In order to melt body fat, you can’t do things halfway. When your goal is fast fat loss through exercise you must generate the highest metabolic cost possible. It’s imperative to full-body workouts in order to create an oxygen debt which, in turn, stimulates your body to burn more calories and fat (especially after you stop training). Most people just jog on a treadmill or maybe run a few sprints to burn fat. Think of any typical cardio exercise and I’ll bet it’s a lower-body exercise (sprints, jogging, biking, hiking, etc). But there’s a much better, faster way to see your abs. (Don’t forget, eating the right foods is essential, too.)

While training, the key is to do high intensity cardio that stimulates your upper- and lower-body muscles in the same workout. If you just run, no matter how fast, you’re only get half the results you could be getting if you simply added in an upper body exercise. The problem is, people don’t equate upper body exercises with cardio so they don’t know how to supercharge their fat loss.

The best upper body cardio exercise is boxing since it works virtually every upper body muscle and your core. It has a very high metabolic cost, too. The cool part about boxing is that you don’t need to be good at it to see quick results. Just get a pair of 16-ounce gloves, throw punches and hooks against a bag or in the air, and voila, you’re on your way to a leaner, fitter body.

Why not skip the gloves and just throw your punches without gloves? Two reasons. First, those seemingly light 16-ounce gloves make your muscles work significantly harder. Second, wearing boxing gloves creates a psychological response akin to combat. Those gloves put your mind in a state that’s ready for action!

Here’s a sample fat-burning workout that you can do after lifting weights or on a separate day. I’ve had everyone from Playboy playmates to professional fighters strip off body fat with this style of training. It’s awesome. I prefer to do all training outdoors so that’s what I’ll outline first. Then I’ll show you how to modify the workouts for home or gyms.

Warm-up: start with a few minutes of rope jumping, foam roller exercises, or mobility drills to prepare your muscles. Once your body feels ready, it’s time to turn on the juice.

Workout (outdoors): sprint for 50 yards, then jog backward to the starting line. As soon as you return, put on boxing gloves and throw punches (shadow boxing) for one minute. It’s essential that you move around while punching, don’t just stand in place. After a minute of shadow boxing, slip off your gloves and perform another 50 yard sprint followed by a backward jog to the starting point. Continue with this sprint/shadow boxing combination for 10 rounds (about 15 minutes’ worth of work). If you’re in better condition, do it for 15 rounds.

1A Sprint 50 yards
No rest
1B Jog backward to starting line
Rest 15 seconds (enough time to slip on boxing gloves)
1C Shadow box for one minute
Rest 30 seconds (enough time to slip off boxing gloves) and repeat 1A-1C 9-14 more times

Workout (indoors): sprint on a treadmill or in place for 10 seconds followed by 20 jumping jacks. Next, slip on the gloves and hit a bag or shadow box for one minute while moving around. Continue with this sequence for 10-15 rounds.

1A Sprint on a treadmill or in place for 10 seconds
No rest
1B 20 jumping jacks
Rest 15 seconds (enough time to slip on boxing gloves)
1C Hit a bag or shadow box for one minute
Rest 30 seconds (enough time to slip off boxing gloves) and repeat 1A-1C 9-14 more times

There are endless combinations of full-body cardio workouts that can melt body fat, but the sprinting/boxing combo is an excellent change of pace. It’s worth mentioning that just a private session or two with a qualified boxing instructor can make these workouts even more enjoyable and effective. If you’re going to put in the work, you might as well do it right. Who knows, honing your boxing skills might come in handy someday.

Recently, I was hanging out in Venice with some colleagues when a guy showed up and started talking training with me. He had a typical male body, about 5’11″ and 170 pounds. In other words, you never would’ve mistaken him for an MMA fighter, much less a bodybuilder. So it’s no surprise that he wanted to add muscle to his frame.

“I want to gain muscle, but I don’t want to wake up looking like Arnold or anything,” he said. Then he asked for advice on how to train to pack on muscle. “But not too much of it.”

Poor Arnold – no one wants to look like him.

I’ve heard the “I don’t want to gain too much muscle” plea countless times. It always gives me a good laugh.

That’s because gaining five pounds of muscle, or 50 pounds, requires the same initial approach. I guess people think they need less of some variable (load, frequency, volume, etc) when they’re avoiding the “muscle bound” look that Schwarzenegger’s name has become synonymous with.

