English Recordings

1. Developing a passion for learning English

All English learners would like to speak English well. They are excited at the idea of being able to communicate in English fluently. However, they usually don't care about the learning process itself. For most learners, learning English is a duty — something that they have to, but don't want to do. They don't see pleasure in learning English.

In short, most learners would like to speak English well but don't like to be learning English. This is the first and biggest problem facing an English learner, because a person who doesn't like to learn English will not learn it well. If you don't love English, English won't love you back!

If you want to become a successful learner, you need to like the learning process itself. You need to treat time spent on English as time for pleasure and relaxation. For example, you need to enjoy:

•reading English sentences and thinking about their structure
•learning new words from a dictionary
•writing a correct English sentence by consulting dictionaries, grammar guides, and the Web
•practicing the pronunciation of English sounds and words
Ideally, learning English should be your hobby. You should think of yourself as an English Learner — a person who has chosen learning English as one of their favorite activities.

2. Making the first change to one's life
The decision to learn English requires changes in your life. For example, deciding that one will read a book in English for 30 minutes every day and keeping to that decision. It's very difficult to make a small, but permanent change to your life, especially if learning English doesn't seem "fun". However, learners should remember that studying English for 15 minutes every day gives you much better results than studying for a whole day once a month.

3. Making further changes to one's life

While the first change is the most difficult, each subsequent one is hard, too. A lot of learners take the first step (e.g. they start reading a book in English every day) and stop there. They do not engage in other English-building activities.

A good learner will have a set of activities (reading, watching TV, practicing pronunciation, listening to recordings, etc.) and choose from that set according to his or her mood. One activity is not good enough, because (1) you get bored more quickly, and (2) it gives you a range of language skills that is typically too narrow. For example, reading in English can't improve your pronunciation, although it can improve your grammar, vocabulary, reading comprehension, and writing skills.)

How's it going? Sorry I havent written in a while. Ive been
somewhere in between being super busy and super lazy. Anyway, we
wanted to share with everyone a few free VIP lessons and a 5 day
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www.china232.com

Also,I wanted to give you guys an update of what Add and I have been
up to. Ive got a good university friend here visiting and hes
sitting beside me working as I write. I hadnt seen him in 8 years
but after about 20 minutes it didnt feel like that at all. Some
people change and it feels kind of weird to see them after a while so
it was cool to find out that we are just as good of friends now as we
ever were.

He owns an art gallery in Berlin and is a pretty hilarious guy. He
lives in 4 different countries every year and does a bunch of weird
and funny adventures. He speaks 6 languages fluently, which I had a
hard time believing but its actually true. I tested him out.
Shanghai is an international city so I found someone from each
country to talk to him and they said he really could speak the
languages fluently.

I personally find it hard to speak over 2 languages so I thought he
must have put in a lot of study hours to get to where he is. He told
me that he basically just looks for the 500 most commonly used words
in any new language he wants to learn and then studies those. After
he has that basic vocabulary and a simple explanation of how the
language works, he starts listening to native English speakers talk
on a regular basis and picks up the rest of the language that way. He
only spends 15 to 25 minutes of super concentrated language study eachday. He thinks schools are usually a total waste of time and energy.

I showed him some of our newest pod casts and he got some of his German
friends to listen to them using his language learning method. A large
percentage of Germans already know the 500 most commonly used English
words anyway because they learn in high school. He said they are
improving a lot already just by listening and reading the
transcripts. Hes really into China232 and is giving us a bunch of
good teaching advice for our upcoming lessons.

We're going to go hit the gym now. We're pretty competitive so I want
to have a coffee first to get a jolt of energy because I dont want to
get embarrassed in the gym. Its a kind of healthy competition I
think.

I'll let you know how that goes. I always look forward to reading
your emails.

Talk soon,

Andy

Stu Shepherd is in public relations and uses lies and deceit everyday in his job to get things moving. When calling a client from a phone booth in the hope of getting her to a hotel. When he hangs up the phone rings and he answers to what he assumes is a prank call. However the caller reveals more and more about Stu exposing his lies. When Stu tries to leave the caller reveals that he has Stu pinned down with a sniper rifle and the death of a man by the booth proves it. The police arrive and surround Stu while the caller continues his game.

