Best of Fitness Black Book

Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it.

It’s like a Ford Pinto compared to my new site, Visual Impact Fitness…which is like a Ferrari.

Click the link to head over to my new site:

Go to My New Site and Read More About Why I Made This Decision

Thanks for reading all these years!

-Rusty Moore

Six Pack Abs

Six Pack Abs


Fat Burning Cardio

Fat Burning Cardio


Resistance Interval Training

Resistance Interval Training


Build Muscle



Gain Strength

Gain Strength


Increase Muscle Definition

Muscle Definition



Hugh Jackman





Injury Prevention

Injury Prevention


Everything Else

Everything Else


Guest Posts

Guest Posts


Current Favorite Music Vids

New Order – World

[I pretty much love anything put out by New Order or some old school Joy Division. This is one of my favorites.]

Radiohead – Reckoner

[This song reminds me of my girlfriend. We listened to it on a summer time road trip while driving through the Columbia River Gorge. Perfect song to zone out to.]

The Chain Gang Of 1974 – Undercover

[Current new-wave inspired stuff by a great Indie band. We saw these guys live. Can’t believe they haven’t blown up yet…good stuff! ]

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 57 comments… read them below or add one }

Jason the Caveman December 15, 2009 at 2:06 pm

Hey Rusty,

hmm this is good. when i need a quick boost on motivation or refresh on some concepts of fitness I can easily find what I am looking for!

Michael H December 15, 2009 at 4:05 pm


WOW! This really helps out! Thanks for creating this section! All my biggest improvements are mainly because of your site! You’re my inspiration to become fit not just during summer, but all year round with all the tips you give out!

P.S. When are you going to make your own ebook that will lead to success, such as a year-round routine?

Samuel December 15, 2009 at 4:53 pm

Wow !! Thanks Rusty So Much Info!!! Thanks For Organizing All your Post in one big ONE!!!

Sue December 15, 2009 at 6:00 pm


Clarence December 16, 2009 at 12:02 am


biggahboy December 16, 2009 at 1:00 am

First and foremost thanks Rusty for taking your time compiling this list for all your readers, I know it must have been lots of work and its greatly appreciated, this is a worthy bookmark for sure.

I have a 2 part Question:
Does weight loss (fat loss) have a direct correlation with waist line size? E.g (“for X amount of fat you lose, you will lose Y inches off your waist”) I have searched and seen nothing about this.

I’m 25yrs old, 34-35 waist inches, 5’11, 177lbs. I have come down from 215lbs with your help and ESE & your other affiliates & much thanks. I’m wondering, with your experience, how much will I have to weight to see my abs, I can see 2 without flexing and 4 flexing & a pouch of fat still hanging around, I’m a lil concerned about dipping below 170lbs (cause I have always been a big fellow and a lil scared of being lightweight…lol), just give me a ball park estimation of what I should expect to weight to be “Beach-Ready” by the summer time? Thanks Rusty & many successes in your life.

vacoder December 16, 2009 at 11:21 am

This is awesome. Thank you!

Also I am glad to know (from your news letter) that you will be responding to older posts as well; I think this organization makes it so much easier.

Keep it up!

Chris December 22, 2009 at 2:42 pm

I hate @ss kissing…but it needs to be said, this really is a cracking post Rusty. You have the same eye for organisation that I have, so I really appreciate posts like this, and the general outlay of your site.

Its painful to see so many people duped by the mainstream fitness industry, not to mentioned conditioned to like a certain look (ahem)….so its nice to see SOMEONE getting the truth out, the simple facts, as Da Vinci said…’simplicity is the ultimate sophistication’…and there are some genuinely sophisticated posts on this site.

Thanks again Rusty, know that your work is truly appreciated and has made a difference, which is more than many ever accomplish in their lifetime.

Chris December 22, 2009 at 2:46 pm

Forgot to ask…will you be updating this post as you cover further topics, or is this a ‘greatest hits’ moment, signaling the end?!