Gaining quality muscle mass takes time, even when you do everything perfectly. So there’s no need to worry that you’ll wake up and be burdened with a bodybuilding physique that compares to someone with one-in-a-million genetics who trains all day, eats all day, and uses steroids.

In 15 years I’ve never heard a natural guy claim he gained too much muscle, too fast. (If you happen to be that guy it’s likely that you’re not reading this blog.) The bottom line: if you want to gain muscle mass, do everything it takes to build it as quickly as possible. Once you’ve added enough muscle to suit your needs, then it’s time to consider dialing things back (the solution is as simple as eating fewer calories). Furthermore, most guys need more muscle than they initially think before they get the look they’re after.

The number one reason why guys aren’t gaining muscle faster than “really slow or not at all” is due to their nutrition plan. Your body must have the raw materials it needs to build muscle or else it’ll never happen, regardless of what training program you’re following. Think of building muscle the same way as building a house. Your training program is the blueprint; your nutrition plan is the raw materials. A blueprint without raw materials gets you nothing.

So, if you’re someone who wants to gain lean muscle mass, regardless of how much it is, immediately put these nutrition principles into play.

Muscle Growth Nutrition Plan
Calories: The first step for a muscle-gaining diet is to consume enough calories. A good starting point is your lean body mass (body weight – fat) x 16. So if you’re a 170-pound guy with 12% body fat, that means you have 150 pounds of lean body mass. You should eat 2400 calories per day as a starting point. If you’re not gaining quality muscle (the scale reads the same after a week), add 200 more calories each week until the scale starts going up. 2400 calories might sound low, but it’s not when you eat the foods that I outline here. The reason most guys think they need more calories is due to two reasons. First, they eat low-quality foods that are void of muscle-building nutrients. Second, their digestive tract isn’t healthy so they can’t assimilate all the nutrients they’re getting.

Protein: Consume one gram of protein per pound of lean body mass (150 grams per day for 170-pound guy with 12% body fat). That might not sound like much but it’s plenty when you get your protein from whole foods such as eggs, organic chicken, grass-fed beef, wild fish, etc. Your body can assimilate a greater percentage of the amino acids from whole food sources, that’s why you don’t need as much as if you just consumed protein powders. Each gram of protein has four calories, therefore, 600 of your calories come from protein. The only time I recommend protein powders is directly after your workout, as I’ll discuss later.

Fat: One-third of your calories should come from high-quality fats such as olive oil, coconut oil, fish oil, and the fats found in your whole food sources. Each gram of fat has nine calories. Since you need 790 calories’ worth of fat, you’ll need 88 grams per day.

Carbohydrates: Now you’re left with 1000 calories’ worth of carbs. Each gram of carbohydrate has four calories so you’ll need 250 grams per day. Yams, quinoa, oatmeal, wild rice and fresh fruits are ideal sources.

Workout Nutrition: What you consume directly before and after your workouts has a huge impact on how quickly you’ll recover. The faster you recover, the more often you can train. Put another way, recovery is key to adding more weight to the bar, or cranking out an extra rep with your next workout.

15 minutes before training: Take 10 grams of branched-chain amino acids with two grams of beta-alanine. I use Biotest’s version of both.

Immediately after training: Take 10 grams of branched-chain amino acids, wait 10-15 minutes, then drink two scoops of Sun Warrior protein mixed with five grams of creatine powder and eat 1/2 cup of organic raisins. If raisins aren’t your thing, mix 8 ounces of grape juice with 8 ounces of water, stir in the protein powder with creatine and drink.

Bonus Tips

Become an Alky: The only downside to eating plenty of protein is that it can be acidic and inflammatory to your body which, in turn, slows recovery and causes joint pain. This is especially true if you eat a lot of dairy. Therefore, I must emphasize that you need plenty of green vegetables in your diet. Don’t worry about counting them as calories since they contain little to none. Put fresh spinach in your morning omelette, have a salad topped with veggies at lunch, and eat broccoli with grass-fed beef at dinner. These are just a few examples.

I’m also a big fan of Green Vibrance from Vibrant Health. I take two servings each day mixed in water to ensure that my acids stay in balance.