Everyone knows that it had a small budget, a shooting window of just over a week and that it was made years ago and shelved as Farrell's star power increased and real life terrorist attacks and snipers came and went in the media and the mind of the American public. So I'll not dwell on that and instead talk of the film! The pitch was enough to get me interested – `man is held in phone box by sniper' – sounds great! I really wanted to see this film but was put off by the trailer, but not of the films I saw wrong in the trailer were to the detriment of the film as over 80-odd minutes it really runs like a race horse.

Starting with humour and a free-flowing pace it turns sinister early on but keeps the pace. In terms of plot it has many good twists and turns that will keep you interested and on the edge of your seat. The only issue for me was accepting why the sniper was doing it and how he was able to get access to the equipment he would have needed as well as the information – not to mention the WILL to do it! Also little things bugged me, but the film carries itself over these obstacles well enough and reservations are soon forgotten. It sounds simple but the simple ideas work best and, although low on action (sorry, teen boys!) it is driven by dialogue and simply not knowing what will come next.

The direction helps the film by constantly moving and using split screens etc to give the impression that a lot is going on at once – again making the film feel like it has a fast pace. It feels a little gimmicky (especially now that we've had 2 series of 24 doing the same thing) but it works regardless. I wrote in an old review (8mm I think) that I would never pay to see a Joel Schumacher film ever again, and I DIDN'T pay to see Phone Booth! However I was surprised because he didn't ruin it! He did a good job – yes, you heard me! His usual excesses seem to have been controlled by a good producer and editing team and the film works – much to my surprise and relief!

Farrell may not be a bona-fide Hollywood star yet but he takes the task of being onscreen for almost the whole film and runs with it. He makes a comically cruel character someone that reveals himself to be a loser but never loses the audience – and that takes talent. Sutherland's voice on the trailer didn't work for me (too normal and slow) but in the film he is excellent, like the director said, no-one else could have done the role, he is right for it. Whitaker makes up the third lead and he holds his corner well.

It may not be without the odd flaw but this film manages to be simple, gripping and very effective. Well worth a look.

Improving your vocabulary can be done at any age and any level of education. Even college students can benefit from an enlarged vocabulary, which will enhance spoken and written communication as well as providing a deeper grasp of any language. Often people are spurred to improve their vocabularies by a major test, but improving your vocabulary can be done for fun as well. There are a variety of ways to improve your vocabulary, most of which are interactive and easy.

One of the best ways to improve your vocabulary is to read more. Reading is clearly linked with a larger vocabulary, especially if you seek out books in unfamiliar genres or about unfamiliar topics. Nonfiction in a wide variety of fields can improve your vocabulary and general knowledge. Literacy in fiction is also highly beneficial. As you read, make a note of unfamiliar words, look them up, and write down the definition.

Another way to improve your vocabulary is to play word games. Games like Scrabble and Boggle will encourage your brain to play with words and letters, as well as learning new ones. If you play Scrabble with an open dictionary, you can encourage people to try out words they might otherwise be afraid of using. Most word games are interactive, so you enjoy company while you improve your vocabulary.

Another way of improving your vocabulary is to do word puzzles. Most newspapers include crosswords, simple cryptology puzzles, and jumbles which get progressively harder throughout the week. Improve your vocabulary by trying to commit to completing all of the word puzzles every day. Word puzzles can also be done in groups, especially if you enjoy competition. You can also purchase books of word puzzles of varying difficulty.

A simple way to improve your vocabulary is to use the dictionary. Create flash cards of unfamiliar words and practice them in the train, on the bus, or when you wake up in the morning. Try to practice words in a variety of environments so that you really learn them, and make sure to use the words in daily sentences as well so that you can grow accustomed to using them correctly. If you hear someone using a word you don’t recognize, look it up!

Many websites are dedicated to improving your vocabulary, and you can subscribe to word of the day features, word games, and other fun activities which will improve your vocabulary. In addition, you may find a community of individuals with interests like yours. If you are trying to improve your English vocabulary as a native speaker, you may be able to meet up with study buddies. If you are learning vocabulary in a new language, you can find people to speak and write with you so that you can improve your skills.