(Then again, most music ‘artists’ today release greatest hits albums two to three years into their career!) 😉

admin December 28, 2009 at 11:00 pm


So you are 5’11” with a 4 pack and 177 pounds. For a 6 pack, I am guessing another 7 pound loss of weight (170). To get ripped you would need to dip down to 165. I know 12 more pounds sounds like a lot. What will happen is that you will smaller in clothes, but much more impressive and muscular than you are now with your shirt off. Aim for 170 and see what you look like at that point. I am guessing that will do the trick. Probably no need to drop down to 165 unless you are a model or have the need to get uber-ripped.


I will try and respond to some of the older posts, but I will never be able to address them all. If I could…I would. When this blog was new I used to be able to…but now I am getting around 300,000-400,000 views per month, this has become pretty tough.


I enjoy simplicity and focus as well. There is so much “info overload” online, that I didn’t want to bring that over into my site. I simply want people to read posts and comment and hopefully learn something valuable in the process.

I plan on writing posts until I can’t think of anything else to write. My time on this blog is far from over. I am just getting started 🙂


Ali Qaiser January 7, 2010 at 12:09 pm


Hey rusty, u probably wont rem me but u have surely been helping me out a lot…its gonna be two years this april since I have been following u 🙂

Again some advice, right now I am at 165 lbs, 5ft 11 inc and 32inch waist line. I do look athletic but not muscular, I dont have a belly but its not ripped either…I workout 5 days a week and it is a pretty strenous exercie..but I am not seem to be getting ripped…is it some combination of high reps and low wait or vice versa?

Help me man, again 🙂 thanks.

Anthony Y. February 4, 2010 at 4:40 pm

Hey Rusty,

I found your website last week and I have thoroughly enjoyed reading and learning about your take on fitness. Starting this week, I have decided to get myself into the best shape possible for my vacation in June.

I’m 6’1 and 233 lbs. This week, I’ve just started the ESE style of diet (2 fast/wk) and have also been using your resistance training 2-day split and 25 mins. of HIIT this week (3x/wk). I plan on moving to your “event-ready” regiment about a month before my vacation. All and all, I have 16 weeks to get in great shape.

I have a couple of questions:

1-Do you think the resistance training split will be enough to get my weight down to at least 200 lbs by that time?

2-How heavy should I be lifting? I used to lift to tone so the weights were a bit challenging but not too heavy.

3-I primarily use the upright bike to do my HIIT training and I don’t use the treadmill because I don’t like the way my knees feel afterwards. Is there a variation of HIIT that I could perform on the elliptical?

4- I was also thinking about incorporating some turbulence training workouts and Stronglift 5×5 training into my workout regiment after about 4-5 weeks. Should I? If so, what principles of these workouts should I incorporate?


Nathan H February 11, 2010 at 3:54 pm

Hey rusty,

I just left a comment on a post you madea just a while ago and hopefully youll be able to get to that one.
I did have one simple question…Ive comprehended all of your post accept the whole low reps thing is still bugging me.

If i want to get toned, meaning i want my mucles to show without flexing and all, im suppose to do low reps?

EX: When i curl heavy ill curl 35 lb 3X10
So what would a low rep be for this? (To get toned)

Jun Kim February 24, 2010 at 2:49 am

Dear Rusty,
Awesome website, I’ve been reading it feverishly throughout my lectures the past day. I had a quick question regarding casein protein, do you follow the same suit as whey protein? Drinking it only after you’ve achieved your desired body fat percentage? Or would you recommend not drinking it at all? Let me know thanks!

brittany March 29, 2010 at 1:29 pm

i dont think jessica alba’s body is a good example of 60’s physique. because jessica alba is much slimmer than those girls back in the day. a good example of girls from back when would be a bit thicker and curvier such as scarlett johanson.

amol April 20, 2010 at 12:42 am

i want my increse my pls sugetion me

FertilAid April 23, 2010 at 10:49 pm

Hey Rusty bad @ss site…You must be getting a lot of traffic. I used to be a personal trainer but I gave it up and started helping my clients online. I see your doing well with this site. Congrats. Very informative content.