Get More From Your Food: What you put in your body isn’t as important as what your body can assimilate. A healthy GI tract is essential for maximizing nutrient uptake. Think of your GI tract like the gas tank in your car. If your tank is full, adding more gas won’t help since it’ll just spill over. And if your GI tract is lacks hydrochloric acid (HCl) and other important digestive enzymes, adding more protein won’t help since your body won’t be able to break it down. If you have gas or bloating after meals, or if your breath smells like a diaper filled with rotten Indian food you might have HCl deficiencies. HCl’s role is to help your body assimilate nutrients and kill off bacteria. When it’s low it limits the amount of protein and calcium your body can absorb.

Now, I must mention that treating HCl deficiencies and digestive disorders is best left to your qualified physician. I can only mention what works for me. Don’t go into this blindly or else you could cause damage. The first step for correcting an unhealthy digestive tract is to eat plenty of vegetables and take a fiber supplement, if you can’t stomach the idea of adding veggies to your diet.

As a side note, people who follow a vegan diet for a few weeks almost always improve their recovery, diminish joint pain, and boost their overall energy. Don’t get me wrong, I think there are limitations to a vegan diet since it’s difficult to get enough protein. But it’s worth mentioning that adding a lot of fruits, vegetables, and fiber-rich foods can help you gain muscle. The reason? A vegan diet improves your gut health. That’s why I recommend a vegan protein powder.

I could never follow a vegan diet for long before I hijacked Umami Burger or spent my retirement at Wolfgang Puck’s Cut in Beverly Hills. Therefore, I use digestive support from Premiere Research Labs. I take one capsule of Quantum Betaine HCl and one capsule of Quantum HCl Activator with breakfast, lunch, and dinner for three weeks. Then, I take one Quantum Betaine HCl with meals whenever I’m stressed out (yep, I haven’t stopped taking them yet).

Men want more muscle; women typically don’t. When a guy sees a mixed martial arts fighter such as Georges St. Pierre, or a model on the cover of Men’s Health, he knows he needs to gain muscle. However, when a woman sees a body like Jennifer Garner had in Elektra, she typically thinks, “I’d like to tone up and look like that.” In reality, Jennifer had to gain muscle to get that lean, sexy look. Toning up is nothing more than losing fat and building a little muscle.

Whether you want to look like St. Pierre or Jennifer Garner in Elektra, your goal should be to gain muscle and lose fat – build lean muscle, in other words. Since women have a fraction of the testosterone men have, they don’t need to worry about packing on extra muscle.

There are two primary benefits to gaining muscle. First, you’ll look harder and more defined when you lose fat. Second, you’ll boost your metabolism. Even just a few pounds of additional muscle can have a significant impact on supercharging your metabolism at rest (the jury’s still out on how much a pound of muscle actually boosts your metabolism, but regardless, it helps).

First and foremost, your diet must be in order to lose fat. With that in mind, here are three changes you can immediately make to your current workout program to make it more effective for building lean muscle.

1. Use enough weight: focus on lifting weights that don’t allow more than 12 reps per set. As a general rule, start with a weight you can lift 6-12 times for the first set. Shoot for 25 total reps per exercise with heavier weights (6RM) and 50 total reps with lighter weights.

2. Keep your rest periods short: one of the biggest mistake people typically make is that they rest too long between sets. Your heart rate should remain elevated throughout the entire workout. At some point during the workout you should be questioning whether you’re resting long enough. No rest is best between exercises – just enough time to transition between exercises. 30 seconds is the most you should ever rest when fat loss is the goal. As a general rule, 10-20 seconds between exercises works well.

3. Do Full-body workouts: every time you train you should perform upper and lower body exercises. This drastically increases the metabolic demand of the workout and keeps your metabolism elevated long after you leave the gym. Choose one upper body pull, one upper body push, and a squat or deadlift variation as a bare minimum to meet the full-body requirement. And be sure to put in full-body cardio strength exercises (eg, squat thrust with overhead press with dumbbells) at the end of your workouts to really crank up your metabolism.

And speaking of Jennifer Garner, I just did a cool video interview with her trainer, Valerie Waters. You can check it out here.

Stay focused,
CW

When it comes to burning fat, I’ll bet you’re overwhelmed by all the conflicting data out there. Even experts like me have to sift through the data with a critical eye. That’s where research comes in handy because, in theory, scientists should be able to determine what works without bias. Unfortunately, this isn’t always the case. You see, not all research is created alike. Some research is funded by supplement companies, and the results are a little less than truthful. After all, they’re trying to make money without regard for anything else. This is a travesty.