As life becomes more and more hectic and more demands are placed on us, whether it is from our work, our relationships or other commitments we have, more and more people find that they are having a hard time keeping up with everything. This leads them to experience feelings of high stress and eventually burnout. If let to go on long enough the next result will be a period of depression - something that is very hard to break out of.

Luckily, exercise can play a significant role in both preventing depression and beating it if you are already suffering. Below are the top reasons exercise can help.

1. The Release Of Endorphins

One of the main reasons why exercise helps to reduce the chances or symptoms of depression is because it causes the body to release a chemical substance called an endorphin. Endorphins are produced in various brain structures with the highest concentration coming from the arculate nucleus of the hypothalamus. The adrenals are also responsible for much of the production that comes with exercise as well.

Endorphins in general are responsible for a variety of different sensations. They cause a decrease in pain perception, the suppression of affective disorders (depression included), the promotion of learning, improved memory, regulation of the cardiovascular system, thermal regulatory mechanisms as well as an enhanced sexual desire. So as you can see, by causing a release of these substances you are triggering many bodily systems that are targeted towards feeling better.

2. Improvements In Self-Esteem

A second reason why exercise can help an individual overcome a bout of depression is because it will help to improve their overall sense of self-esteem. This is particularly important for individuals who are overweight or are not feeling all that attractive in their own bodies. Upon starting a sensible exercise program they will start to see improvements in the way they look, be it by losing weight or gaining lean muscle mass. This will leave them feeling better about themselves and an improved physique can often be enough in itself to get someone feeling good enough to start getting out of the house more which will also help to promote feelings of wellness.

3. Feelings Of Increased Self-Efficacy

Seeing performance improvements on a workout routine, such as being able to reach a specific goal like running a 10 minute mile or bench pressing 100 pounds, will help to increase the self-efficacy an individual is feeling. Self-efficacy can be defined as a feeling of being capable. Those who are high in self-efficacy have strong beliefs in themselves that they can accomplish any given objective. Those who are low in self-efficacy do not share this belief and it is these people who are often affected with depression.

By helping to raise this self-efficacy, exercise makes for a great treatment option. When the individual sees that they are in fact capable of achieving progress in at least one area in their life, this newfound belief in themselves may start to transfer over to other areas and give them the motivation they need to start rebuilding the rest of their life (ex. going back to work).

4. Reducing Social Isolation

Another way exercise can help those with depression is by reducing the social isolation these people typically experience. Often when the depression is severe enough they will only want to remain home alone and will begin pushing those who were once close to them away. Not only is this unhealthy but it will also further exasperate the situation, bringing them to a further level of depression than they were before. By getting out of the house and exercising, they will break free from this isolation and mood improvements will be seen. Even better is if they join a group fitness class as then they will likely be interacting with individuals and may even find some supportive friends to help see them through their disorder.

5. Improved Health

If the individual, in addition to suffering from depression, is also experiencing other health related issues that contribute to current mental state, exercise may help with those as well. Exercise has been shown to help with a wide variety of health conditions, from diseases to common aches and pains so improving the overall health may take away a few of the contributing factors that are causing the person to feel down on their life.

6. Improved Nutrition

A common occurrence you see with those who begin an exercise program is that their dietary habits also begin to improve. There seems to be a correlation to people taking better care of what they put in their mouth so they do not 'blow all their hard work'. This leads to improved nutritional status of the body, which again can play a role in improving depression. A proper intake of omega-3 fatty acids has been demonstrated to reduce depression so if their diet was very poor before and then it starts improving, along with the inclusion of these essential nutrients, those in themselves, apart from the actual exercise will help their condition. So this whole point works more or less as an indirect benefit of exercise to help prevent or beat depression.

If you decide to implement an exercise program in your life, with the main goal of preventing or beating depression, there are some factors you should take into consideration.

