:thefatburningmachineblog.com,2009-11-30:e9f79ab4-0133-4c0b-9bc4-e2bf873b6116Michael Mahony2009-11-30T22:06:00Z2009-11-30T22:06:00Z<TABLE style="WIDTH: 100%" cellSpacing=2 cellPadding=0>
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<P align=center><STRONG>The Muscle Building Fat Burning Video Blog #115 <BR>November 30, 2009</STRONG></P>
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<CENTER><B>Day 767 <BR>Day 77 of 995</B></CENTER>
<P align=left><FONT size=2>Today’s video contains a discussion about my current body building situation and how I am doing with that. I also discuss my carb cycling strategy and why it is working for me. I finish off by giving out a great tip on how to stay compliant and get through the holidays. <BR><BR>Please note that I have drastically changed the blog this time around. Pictures will get published one time per week on Sunday. I will also give a recap of my training for the week on Sunday as well. You will see daily videos posted along with a very brief commentary on what is contained in the video. I hope you enjoy the new format.</FONT></P>
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<H3>Follow the Muscle Building Fat Burning Machine on Twitter!</H3></STRONG> <A href="http://twitter.com/mikemahony"><IMG title="By: TwitterButtons.com" height=55 src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width=90></A> <BR><BR><STRONG>
<H3>Get the Cure for Fitness Information Overload Now!</H3></STRONG>
<P>Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! <BR>Free eNewsletter and basic fitness eCourse just for visiting! </P>
<P><A href="http://fitnessexpose.com"><IMG height=280 alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width=336></A> <BR><A href="http://www.fitnessexpose.com"></A></P><A href="http://www.fitnessexpose.com"></A><A href="http://www.fitnessexpose.com"><STRONG>http://www.fitnessexpose.com</STRONG></A></A></A></TD></TR></TBODY></TABLE>Judgment Daytag:thefatburningmachineblog.com,2009-10-14:ed706716-1c79-4bf1-a193-cb778163b4bbMichael Mahony2009-10-15T05:39:00Z2009-10-15T05:39:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #114 <br />October 15, 2009</strong></p> <p></p> <p> </p> <center>  <object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=7085362&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=7085362&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>     </p> </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 721 <br />Day 31 of 335</b></center> <br /> <br /><font size="2">Today is Judgment Day for my training and the verdict is in.  I will be taking the rest of the week off from training to allow my back to recover 100%.  Honestly, I feel so much better, but I don’t want to risk any further problems by pushing it.  I want to get better so that I can up the intensity next week.  My lifts are getting to the point where they are quite heavy and I need to push myself to get even better. <br /> <br />I will focus on some light cardio and my nutrition.  That’s where my mind is at today. <br /> <br /><strong><u>Related post</u>: <br /></strong> <br />     <a title="Permanent link to Break it down" href="http://fitnessexpose.com/2009/10/break-it-down/">Break it down</a>  <br /></font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today I did another walk, but this one was 3 miles in length. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D031_721_SBS_9a404.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #114 October 15, 2009          ...When your body talkstag:thefatburningmachineblog.com,2009-10-13:3d14233b-1e34-4574-a5c6-1d54af3bbd2dMichael Mahony2009-10-14T04:07:00Z2009-10-14T04:07:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #113  <br />October 13, 2009</strong></p> <p></p> <p> </p> <center>     <object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=7058243&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=7058243&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>   </p> </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 720 <br />Day 30 of 335</b></center> <br /> <br /><font size="2">The one thing I’ve learned since having back surgery…when your body talks you need to listen.  As discussed in today’s VLog, I have had some issues with my back being sore since my workout on Saturday.  I am waiting until tomorrow to make a decision, but it appears that unless it recovers fully, I will be taking the rest of the week off from lifting.  It isn’t a terrible thing since I did not take a break between the <a href="http://michaelmahony.org?z-ctf" target="_blank">Combat the Fat</a> and the current workout. <br /> <br />For those of you who think it is easy to just take a day off, try being really set on a goal and running into a wall like this.  It is mentally a challenge because every fiber of my existence wants to get into the gym and hit the weights hard.  At the same time, I know I need to listen to my body and when I am recovered fully I will be able to jump in and hit the weights harder than before.</font></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">I went for a walk today for 30 minutes with my midgets.  It was a fun time.  We also hit the park and played for a bit. <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D030_720_SBS_fcf34.