PS. I send my clients here…

Adrian June 13, 2010 at 11:59 pm

Hey Rusty, I know you’re super busy running this site and living your life! But I just have a question. In a nutshell, what do you think of this??? —>

agree or disagree? recommend or not?? I am skeptical but i wonder..

thanks for all your help!

Karisa July 3, 2010 at 1:37 pm

Hi Rusty, I love your site, I have learned a lot of valuable info from it. I have a question, I know women don’t have enough testosterone to bulk up when lifting weights, but I have heard that heavy lifting creates muscle tears which creates muscle growth. Does this mean that I will get bigger arms, chest, etc? I also don’t want to get big thighs and legs from lower body exercises, should I only use my body weight then for lower body exercises? Thanks so much!

Roderic Silva July 6, 2010 at 9:06 pm

I’ve been using a variety of body wieght exercises for the last 5 yrs and no one has been able to match me when it comes to explosive power. Use what you have and develop it further.

M@ July 19, 2010 at 10:08 am

I’m glad that you put everything together like this! It makes it easier than using the tags!

nye July 20, 2010 at 7:17 am

wow the sort item published in this web are worth millions.

lawyer@orange county personal injury lawyer August 29, 2010 at 7:05 pm

I have a question, I know women don’t have enough testosterone to bulk up when lifting weights, but I have heard that heavy lifting creates muscle tears which creates muscle growth. Does this mean that I will get bigger arms penney lawyer@sacramento personal injury

Mark O Brien September 9, 2010 at 5:54 am

Hi Rusty

I’m a big fan of your website articles particularly interval cardio in a fasted state it has worked wonders for me.I have a question you may not have heard of before…
I’m a rugby referee and games last 80+minutes where you could run 5-7miles plus all the decisions you have to make!.
Would fasting for such a weekly event be a bad idea ?

Yours in interval training


Most Comfortable Shoes September 15, 2010 at 11:14 pm

Hey Rusty, I have been doing movement yoga for the past three months what else do you think I could undertake that increases the need for cardio workout. I also do a palates class once per week.

daniela October 11, 2010 at 4:53 pm

If i eat one meal a day will i lose weight im 17 an weigh 184 5”9 whats the best things is it bad to eat once a day ?

brad November 21, 2010 at 10:43 pm

really keen to find out matts exact workout and diet was to look like he did in the pic any help would be appreciated

Trent November 23, 2010 at 7:26 pm

Hey rusty!
Just saying this site is amazing! thanks for all the correct info!

Workouts January 3, 2011 at 4:30 pm

What a terrific collection of links! I’m bookmarking this now to reference in the future for sure.

iuhealth March 3, 2011 at 5:45 am

I think body weight exercises are best for gaining powers than weight training and indirectly helps in weight training. So if you can easily do 15 to 20 pullups i think you should also see the effect in your weight training while lifting up the weights. I have started weight training from last six months and before that i was just doing body weight exercises but now i think my power is increase in weight training.

gmat March 9, 2011 at 1:30 am

oh Rusty. I certainly understand what you are saying. You have to have a “life” sometimes. Your site is awesome! Keep up the great posts!


George @ Scholarships For Moms June 9, 2011 at 1:05 am

Thanks for this amazing blog rusty. I just wanted to take some time out of my day to thank you.

Stephen June 15, 2011 at 3:12 am


You certainly have put together a great source of knowledge! I visit your site on a somewhat daily basis always reading new posts and different blogs. Your workouts have become my go to guides. Of course I tweak a few… but you were right on with everything you posted! Keep it up!

Kris - Health Blog July 16, 2011 at 5:53 am

Wow there’s really a ton of good articles in here.

I’m going to tell my buddy about this best-of page, he likes to get his info from bodybuilding magazines such as Muscular Development and such.

Gain Weight Build Muscle August 30, 2011 at 7:33 am

Lots of good articles. Better than the ones from bodybuilding websites since they simply are not suitable for the layman. Too advanced and will lead to overtraining easily.