1. Build Up Your Frequency/Intensity

You really want to pay attention to the 'too much too soon' syndrome here. As you are likely not going to have a significant amount of energy in the beginning, as low energy is a common symptom of depression, you do not want to partake in anything too strenuous or else you will just feel overwhelmed and will quit before any benefits are received.

2. Do Something You Enjoy

This should be pretty self-explanatory and a given. When you are using exercise to try and improve your mood, forcing yourself to do something you have no interest in doing just because you heard it was a great form of exercise is not a smart plan. Rather, pick something that will get your body moving but that you will actually look forward to each time you do it. Even more important than improving your physical condition at this point is improving your sense of enjoyment of life so choose an activity that primarily satisfies this goal.

3. Try And Do Some Aerobic Exercise

In addition to doing what you love, it is going to be most beneficial if you can find at least one activity to do that is aerobic in nature (causes your body to increase it's use of oxygen for a continual period of time). Examples could be fast walking, jogging, biking, rowing, using an elliptical trainer at the gym, playing soccer or hockey or any other activity similar in nature).

4. Keep The Duration Short To Start

Similarly, as with intensity it is best to start out for a shorter period of time, say 20 minutes and build up from there. Don't force yourself to go for extended periods of time unless you really want to. The main point of exercise is to get you focusing on something other than your worries and get your body moving. So long as it accomplishes this you are going to see benefits.

5. Go Outside

If you have the option available, try and take your exercise outside. Getting fresh air can also be a big mood enhances for many people as well as the natural sunlight provided will help you meet your vitamin D requirements. Anyone who stays cooped up inside for too long is going to start feeling depressed so if you are already in this condition, you are only going to make matters much worse by never going out.

So if you or someone you know is suffering or at risk for suffering from depression, make sure you do not overlook exercise as a treatment option. It can really provide a wide variety of benefits that help you get your life back on track and get you on the road to good health and happiness again.

Who are you?

My name is Krzysztof (it's the Polish version of the name Christopher) and I'm a 20-year-old student at the Poznan University of Economics. Poznan is a beautiful city of about 600,000 people, located in the western part of Poland and I have been living here since I was born. My interests are: sports — especially tennis (I'm a tennis maniac), basketball and bridge (this is a sport — in Salt Lake City it will be launched at the Winter Olympiad); science — especially physics, chemistry and genetics; music — I love good rock and heavy metal.

How did you learn English?
I started learning English when I was around 10. At first I had no motivation apart from my parents' pressure who told me it was very important to know foreign languages, especially English.

I blame the Polish political system in the 1980's for such a late first contact with English. I surely would have started earlier if I had had opportunities to do so, as I liked learning and exploring the world since I can remember.

Additionally, I always wanted to be the best at school - I couldn't stand it when someone was better than me. Luckily, this was rarely the case ;-). Of course, with English it was the same — I wanted to be the best and always get the best grades. That was my first motivation. However, I must say it wasn't difficult to be better than my peers as I liked learning new things and some of them didn't.

In the 8th grade I took part in an English competition. I was the best among my schoolmates, and got to the next level of the competition. Unfortunately, the next level took place on the very same day as the chemistry competition. I had to choose and I decided to go to the latter. I don't regret it now (I was first in the country) but I felt a little bit confused and deceived. I think learning for a competition is very effective and motivating and they deprived me of the chance.

Sometime around 1994 or 1995 I heard about the SuperMemo method, and I started using it lot (not only to learn English, but also German and other knowledge). It gave me a lot. At the beginning I learned with the Basic English collection, but it was too easy, so I started Advanced English — this helped me to learn many new words. At first, I couldn't understand many of the definitions, so sometimes I put the Polish equivalent next to the English definition. That helped me to understand the most difficult or complicated items. I can say that I know many words thanks to Advanced English. I also had my own collections. Unfortunately, I haven't been adding new words recently, but I am going to when I find some time.

My interests were a big motivation for me:

1.Science — especially contemporary physics (quantum theory, cosmology, astrophysics, physics of elementary particles). I had to learn English to be able to understand articles on the Internet and in magazines like the New Scientist. They contained a lot of specialist words. Unfortunately, almost all the science books I have read were in Polish because I have no access to books in English (or they are too expensive).