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #113  October 13, 2009           ...I suck and I know it!tag:thefatburningmachineblog.com,2009-10-12:51f84bc7-1b1d-4085-9e36-18eb0d890f94Michael Mahony2009-10-13T03:55:00Z2009-10-13T03:55:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #112 <br />October 12, 2009</strong></p> <p></p> <p> </p> <center>      <object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=7032800&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=7032800&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object> <p>  </p> </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <br /><center><b>Day 719 <br />Day 29 of 335</b> </center> <br /><font size="2"> <br />Today I do not have much to say other than that I suck.  I have done an awful job of keeping my blogs up to date and that is changing NOW.  I have no excuses to make about this.  I am just going to be as consistent with my blogging as I have been with my training.  I apologize and I am going to do much better going forward. <br /> <br />Thank you for continuing to be interested in my plight.  <br /> <br />I have switched to Vimeo for my video uploads.  I have some political reasons why I am doing this.  Hopefully it sticks because YouTube has annoyed me beyond belief.  I have started a channel for both my blogs and plan to use the channel for Fitness Expose to do video tips.  My first one is in production right now and it is all about using your downtime to help you get fit.  Watch for it in the next couple of days. <br /></font><center></center></td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today I did an hour <a href="http://michaelmahony.org?z-ctf" target="_blank">Combat the Fat</a> cardio workout.  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M6_D029_719_SBS_5953a.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #112 October 12, 2009           ...Facebook for viral accountabilitytag:thefatburningmachineblog.com,2009-09-30:31fa3491-e356-448c-9914-ad547bfaa369Michael Mahony2009-10-01T03:24:00Z2009-10-01T03:24:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #110 <br />September 30, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:d5c0981d-92a8-4c71-b4da-04eaeecc772f" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="6df22b73-125f-43a5-b502-20ff4a7649b7" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=MqJv3HbMZPI" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videoe7f56c76f7be.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('6df22b73-125f-43a5-b502-20ff4a7649b7'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/MqJv3HbMZPI&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/MqJv3HbMZPI&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <p align="center"> <br /><strong>Day 707 <br />Day 17 of 335</strong> </p> <font size="2"> <p align="left">This past week I tried something different.  As I am always looking for new ways to up the positive pressure, I put out a message to my list of Facebook friends asking that they hold me accountable for achieving my latest goal that expires today.  I got some interesting responses to my message and overall, the response was positive. <br /> <br />My thought is that I can do this on my own, without anyone holding me accountable.  I have it in me to be disciplined enough to reach my goals.  However, by adding the public component to this particular goal I have got to make it or I will face public humiliation.  Nobody relishes the idea of being publically humiliated.  Thus, the pressure has been ratcheted up a notch.  If nothing else, people know about my goal and will also know if I don’t achieve it.  That pushes me to get busy in the gym and lose the fat that is on my frame. <br /> <br />I have fast become a huge fan of social media.  I blog about using social media with fitness every Saturday.  I am constantly trying to find new ways to  use social media in my fitness program.  I figured that just asking people to hold me accountable was a good idea.  Here is what I posted. <br /> <br /></p> </font> <blockquote> <p>“Hi everyone, I am writing this to ask for your help on something. I have a goal to lose a bunch of fat off my frame by the end of September 2009. I need you to help hold me accountable. It won't take alot of your time, but it will help me out alot. Here is my plan:</p> <p> <br />(a) I will be posting an accountability blog post daily at <a href="http://thefatburningmachineblog.com/">http://thefatburningmachineblog.com</a>. Please visit the blog and post a comment each day (however brief) letting me know that you are watching my progress.</p> <p> <br />(b) I am posting a weekly update on my training every Monday at <a href="http://fitnessexpose.com/">http://fitnessexpose.com</a>. Again, please visit each Monday and leave a comment so that I know you are following up on my training.</p> <p> <br />(c) If you are on Twitter, follow me: @mikemahony</p> <p> <br />(d) Ask your closest friends to add me here on Facebook and ask them to hold me accountable as stated in (a) and (b) above. Help spread this message virally to anyone who you think might be willing to hold me accountable. Every little bit helps.</p> <p> <br />I want to thank you in advance for your help with this. With your help and the help of your friends, I will achieve my goal for sure. I am fired up and ready to do this!</p> <p> <br />Your's in fitness, <br />Mike”</p> </blockquote> <p>One person felt that there was no need for accountability like this, stating that his motto matches that of Nike—“Just do it!”  My response to that I know I can do this without the accountability portion, but adding that level of pressure practically assures that I will hit my goal.  My main question:  If people don’t know about your goal, what stops you from constantly changing it?</p> <p>So, please help with my viral accountability campaign.  If we are not friends on Facebook, please request me at <a href="http://facebook.com/michaelmahony">http://facebook.com/michaelmahony</a>.  