Joe September 25, 2011 at 4:26 pm

Hey rusty, I am skinny fat. I just got the ab book but decided to jump in with the mens guide. Will take photos and report back.

uswebauthority November 10, 2011 at 1:45 am

This idea is simply best and we must be follow every time of our life.

Shannon Johnson December 23, 2011 at 4:00 pm

Looking forward to trying this!

Dom January 5, 2012 at 7:14 pm

This is my new favorite site, with a ton of great articles and don’t feel like i’m being pressured to buy in on commercial gimmicks.

question: pro’s / con’s of working out either in the morning or night…based on meal schedules for optimal results. I’m having trouble deciding to do physical activity in the morning and not eat till four hours before bed. Or to workout at night and have a decent size meal after i.e. warrior plan

Ashwin January 25, 2012 at 8:48 am

its really great

can you please let me know the how to get good chest and the workout time to do abs. and can u please send the black book pages to my email address.

Julie Parker February 19, 2012 at 11:18 am

Amen to that! What a great site. You have really done your homework. I think all the dance inspired toning workouts (like Bar Method) are catching on because you are right on track about what women want in a program. Long lean muscle.

One thing though. You list the rowing machine as a secondary cardio machine. Big mistake. It takes a while to learn the rowing stoke (not like other machines), but when you master it, you can do any intensity and duration you want. It builds strength, endurance and focus and will work you harder than any other machine or sport, hands down. I use a Concept2 rower (ergometer) with a PM2 monitor 4-5 days except when I’m on the water sculling.

Gyms that have rowers usually offer little or no instruction, so I suggest you find a rowing club and get someone to teach you how to use it. Rowers are a very helpful bunch.

Julie Parker
co-founder Cape Charles Rowing Club, Virginia

Tor-Inge March 6, 2012 at 7:37 am

Hi! In Visual Impact you recommend non-fat milk and chocolate powder as a good proteinshake after hypertrophy training. I find it strange because you say the chocolate powder is High Glycemic carbs. Because in the Glycemic Index list chocolate powder is low in glycemic carbs. I just wanna get my facts straight, and your opinion! 🙂 Best Regards Tor-Inge – Norway

Joe Padellaro June 3, 2012 at 12:16 pm

Hey Rusty,

Great job with the website! I found it about 2 months ago and have thoroughly enjoyed reading your posts!

Just out of curiosity, what do you think of the Insanity program by BeachBody? I’m working towards achieving a lean, athletic look, but consistently get stuck at around 15-16% body fat (can see a little outline of my abs and a pretty visible 4 pack if I flex) with a pretty puffy look all over.

I really enjoy body-weight cardio routines (thanks for turning me on to Craig Ballantyne’s Turbulence Training!) and just want to hear your thoughts on whether Insanity would be a sensible approach to reaching my goals (my skepticism comes from the concern that Insanity is too cardio-oriented).

Thank you so much for your time and consideration in this regard and I look forward to your response!


Daniel June 18, 2012 at 4:23 pm

Hi Rusty!
hey i really enjoy spending time here in your website,
becoming a little bit less ignorant,
and i already learned too many things that works
pretty well!..
But i would like to ask you something…
well, i’m 17 years old,
and i’ve been trying to get the look i want since pretty much ever(maybe since 12 or 13 years old),
i’ve try everything,
from the basics,
to the most ridiculus things in the world,
but i couldnt get there!
since i was a little kid, i watched all my heroes,
showing that awesome six pack,
like Cam gigandet in never backdown…
i just want to be like an average guy(what i mean is not to spend all the time in the gym, or every day.. because i love working out but i dont wanna be like all of those guys in the gym you know bulky and big), but
with a body like cam gigandet…
But nothing seems to work with me,
and this is why im asking for your help!
I’ve seen the guys you helped,
and thats what im looking for!.
Sometimes i think that nothing works with me
because im a teenager,
and almost 80%(i think) of the information you
manage in your website its for adults,
i dont know but believe me im going nuts!..
Thank you for reading this(if you are reading it)
and i hope you could answer..
I was thinking maybe with this experience(i mean helping a teenager getting a great look, could be in the future a new mini course or something like “yes! teenagers can get the hollywood look…” or whatever it is) you could help more teenagers like me geting what they want!..
Well again thanks and congratulations for the best site i’ve ever seen online!