However, there is plenty of insightful research, if you know where to look. Luckily, I’ve done the work for you. Here’s a list of the research you need to know for getting a hard, defined midsection.

Lift Fast to Burn More Fat
Training slowly will make you slow, and research indicates that it might also keep you from losing more fat. When the squat speed between two groups were compared, the group that lifted faster burned more calories during and after the workout. So lift fast to burn fat fast! (Mazzetti et al Med Sci Sports Exerc 2007)

A Nice Pair of…Sets
Research shows that when you alternate between two reciprocal exercises (presses and rows) you burn more calories and fat than if you did those same two exercises in a traditional way (three sets of presses followed by three sets of rows). So pair up your sets, or even better, perform three or four exercises in a circuit. (Kelleher et al J Strength Cond Res 2010)

Lean and Strong
Training in a circuit, where you perform a series of exercises instead of each exercise separately, gained popularity in step aerobic classes where everyone is weak as a kitten. However, research shows that if you perform a circuit of heavier than normal strength exercises with short rest periods you’ll get stronger and boost your cardiovascular capacity. You can’t go wrong with a circuit of pull-ups, dips and squats, resting less than 30 seconds between each exercise. No leg warmers required. (Alcaraz et al J Strength Cond Res 2008)

If you’re looking for a quick, fat-burning program that’s based on this research and much more, just click HERE.

Stay focused,
CW

It’s taken six months of continuous work, but my best system for torching body fat and building athleticism, faster than you ever imagined, is now available. You can’t miss this limited opportunity!

It’s been said a million times by fitness experts and regular folks. I’m sure you’re tired of hearing it, but I’ll bet you feel the same way as I do: I hate to diet.

Being a “foodie” by nature makes my distaste for dieting even stronger. I love food, and I won’t deprive myself in any way. When I need to lose fat I simply add foods into my diet while I drop others out. So instead of having a sweet potato with a piece of lean beef I’ll eat broccoli with the beef instead. That way, I’m not eating less food (in terms of bulk) but I’m getting fewer calories and more nutrients.

And that, my friends, is the KEY to fat loss: feed your body fewer calories but more nutrients. You see, nutrients are all those magical little chemicals that are found in vegetables, fruits, and lean protein. Nutrients feed your metabolism while promoting health. The amount of nutrients in a half cup of fresh blueberries far exceeds what’s contained in a baked potato, and it has only a fraction of the calories.

When people go on a diet they end up starving their metabolism which, in turn, causes their body to hold on to every spare ounce of fat. This is a hard-wired protective mechanism that kept us alive back when food was scarce. Now that food is widely available, this metabolic shift is nothing more than a hinderance that keeps you from seeing your abs. Simply substituting a white carb (bread, pasta, potato) with a half cup of berries will help promote fat loss.

High fiber foods are even better. Fiber really is nature’s fat burner since foods that have plenty of it satisfy your cravings and stabilize your blood sugar. In essence, you’ll eat less and feel satisfied for longer periods just by adding the following foods into your diet. Replace any white carbs with the following and you will lose fat:

Black beans (15 grams per cup)
Quinoa (10 grams per cup)
Raspberries (8 grams per cup)

For example, have quinoa for breakfast instead of toast. At lunch, eat black beans instead of a white potato. For dinner, eat a cup of fresh raspberries for dessert and skip the pasta. These simple steps boost fiber, reduce total calories, and feed your metabolism the nutrients it needs to stay running strong.

Another trick is to add spices to your food. This boosts the flavor of your meal and since spices are the most nutrient-dense foods on the planet you’ll invariably boost your health along the way. Cinnamon and cumin, for example, are two of the best spices since they can help promote weight loss.

Breakfast is an especially important time to flood your body with nutrients so your metabolism will kickstart after going for hours without food. Here’s one of my favorite shakes to get lean.

Mix in a blender in 16 ounces of water:

1.5 scoops of protein powder (Sun Warrior protein is great)
1 cup fresh spinach
1 cup frozen mixed berries
2 teaspoons cacao nibs
1 tablespoon goji berries
1/2 teaspoon ground cinnamon

This shake is low in calories but it contains more nutrients than most people get in a day. And don’t worry about the spinach, you won’t even know it’s in there.

