Lose The Belly Fat With This Workout

Someone asked me the other day which workouts should she choose to do. She was a little confused because in my articles I talk about weight training, kettlebells, interval training and bodyweight exercises. So I could see how she was a little confused.

My answer to her and all of you is use them all. You know the whole variety is the spice of life thing. When it comes to fat loss, gaining lean muscle, losing belly fat and improving your fitness and health vatiety is your best path. Now I mentioned 4 different ways to exercise above do you know the combination and workouts you could put together?

Using variety will keep you motivated and focused on getting to your fitness and fat burning goals. I don’t know about you but I tend to get bored easily and let’s face it exercise isn’t always the most exciting thing in your life. If you keep challenging yourself with new and different workouts you will start to look forward to them. Especially once you start seeing the rewards in the mirror.

The one small problem with using exercise variety like I do is you have to really plan ahead. Back in the old day’s of doing the basic bodybuilding splits you went to your garage or gym or wherever you worked out and were going to do the same workout over and over.

I tend to go by feel sometimes just for whatever reason I might feel like doing a particular exercise or exercises so I do it. I don't want it to sound like I just jump into a workout not knowing what I'll do that day. I do have it planned ahead of time but I will deviate from the plan also.

What I want to give you here is how to incorporate a variety of fat burning and muscle building exercise programs to use. You do need to plan this ahead on at least a weekly basis.

Committ to Weight training Monday and Thursday use total body exercises. As an example:

#1 Deadlifts
#2 Pushups
#3 Clean and Press

Again these exercises aren't written in stone maybe for whatever reason I don't have the feel to do pushups I'll do Incline dumbbell presses instead.

Use heavy weights, keep your reps in the 4-8 range, 4-5 sets each (best for lean muscle gains and losing fat). Yes it is only 3 exercises but with these 3 exercises you have also worked virtually every muscle group, Workout with intensity, haphazard workouts give haphazard results. You workout for a purpose, burn fat, gain lean muscle, losing belly fat and improved fitness and health.


Tuesday and Friday do some Kettlebell exercises - Use timed sets

Set a timer for lets say 5 minutes (this will depend on your fitness level adjust time up or down)

#1 Kettlebell Swings - do as many reps as you can in your time frame
#2 Kettlebell Snatch - same as above

With timed sets every workout try to do more reps than the workout before. You don't need to do 10 more reps if you can't even 1 more than your last workout is progression.

Wednesday and Saturday could be Interval Training.

Do some bodyweight circuits, Jump Rope, go outside and do some sprint intervals.

This is just an example of how you could set up your exercise week. No you don't have to workout 6 days a week this is just an example. You should set up your workout to your conditioning level. Keep your workouts short 45 minutes(for weight training) 20 minutes and under(for kettlebells and Intervals).

Like I said sometimes I feel like doing something in particular so I do it.

I guess in a round about way what I’m saying is if you say to yourself I am weight training today but I really feel like doing Intervals than do Intervals that day. You are motivated to do intervals not weight train that day. Chances are if you say I have to (intead of I want to) weight train you probably won’t even make it through your workout.

Lose Stomach Fat A Fat Burning Workout

A Fast Track Fat Burning Workout To Lose Stomach Fat

Imagine looking in the mirror in a few short weeks and you have not only lost__?__lbs of fat(fill in the blank) but you now have that six pack abs look!

Here is a fast track fat burning workout(no marathon aerobic workouts here). What you will need is 1 kettlebell and your bodyweight that's it.

Most of us tend to store fat, at least partially, in our abdominal area. This is one of the most stubborn places to lose fat from. But in trying to flatten your abs have you taken the best and fastest approach?

Are you using total body exercises in your fat burning workouts? Yeah I didn't think so.


Rule#1 If you want to flatten your abs, firm your butt, gain lean muscle, whatever, the most effective and efficient way is with total body fat burning exercises! Hands down.

What I am going to share with you here is not only the fast track approach to fat burning and to flatten your abs, but how to shape and tone your entire body.

Here are 3 total body fat burning exercises you can easily do at home to help flatten your abs and burn fat fast.

1) Mountain Climbers

Start in push-up position. Brace your abs bring on knee towards your chest. Return the knee to the starting position and repeat for the other knee. Do this in a swift tempo as though you are running.

2) Burpees

Stand up in a normal position. squat down. Put your hands on the floor and throw your feet back so you are in the push-up position. Do a push-up(if your conditioning allows) return to starting position. Yeah you got it the old squat thrust from high school.

3) Kettlebell Swing (No kettlebell? Get one or use a dumbbell)

Stand up straight with your feet just slightly wider than your shoulders while holding one kettlebell(we are doing a two handed kettlebell swing). Flex at the hips as you swing the kettlebell between your legs. Then quickly and explosively flex your butt and swing the kettlebell up to chest level. Perform the kettlebell swing for about 10 reps.