david ryan July 21, 2012 at 10:05 am

Rusty – A question for you. The person who I train with and I have been debating the “perfect physique”, including the best proportions, etc. In one of your visual impact muscle building articles you use a photo of my candidate – a male wearing jeans, no shirt, with a necklace and some type of bracelet/cuff on his right wrist. The person’s head is cropped out of the picture. This same picture is all over the internet under various fitness searches, but I don’t know who he is. Can you please tell me who this picture is of? I would really appreciate it.

Lie July 25, 2012 at 1:31 am

Rusty, you ROCK!!

It will take me more than a month to read your black book.
My focus now I want to remove my chest fat, where I should start?

Eugene August 10, 2012 at 5:57 pm

Hey Rusty,

In phase 1 in the visual impact you said to do a 3 day split because we are working legs directly with recommendation of ” 2 days on one day off”. Would that be example:
Day 1- chest, shoulders, triceps
Day 2- legs, calves, abs
Day 3- off
Day 4- back, biceps, forearms
Day 5- chest, shoulders, triceps
Day 6- off
Day 7-legs, calves, abs
I would really appreciate it if you could reply to let me know if i’m doing the phase correctly… thanks.

please click the following web site December 1, 2012 at 2:42 pm

Hey! Someone in my Facebook group shared this site with
us so I came to give it a look. I’m definitely enjoying the information. I’m book-marking and will be tweeting this
to my followers! Fantastic blog and outstanding
style and design.

Stefan January 31, 2013 at 2:37 am

Great site Rusty! I like your no nonsense approach to fitness. I’ve got the same kind of philosophy.

Soulfire February 16, 2013 at 10:36 am

Dude! I don’t know who you are or where you came from but when the student is ready the master will appear! And up until I stumbled on to you no masters just text book junkies with out a real clue fed by mass media telephone game hype! You are a God sent answer to desperate prayer a generation now Yoda! And for chicks to I might add your surf sight with such wisdom from both you and all your brothers of the same sword are supreme to the hilt! That said bought your visual impact for guy and girl version as well as cardio course and interment fasting best purchases of my existence with out question oh and the Abb report Rocks hard sexy abbs for sure!! Peace! I will tell all who are willing to listen and are fed up with being fed bogus or incomplete info! Feel free to use or place my comment however you choose.

Kristen February 17, 2013 at 8:49 am

My boyfriend doesn’t Facebook so he asked that I post this to you so I copied and posted what he thinks about you: Dude! I don’t know who you are or where you came from but when the student is ready the master will appear! And up until I stumbled on to you no masters just text book junkies with out a real clue fed by mass media telephone game hype! You are a God sent answer to desperate prayer a generation now Yoda! And for chicks to I might add your surf sight with such wisdom from both you and all your brothers of the same sword are supreme to the hilt! That said bought your visual impact for guy and girl version as well as cardio course and interment fasting best purchases of my existence with out question oh and the Abb report Rocks hard sexy abbs for sure!! Peace! I will tell all who are willing to listen and are fed up with being fed bogus or incomplete info! Feel free to use or place my comment however you choose.

Pete March 6, 2013 at 3:35 pm

Hi Rusty.

Just wanted to say thanks for the recent emails. It’s good to see you sharing information again. Read Nate Myaki’s post and it was well worth the read.