In my soon-to-be-released program, Body of F.I.R.E., that burns fat and builds athleticism, I discuss in great detail which foods you should eat at what times. That way, you won’t starve yourself or feel deprived, but you will shift your body into fat-burning mode.

Coming July 13!

Stay focused,
CW

Everyone wants a lean, sexy core. Whether you’re male or female, a defined midsection is what separates an average body from an incredible body. There’s no honor in sporting big guns and cannonball delts if you’ve got a spare tire. And what woman wants to be relegated to covering her midsection with a towel wrap at the beach?

The first, and most important, step for getting a washboard stomach is with the right diet. Replace all carbs with vegetables, take two teaspoons of Carlson fish oil at breakfast/lunch/dinner, and eat one gram of protein per pound of lean body mass (LBM = total weight – fat weight).

Once your diet is in order, then it’s time to focus on your training. You can find hundreds of crazy ab exercises (most of them do more harm than good) on YouTube, but it’s imperative that you master the plank and side plank first. Especially important is side plank endurance. Your core must have sufficient endurance strength before you progress to more esoteric ab exercises. If you skip this step you’re setting yourself up for a back injury.

Dr Stuart McGill, the world’s foremost expert on a healthy core, recommends that you be able to hold the side plank for 75 seconds on each side. In addition, you should be able to hold the plank for 90 seconds. Like all forms of training I put my clients through, the progression occurs in stages. Each stage lasts as long as it takes. Do the following two exercises, one set each day, until you reach the goal. Then move on to Stage II.

STAGE I

Side plank (work up to a 75-second hold)

Plank (work up to a 90-second hold)

STAGE II

Now that you’ve established your base of strength endurance for your core, it’s time for the next variations. For each of the following variations it’s imperative that you brace your core and do not let your hips shift or rotate one bit. This is harder than it looks when you lock your hips in place. Do the following two exercises, once each day, until you reach the goal.

Single-leg plank (work up to a 45-second hold with each leg up)

Single-arm plank (work up to a 45-second hold with each arm up)

For the Stage III exercises that build the ultimate core, check out my Body of F.I.R.E. system that’s coming soon. It’s what the incredible Ralek Gracie used to prepare for his fight last Saturday against the legendary Kazushi Sakuraba. (Ralek won, by the way). Check out Ralek’s banner at the beginning of this video for proof:

Stay focused,
CW

My newest, most effective body transformation program is about to be released. This is unlike anything you’ve ever seen, and I guarantee it’ll burn fat and build athleticism faster than you ever imagined!

Stay focused,
CW

Of all the upper body exercises that you can choose from, the pull-up ranks at the top of the list. That’s because it builds strength and size in your upper back, arms, and gripping muscles. Specifically, I’m referring to the lats, rhomboids, mid/lower traps, rear deltoids, biceps, and forearms. You’d be hard-pressed to find another single upper body exercise that does so much good.

In fact, a true measure of physical prowess is the pull-up test. Put simply, the pull-up is the ultimate test of relative strength, a measure of how strong you are in relation to your body weight. My male clients need to be able to perform at least 20, while females should knock off somewhere between 8-10. Of course, more is better, but this is a good starting point.

So, how can you increase your pull-ups? There are generally two schools of thought. The first school pulls out a magnifying glass and breaks the pull-up into little bits and pieces: isolation exercises. For example, you’ll perform an exercise or two for the following body parts: forearms, biceps, rear delts, rhomboids, mid/low traps, and lats. This equates to 6-12 different exercises. Taken a step further, you would need to find time for dozens of extra sets in your current routine.

The other school says to just do the damn things. After all, the SAID principle states that your body will Specifically Adapt to the Imposed Demand. Force your body to do pull-ups on a frequent basis and you’ll be rewarded with more muscle and strength. You’ll enhance the neural connections between your nerves and muscles through the Law of Repetition.

I’m all for solutions that require the least investment of time with the greatest reward. Therefore, I adhere to the second methodology: more pull-ups will boost your pull-up performance without protracting your workouts.

The simple truth is that you don’t need to perform more than one set of maximum rep pull-ups, provided you do them every day. So let’s just say that each set lasts about a minute. If you do one set every day for four weeks, that equals 28 minutes of total time.