After you have finished with the kettlebell Swing, rest for about 20 to 30 seconds(adjust your rest times to your conditioning level). Then start again and do the whole fat burning circuit as many times as you can in 15 minutes.

Do this circuit of total body fat burning exercises 2-3 times a week. On off days from your weight training workouts. You are weight training aren't you? No! Start!

Make this a regular workout and in a short amount of time(along with a healthy eating plan) and that six pack abs look will be yours.

Remember total body fat burning exercises like I have just showed you are the fast track to lose stomach fat and get that six pack abs look.

Fat Burning And 6 Pack Abs Tips

The "REAL" Real Truth About ABS...


Ok, I know what you're thinking...

You're expecting me to say that the real "truth" to getting lean,
sexy 6-pack abs is to "Fat Burning", right?

You want to tell me that you "already HAVE 6-pack abs" but it's just
covered with an extra layer of body fat, eh?

Sure, that's what EVERYONE says, and it's TRUE...

...SORT OF!

You see, too many people have put in all the "hard work" to get to
single digit body fat levels only to find that when the fat is
gone...

...their abs are still FLAT AS A PANCAKE!

================================

So here's the REAL "truth" about 6 Pack ABS...

================================

You actually have to HAVE "muscle" on your abs in order to achieve
that lean, "ripped" look!

Plus, here's one more little "unknown" that will make getting
6-pack abs EASIER...

You see, the amount of muscle you have on your abs will determine
whether you start seeing your "pack" poke through at 10% body fat
or 6% body fat.

And TRUST ME...there's a WORLD of difference in that 4% gap, as
anyone who's ever tried to "diet down" to single digit body fat
levels will tell you!

As far as I'm concerned, if I can look great at 10% body fat
because my abs have more muscle and are more defined, then all the
better...easier abs!

So you see, the key is to TRAIN your abs hard in the gym, just
like ANY other muscle...with RESISTANCE!

Sure, there are a lot of machines you can find at your local gym
that will target your midsection, but...

================================

Here's a "Quick Bodyweight Tip" For Training ABS...

================================

Most people are especially challenged with hitting their LOWER ABS.

This'll do the trick...

Find yourself a DECLINE BENCH and a bath-sized TOWEL.

Roll the towel up into about a cylinder, about 6 inches high.

Lay on the decline bench with your head toward the top and your
legs straight with feet on the floor.

Place the towel from left to right under your lower back and grab
the bench behind your head with both hands to gain leverage.

The towel increases the range of motion in your abs and ALSO gives
you incredible lower ab activation.

Now, keeping your legs STRAIGHT, raise them in the air until you're
in the shape of a "V" and breathe out forcefully at the peak
contraction point.

Lower your legs SLOWLY but don't give them a break at the bottom.

Raise them back up in the air and continue back and forth until
exhaustion.

When you're abs are toast, finish them off by bending your legs
at the knees and doing "reverse crunches" in the same fashion,
bringing your knees up toward your chest.

================================

Want even MORE " 6 pack abs and Fat Burning advice" +
advanced training tips for EVERY MUSCLE?

Check this out:

==> Fat Burning And 6 Pack Abs Tips

================================

Jag252

Build Muscle In 7 Minutes

"Just wasting time..."


I received a shocking email from someone I respect the other day that I want to share with you.

My friend just came right out and told me the brutal truth:

"You're wasting months of your life for nothing."

Pretty scary. I had no idea what he meant so I kept reading...

"Look, just figure out how many hours you're spending in the gym and doing cardio every week. Multiply that number by 52. Then email me back."

So I did the math. It freaked me out! It was a lot more time than I thought. I was spending literally YEARS of my life in the gym. Let's not even talk about cooking food and eating 5-7 times a day.

It feels like my workout routine is like a second job sometimes. Can you relate?

Anyway, I emailed him back and here's what he said:

"Okay, take that number down to less than an HOUR a week...tops. How much time have you just added to your life?"

The obvious answer: A lot!

By now I was wanting him to give me the answer. If there was a workout program where I could see results in minutes a day versus hours I was all ears.

He said, "Check out my latest book and video series."

Here's the website so you can see it too --

7 Minute Muscle

The guy I'm talking about is bestselling fitness author Jon Benson. His latest book "7 Minute Muscle" is an absolute jaw-dropper. You owe it to yourself to at least visit his homepage and discover what this is all about.

Jon spent three years researching one simple question: "How can you get the MOST results in the LEAST amount of time?"

Seems like common sense, right? Well it's not. Most people are spending FAR more time than necessary to get results.

And get this --

--- > I learned that all that time in the gym
--- > was keeping me from the body I wanted.

