Best of Fitness Black Book

60 thoughts on “Best of Fitness Black Book”

1. 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,

   Omar

2. 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.

3. 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

4. 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.
   Thanks,
   -Rhys

5. 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?

   Thanks,
   Gabriella

6. 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

7. 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.

8. 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.

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

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11. 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.

12. 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.

13. 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?

14. 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.

15. 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!

16. 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!

    -Joe

17. 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

18. 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

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20. 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.