Hence the only books I have read in English were novels — for example, the Penguin Popular Classics series is both available and cheap. Now I'm reading Crime And Punishment — a chapter or two a day as I have little spare time and I analyze every chapter thoroughly. It's a very good idea, because the book contains a lot of new words and phrases (however often a bit old-fashioned and out-of-use).

2.Music — in my case it was bands like Metallica and Iron Maiden. Now I'm listening to mp3's (now playing: Guns n' Roses Estranged) and it's great to be able to understand the words. On the other hand, I must admit that I still have a lot of difficulties in understanding some songs when I don't have the lyrics in front of me. This is especially true of the heaviest bands like Vader. I don't listen to them very often, but their texts are very interesting from the language point of view.

Recently, I've been listening to Dream Theater a lot. Their songs are worth mentioning from the learner's perspective — the voice is clean and the language has very interesting structures and words. Music is a very important motivation for me — I still have to learn a lot to understand sung English.

3.Sports — it gave me a lot — both motivation and some new language skills. I watched every tennis tournament there was on Eurosport (a European sports channel) and thus I had to listen to the English commentary. That helped me to understand spoken English (other channels that helped were CNN and NBC with shows like the Tonight Show with Jay Leno and Late Night with Conan O'Brien). I also searched the Internet for information on my favorite players on the ATP & WTA Tour - Andre Agassi and Martina Hingis. This also required improving my English.

I feel that I still have to improve many of my language skills. I'm going to concentrate especially on spoken English — both my listening skills and pronunciation need to be better. The process of learning a foreign language will never be completed. Perfection is very hard to achieve.

What has English given you?
•The ability to broaden my interests. I learned many interesting and important things thanks to the knowledge of English.

•The feeling that I can communicate with other people all over the world.

•Pure satisfaction because I'm good.

Learning English with adventure games
By Tomasz P. Szynalski

What is an adventure game?

An adventure game is a kind of computer game which is similar to a movie. There is always a story and the main character (usually a person, such as a detective or a pirate). The difference is that you don't just watch — instead, you control the main character. You use your mouse or keyboard, and your character moves around in the game world, looks at things, picks them up, uses them, and talks to other characters. Your character also talks to you. For example, when you tell him to look at something, he will tell you what he sees. You can then use this information to decide what to do next.

Why adventure games are good for your English

As an English learner, you want to see and hear lots of English sentences. Adventure games are ideal, because they are based on dialogue. Your character talks to himself, talks to you and talks to other characters. Everything depends on dialogue.

When you play an adventure game:

•You program your brain with good English. When you play an adventure game, you have contact with a large number of correct sentences in real, conversational English. These sentences are not only spoken (as on TV). In many adventure games you can also turn on subtitles. If you do, you will hear the pronunciation and see the spelling at the same time. In effect, the sentences stick in your head more strongly, and you gain the ability to produce similar sentences yourself.

•You improve your understanding of spoken English. In modern adventure games, you can hear all the characters speak real English. The dialogue is easier to understand than in movies: it is slower, clearer, and you can often stop the action and listen to a phrase again. Therefore, playing an adventure game is excellent listening practice.

•You improve your pronunciation. Listening to good spoken English is always good for your pronunciation.

•You increase your motivation. When you play an adventure game, you are in a situation where knowing English makes you feel good. It's simple. If you can understand the dialogue, you know what is going on in the game. This helps you solve the puzzles and understand the humor. You have fun. You teach your brain that "English = pleasure", and your motivation increases!

In our opinion, input is the most important way to learn English. In his book, "The Input Hypothesis: Issues and Implications", Stephen Krashen cites a fascinating example (originally described in Adrian Fourcin's 1975 article "Visual feedback and the acquisition of intonation"), which shows that it may be possible to learn great output skills by input alone (without producing any output).

Richard Boydell was a disabled child who couldn't speak or write (most of his body was paralyzed). He was intelligent and he could understand other people. When he was 30 years old, he got a special typewriter. He could type on the typewriter with his feet. In this way, he could communicate with others.