If you do not follow me on Twitter, please do so at <a href="http://twitter.com/mikemahony">http://twitter.com/mikemahony</a>.  Please continue to read this blog (and comment).  Please also visit <a href="http://fitnessexpose.com">http://fitnessexpose.com</a> for a weekly update of my training.  Get your friends to do the same thing.  Together we can achieve great things!</p> <p></p> <p></p> </td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2">Today was a 1.11 mile run for cardio.</font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M9_D017_707_SBS_cada1.jpg" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #110 September 30, 2009             ...Water: Essential for many of reasonstag:thefatburningmachineblog.com,2009-09-29:cb34ce40-c09e-45a5-8a9c-451996ab1422Michael Mahony2009-09-30T03:45:00Z2009-09-30T03:45:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #109  <br />September 29</strong><strong>, 2009</strong></p> <p></p> <p> </p> <center> <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:62be5a6e-4c4a-4a64-b0d2-be6015c053b1" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="c9cfe5a9-84d1-4cc0-bb67-27ae5716a2eb" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=TdJaACjELF8" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/videoe11feb5e6543.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('c9cfe5a9-84d1-4cc0-bb67-27ae5716a2eb'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/TdJaACjELF8&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/TdJaACjELF8&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>          </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <p align="center"><strong>Day 706 <br />Day 16 of 335</strong></p> <p align="left"><font size="2">My son, Matty, is 14 years old and the typical stubborn teenager.  My wife and I have been on his case for a couple of months to drink more water.  Matty typically drinks the minimum amount of water he can get away with.  We have tried, without success, to get him to understand that he needs to increase his water intake.  We think that an incident last month may have finally taught him a lesson. <br /> <br />As mentioned in a previous post, we spent the day at Warped Tour about a month ago, an outdoor concert that lasts all day long.  Matty came with us and was having a great time getting inside the crowds.  At the same time, the heat was very strong.  Matty had water like the rest of us and even drank all of his initial bottle.  However, unlike the rest of us, Matty did not arrive at the concert well-hydrated.  It wasn’t long before he started complaining of a headache and nausea.  We had to take him to the first aid tent. <br /> <br />At the first aid tent, the person in charge told him that he was likely dehydrated and proceeded to give him water.  After drinking close to 60 ounces of water and starting to feel better, my wife and I spoke to him about the importance of drinking water.  He apparently got it (for now) because the rest of our stay there he drank lots of water. <br /> <br />Remember, water is essential for alot of reasons.  Water is a large percentage of your body.  Be sure to hydrate yourself all the time.   <br /> <br />I am currently making very small changes to my nutrition.  I plan to do one little thing at a time.  Currently I am focused on drinking a minimum of 1 gallon of water a day (not including the water I drink during my workouts).  I have been doing this all week long and I have more energy than ever before. I guarantee that this is going to accelerate fat loss as well.  Drinking alot of water is on every single list of important things to do to burn fat.  <br /></font></p> </td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center> <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>   <br /><font size="2">  <br /><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/Workout_20090929_44fde.jpg" /> <br /> <br />I haven’t been commenting on my workouts because work has been so busy that I have not had the time to put into doing this blog.  I am officially self-employed after tomorrow and have scheduled time to update both of my blogs into my daily schedule starting today.  <br /> <br />This workout plan is working very well.  Today I felt the confidence to up the weights high enough to hit the correct repetition ranges.  Some big changes are that my squat is now as deep as I can possibly go.  That’s why I backed off the weight just a little bit.  My bench press is feeling extremely strong.  My lat pull down is going up and my lats are growing (see today’s picture).  Every one of my exercises is stronger than it was before.  The training is dialed in and now I have to get the eating dialed (I am referring to my calories).</font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/M9_D016_706_SBS_8eb3c.png" />  </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #109  September 29, 2009               ...Breaking Throughtag:thefatburningmachineblog.com,2009-09-15:9e057790-4eb1-448f-a9ee-74e555768ed4Michael Mahony2009-09-16T05:05:00Z2009-09-16T05:05:00Z<table style="width: 100%" cellspacing="2" cellpadding="0"><tbody> <tr> <td> <p><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/videoblog_f8da9.gif" /> </p> <p align="center"><strong>The Muscle Building Fat Burning Video Blog #108 <br />September 16, 2009</strong></p> <p></p> <p> </p> <center>     <div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:e7e45e18-9394-497e-8b51-379ed780ff53" style="padding-right: 0px; display: inline; padding-left: 0px; float: none; padding-bottom: 0px; margin: 0px; padding-top: 0px"><div id="b10586a3-214a-407a-b84c-94ad6805b49d" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=L5wExa7_cas" target="_new"><img src="http://thefatburningmachineblog.com/images/81504-71348/video24291f19569f.jpg" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('b10586a3-214a-407a-b84c-94ad6805b49d'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/L5wExa7_cas&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/L5wExa7_cas&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div>     </center> <p> </p> </td> </tr> <tr> <td><img src="http://images.quickblogcast.com/81504-71348/commentary.jpg" width="650" border="0" /> <br /><center><strong><font size="1">What's on my mind today?