All the best

Gabriella March 16, 2013 at 1:04 pm

Hi Rusty,

My boyfriend bought me your e-book Visual Impact for Women. I’m excited to start the workout, however I have a question about working your butt. I understand that your program doesn’t focus specifically on the butt, and that cardio will work your butt, hips, and thighs. If anything I want to reduce the size of my thighs, so I’ll be trying your tips on “losing muscle mass on purpose.” However, I’m a 5’5″-5’6″ 165 lb girl and everyone always tells me they can’t believe I weigh that much. I guess I carry my weight the way kim kardashian does: very busty and hippy/thick legs, but defined waistline. My question is, I do want to to be slimmer and tighter all over, I’m a size 10-12 and would like to be about a size 4-6. I’m looking to lose about 35-40 lbs, but keep my same shape. I’m worried with losing that much weight that I’ll straighten out or lose my curves, especially my butt. How do I slim all over, without losing the nice fullness of my butt? Do I just need to lose the weight more slowly? Over 3, 4, 5, 6 months?


Rhys August 8, 2013 at 2:16 pm

Hi Rusty I have the same question as Eugene. I bought Visual Impact and will be starting Phase One on Monday. My question is when you say 2 days on then 1 day rest then 1 day on…is that it for the week?
Conventional wisdom would say “yes” but there’s nothing in the program that tells me whether I just restart the routines after that cycle within the same week.
Would appreciate it if anyone could answer this as I’m training on a time goal (wedding) and I don’t want to waste a single week.

craig September 25, 2013 at 9:33 pm

Rusty. Visual impact has given me a clarity and insight into how to accomplish what I have sought after for years. Thanks for keeping it real!

I have a question that I have been turning over in my head. Your plans emphasize workout and cardio on an empty stomach. 3 hours before and one hour after. However I have always been taught that you should try to eat a good breakfast as soon as you wake up to start your metabolism. My question is: Is it better to get up and eat first thing or get up, hit your routine, and then wait an hour after and eat breakfast. Or is it better to have breakfast and work out later?

Your thoughts would be appreciated

Thanks for the outstanding work you do!
Craig Foster

Veiorn September 29, 2013 at 10:12 am

An Advice, Really Important For You To Know Rusty.
It’s always good to know those things in such details, but before something was mentioned about abs and back exercises that leads to pains and injuries. How to avoid is by actually doing the rep accurately, for example doing a crunch or sit-up you should never bent your spinal, it must be straight, about 180 degrees while the chin is tuck forward and the pushing force source is from abs and pulling back at the start point by buttlocks. Changing any detail effects the abs so that’s why for some people it only targets the upper and first 2 pack while others get 8 pack abs by a bit of sit-up. Might be a bit difficult to straighten your legs, but a must so that the center of mass is balanced to the center of your body and you don’t need to crush your spinal for a rep. It’s ok for flexibility, will develope later, by pointing your toes it will get a bit better. Remember Rusty, you’ll have to keep you spinal straighten whole the time; neither n nor u shape. Just the l.

Omc November 16, 2013 at 5:59 pm

Hi Rusty,

In the past I purchased your VIMB. I love the knowledge and agree with you I follow your blogs. You really preach the truth that other people just don’t know for some reason. I am a model and really need my lower abs to come in and be as defined as possible without losing all my muscle as I have a very important photoshoot coming up very very soon. I AM SO EXCITED you FINALLY have a diet book. I have also read intermittent feast and am a fan for Nate Miyaki so excited for his new book to come out as well. I would like to ask you what type of workout plan would compliment your new diet book that is about to come out in order to be photoshoot ready ASAP? And I mean ASAP! I am so clueless with diets and workout frequency (amount of volume and days in a row) as with photoshoots coming up I feel bad not exercising everyday because I would hate to not be ready. I am a big fan Im so mad because I thought you said it was coming out today! =) Please get back to me, and keep up spreading the TRUTH! I have recommended your work to family and friends and I must say many people have it all mixed up, but after this coming photoshoot this will be the ultimate bomb on their wrong concepts as I am hoping to demonstrate a noticeable change I will give all the credit to you so they will try and be more open to the ideas you present like in VIMB. Hope to hear from you soon! (BTW I use to be a fellow Seattlite myself).

Thank you,


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