What should you expect? In my experience, you’ll double (or almost double) your current performance with this simple strategy. I know it sounds like marketing B.S. to tell you that you can virtually double your pull-ups with 28 minutes worth of work, but that’s exactly what this guy did.

You can check out the video here:

A colleague of mine recently asked me what I think the future of training will be. Of course, that’s a loaded question. It depends on who the target market is. I knew, however, that he was talking about the 18-40 year old male population that wants to get bigger, leaner, stronger and more powerful, without the use of steroids.

Given the popularity of combat sports, I think it makes sense that guys will try to emulate what they see on TV. In mixed martial arts (MMA) or football, it’s not enough for a guy to be strong – he must also be big and powerful. Sure, a guy doesn’t need to look like an extra in Gladiator to excel at his sport, but every athlete wants to. Not only is a big, strong, lean body typically more powerful (ie, better at sports), but it’s also more lucrative for landing a big endorsement deal.

In other words, a bigger, leaner, more powerful body = more money. And there’s no better motivation than the almighty dollar.

So, the future of training will consist of programs that build muscle, strength, and power – at the same time. A training trifecta that will metamorphose an average Joe into a muscular warrior. This type of training will help athletes perform better at their sport, and it’ll help non-athletes look like they’re, well, a combat athlete!

The question, of course, is: How can you pull off that trifecta without overtraining?

First, let’s start with the training component. I’ll break up the training parameters into three categories: strength, muscle, and power. The exercises you use are vastly important for getting results in record time. To build strength, you need total body exercises that work your upper body, lower body, and core at the same time. For muscle, compound exercises such as dips, pull-ups, and single leg squats are awesome. And for power, nothing beats pushing a sled, carrying a sandbag, and tossing a medicine ball.

Here’s how it all breaks down.

Strength
Exercises: power clean, power snatch, deadlift, push press, etc.
Total reps: 15 per exercise
Load: a weight you can lift a maximum of 3 times for the first set

Muscle
Exercises: dip, cable chest press or push-up with a weighted vest, chin-up/pull-up, row, Bulgarian split squat, single leg deadlift with dumbbells, single leg hop, etc.
Total reps: 25 per exercise
Load: a weight you can lift a maximum of 6 times for the first set

When training for total body strength or size, I don’t use a typical set/rep sequence such as 5 sets of 5 reps (5×5). Instead, my clients start with a specific load (say, a weight they can lift no more than 6 times for the first set) and they continue using that load for all sets until they reach a target number of reps (eg, 25). That way, they never miss a rep, the load is always right, and they’ll only do as many reps in a set as their body is capable of at that moment. This is the system I devised for my book, Huge in a Hurry.

For power training, however, I use a different approach. Since power exercises consist of complex exercises that force you to work in different planes of movement, it’s difficult to find a true repetition maximum like you could for a deadlift or squat. Furthermore, this type of training depends on explosive, total body movements in order to build speed, increase mobility, and burn fat. The load for power training should be moderately heavy – a weight that challenges you, but still allows you to move explosively.

So instead of focusing on a target number of reps, I have my clients train with all-out effort for a specific timeframe (say, 20 seconds) before they take a quick breather and move to another exercise.

Power
Exercises: sled dragging/pushing, sandbag or heavy medicine ball carry/toss/slam, burpee with a weighted vest, etc.
Duration of each set: 10-30 seconds

There are two ways you can arrange this type of warrior training. First, is to perform a workout for each category. I like to use a 3 on/1 off cycle like this:

Monday: strength
Tuesday: power
Wednesday: muscle
Thursday: off
Friday: repeat the 4-day cycle

The other way is to combine all three categories into one workout. This, of course, is very demanding and only recommended for advanced athletes. However, if you can pull it off, the results can be mind-blowing:

Sample Hybrid Workout

Strength
Deadlift
Push press

Muscle
Pull-up
Dip
Bulgarian split squat

Power
Sled pushing
Overhead medicine ball toss

When you combine strength, muscle and power training into one workout, you must limit the number of exercises you do for each category. When you separate the workouts into different days (first example), you can, and should perform more exercises in each session.

Getting plenty of high quality calories, especially in the hour or two after training, is paramount to your success. This type of training is tough, and you’ll get overtrained in no time, unless you constantly feed your body.

Give this type of training a shot, and let me know what you think.

Stay focused,
CW