</font></strong></center> <p align="center"> <br /><font size="2"><strong>Day 693 <br />Day 3 of 335</strong></font></p> <p align="left"><font size="2">There comes a time in everyone’s life when they are facing a barrier and they cannot simply climb over it or go around it.  The barrier can be mental or physical, but no matter what type of barrier it is, you just have to break through.  Anything less is failure.</font></p> <p align="left"><font size="2"><strong><u>Break Through Attitude</u></strong></font></p> <p align="left"><font size="2">Our attitude always determines our success.  If you have a terrible attitude you get terrible results in life.  If you have a good attitude, it doesn’t guarantee good results, but it definitely makes them alot easier to achieve.  Having a break through attitude means that you acknowledge the difficulties you might face, but you tell yourself that you can and will accomplish something.  </font></p> <p align="left"><font size="2"><strong><u>Break Through Mindset</u></strong></font></p> <p align="left"><font size="2">When you enter the gym, your mindset will determine your progress on that day.  Hit the weights with the right mindset and you will have an incredible workout.  Your mindset will drive you to new heights.</font></p> <p><font size="2"><strong><u>Break Through Workouts</u></strong></font></p> <p><font size="2">Picture yourself in the gym.  You are about to do a heavy set of deadlifts.  It is the final exercise of a particularly grueling workout.  You are exhausted as you step up to the loaded bar.  You squat down and grab the bar.  This is the moment that will define your entire workout.  Will you have a break through workout where you completely decimate the set of deadlifts or will you just give up?  That’s entirely up to you.  If your attitude and mindset are right, you are sure to have a break through workout.  Step up and decimate those deadlifts.  You will feel incredible afterwards.</font> </p> <p align="left"> <br /></p> <p></p> </td> </tr> <tr> <td> <img src="http://images.quickblogcast.com/81504-71348/workout.jpg" width="650" border="0" /> <br /><center><font size="1"><strong>Find out what I'm doing to my body!</strong></font></center>00 <br /><a href="http://www.michaelmahony.org?z=qbblog"><img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/QuadBlaster_e9ec6.gif" border="0" /></a>  <br /><font size="2"> <br />Today was a really good workout.  I worked hard.  Matty worked hard.  We felt great when we left the gym. <br /> <br /> <table><tbody> <tr> <td><a href="http://thefatburningmachineblog.com/images/81504-71348/image_2.png"><img title="image" style="border-right: 0px; border-top: 0px; display: inline; border-left: 0px; border-bottom: 0px" height="485" alt="image" src="http://thefatburningmachineblog.com/images/81504-71348/image_thumb.png" width="200" border="0" /></a> </td> <td><a href="http://thefatburningmachineblog.com/images/81504-71348/image_4.png"><img title="image" style="border-right: 0px; border-top: 0px; display: inline; border-left: 0px; border-bottom: 0px" height="490" alt="image" src="http://thefatburningmachineblog.com/images/81504-71348/image_thumb_1.png" width="200" border="0" /></a> </td> </tr> </tbody></table> <br />It is important to note that we are doing an extremely slow repetition.  The cadence is 3-0-3-0.  Three seconds up and three seconds down is intense.  Our goals are to hit 4-6 repetitions on the upper body exercises and 8-10 repetitions on the lower body exercises.  It is a tough workout for sure!  <br /></font></td> </tr> <tr> <td>  <table align="center"><tbody> <tr> <td align="center"> <img src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/progressphoto_5fda3.jpg" width="600" border="0" /></td> </tr> <tr> <td align="center">No pictures until this mission officially starts next week. </td> </tr> </tbody></table> <br /><font size="2">Until tomorrow...GET BACK TO LIFTING!</font></td> </tr> <tr> <td align="center"><strong> <h3>Follow the Muscle Building Fat Burning Machine on Twitter!</h3> </strong> <a href="http://twitter.com/mikemahony"><img title="By: TwitterButtons.com" height="55" src="http://twitterbuttons.com/images/ex/Twitter-3A.png" width="90" /></a> <br /> <br /><strong> <h3>Get the Cure for Fitness Information Overload Now!</h3> </strong> <p>Feeling overwhelmed by the information you get on the web?  Not sure if that guy is a "guru”?  The answer is finally here! <br />Free eNewsletter and basic fitness eCourse just for visiting! </p> <p><a href="http://fitnessexpose.com"><img height="280" alt="Fitness Expose Banner" src="http://photos.blog.michaelmahony.org/images/A_3/4/2/5/15243/fitnessexposebanner_37fa6.gif" width="336" /></a> <br /><a href="http://www.fitnessexpose.com"></a></p> <a href="http://www.fitnessexpose.com"></a><a href="http://www.fitnessexpose.com"><strong>http://www.fitnessexpose.com</strong></a></a></a></td> </tr> </tbody></table>The Muscle Building Fat Burning Video Blog #108 September 16, 2009               ...