Here is what he wrote:

I acquired an understanding of language by listening to those around me. Later, thanks to my mother's tireless, patient work I began learning to read and so became familiar with written as well as spoken language. As my interest developed, particularly in the field of science, I read books and listened to educational programs on radio and, later, television which were at a level that was normal, or sometimes rather above, for my age. Also when people visited us ... I enjoyed listening to the conversation even though I could only play a passive role and could not take an active part in any discussion ... As well as reading books and listening to radio and television .... I read the newspaper every day to keep in touch with current events. (from Fourcin's article, cited in Krashen's book)
As you can see, Richard Boydell's writing was excellent, although he had never written anything before. He could use advanced grammar and vocabulary, because he had been reading books, newspapers, listening to the radio and people's conversations. It seems that input — and nothing more — gave him good English.

the specifics of hiit
There are a few different ways to do HIIT training.

You can either do all-out sprints -- during which you go above your VO2 max for a very short period of time -- coupled with adequate recovery periods or you can do sprints that are just below your VO2 max for a slightly longer period with an adequate recovery as well. The first option will really push your body and will elicit the greatest EPOC and VO2 max improvement. The second option will train your body to perform at a very high intensity for a slightly longer period of time while taking less time to recover.

For the first option, warm up at a comfortable intensity for 5 minutes. Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery. You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery. Perform between 6 and 10 of these intervals, and finish with a cooldown.

For the second option, do the same warm-up as in the first option, and then sprint at approximately 80% of your maximum intensity for 45 seconds to 1½ minutes. Follow this with a 1- to 2-minute recovery period. You may find that your recovery periods are shorter since you aren't running quite as intensely as in the first option. Repeat this sequence for 5 to 8 intervals, and follow it with a cooldown.
working hiit into your training
These types of workouts are very intense and should only be done 2 to 3 times a week. A great idea is to perform them on your "off" days from weightlifting; however, if you must do them on the same day, I strongly recommend performing them at a separate time so you can devote all your energy to each session.

As with your weight training, be sure to take in a post-workout drink (or quickly absorbed meal) to help replenish lost glycogen and repair the muscle tissues.

On a final note, I must enforce that this type of training is not for everyone. Since it is so high in intensity, many people find that they simply cannot work out at this level and end up bypassing their workout altogether. If this happens, you are much better off performing a more moderately paced endurance-type cardio workout.

However, try to challenge yourself with a few harder minutes interspersed throughout your workout. This will help increase your metabolism (although not as much as with HIIT), as well as your overall fitness level, which may help you to eventually include HIIT training as part of your workout.
maximize your workout
Whether you have just packed new muscle onto your frame or are trying to gain muscle tissue with minimal fat, HIIT training is your best option. Not only will you spend much less time on the cardio machines, but you will not risk putting yourself into a catabolic state associated with muscle tissue loss. You will also increase many of the anabolic hormones in your body that are associated with building muscle.

So next time you step on the treadmill, crank your cardio up a notch. Trust me, you won't be sorry!

what is hiit?
HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.

This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.

Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.

the benefits of hiit
HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to play a game of football with the guys.

Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.

The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch.

Slow twitch fibers are more compatible with endurance training (such as a steady-state one-hour run), whereas fast twitch fibers are more compatible with short, intense bouts of exercise (such as weightlifting or sprinting).

When we train in one of these modes, our muscle tissue has a tendency to take on the appropriate properties. As an illustration, imagine a marathon runner and a sprinter. The sprinter is composed of fast twitch muscles and carries a great deal more muscle mass, whereas the marathoner has a lot of thin, slow twitch muscle fibers so that his body is as light as possible to transport across those great distances.

This is going to the extreme to prove a point; however, you can see how much of a difference the type of training you do has on your body shape.

Check out these HIIT programs and find out how to integrate them into your regular training schedule...

Lastly, HIIT training, when combined with a slightly hypercaloric diet (above maintenance level), can actually be anabolic and help you to add muscle mass without adding very much body fat. This means that you can develop the muscle you want without having to bother with endless treadmill torture.

So now that I've convinced you that this is a better way, how do you go about doing it?