Of course there is more to the story than just "working out less." This is not some gimmick that involves pills or gadgets either. Honestly, it's hard work. But only 7 minutes of it.

7 minutes. No joke.

After that 7 minutes you feel like your muscles will explode from the pump. You get leaner, stronger, and you do it faster than any other workout I've ever seen. Your energy shoots through the roof to boot.

See for yourself --

At 7 Minute Muscle < --- click.here

I'm sure you'll love "7 Minute Muscle" as much as I do. Even more, you love the months of life you'll get back by train smarter, not longer.

Enjoy those extra hours of life!

Sincerely,

Joseph Gagliano

P.S. Jon has some limited-time offers going on right now so it's a good time to check out his homepage. Go see what others are saying about this revolutionary new way to train in just 7 minutes a day --

7 Minute Muscle < --- click.here

Obesity and The Swine Flu

Well, it is happening:

Swine flu is beginning to really take hold.

Not just in the United States, but all over the world.

But that's not the scary part...

... the scary part is the fact that being obese OR overweight has now been directly linked to DYING from the swine flu.

My friend Jon Benson put together a 5-minute video that documents these findings.

This is freee for you to view -- and you owe it to yourself to check it out.

Go here --

Obesity and The Swine Flu click.to.watch

Folks, we have to get a grip on this.

And believe it or not, it starts in your kitchen.

Watch the video to find out what to do.

Thanks.

Fat Loss Muscle Building And Exercise: Get That Six Pack Abs Look

Get That Six Pack Abs Look - Interval Fat Loss Training And Weight Training

Despite the misleading infomercials, the perfectly chiseled fitness models in the
commercials did NOT get their perfect body and six pack abs by using that Carb
contraption they got their perfect bodies and six pack abs through REAL interval fat loss training, weight training and REAL nutrition strategies.

Forget What The Infomercials And Celebrity Diet Gurus Tell You They Don't Work.

Interval Fat Loss Training And Weight Training Work.
.
You should know by now that spot reduction is a myth. You don't get six pack abs or lose body fat by doing 1000's of crunches No amount of ab exercises or using the ab gadjets will get you six pack abs or serious loss of body fat

Only by interval fat loss training, weight training and healthy eating will you burn off that unwanted body fat that will then allow your abs to show.

Interval Fat Loss Training and Weight Training Workouts Efficient and Effective for losing body fat to get that six pack abs look.

Six pack abs and permanent body fat loss are obtained with the use of interval fat loss training with the use of compound exercises.

What are compound exercises? They are exercises that use multiple muscle groups for Interval Fat Loss Training and Weight Training.

*Squats
*Deadlifts
*Bench Presses
*Cleans
*Clean and Presses
*Pull-ups
*Dips
*Mountain Climbers
*Burpees

For the ultimate in lean muscle gain and to lose body fat for that six pack abs look these are the exercises you should be using. You could put together a workout of 3-5 of these exercises 3 times a week and you would have an excellant weight training and interval fat loss training workout.

Oh and by the way these workouts shouldn't take you more than 40-45 minutes for weight training and 20 minutes for your Interval fat Loss Training. Doing them on seperate days.

By focusing more on interval fat loss training, weight training and using multi-joint compound exercise as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout which increases your loss of body fat, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone

Using compound exercises when doing weight training and interval fat loss training is proven to increase your metabolism which in turn is causing you to lose body fat long after your workout is over. Having lean muscle as opposed to higher levels of body fat causes body fat loss at a higher and faster rate.

Interval Fat Loss Training and Weight Training Lose Body Fat Get Six Pack Abs

Over the last 10 years, scientific research has indicated a couple of very important
things to us about weight training for body fat loss and the six pack abs look. First of all, lifting heavier weights while exercising leads to a higher caloric consumption by the body in the period for about 1-2 days following the workout when compared to lifting light weights with high repetitions.

So thats why 6-8 repetitions per set is better than 12-15 reps per set when it comes to stimulating the metabolism for losing body fat permanently.

Have you noticed in our talk about losing body fat and getting six pack abs I haven't even mentioned any abs specific exercises? That's because with weight training and interval fat loss training workouts of compound exercises you are indirectly working your abs.

Stop thinking doing hundreds of crunches and other ab specific exercises stick to interval fat loss training and weight training workouts just doing ab specific exercises are not going to create enough of a metabolic response in your body for you to lose belly fat.

I often get asked what the best types of exercises and workouts are for losing body fat in order to get six pack abs. The problem is that most people who need to lose body fat looking to try to uncover their six pack abs are searching for some miracle six pack abs workout that is going to slash the fat off their abs in no time. The Six pack abs miracle workout? Interval Fat Loss Training.and Weight Training.

To Get That Six Pack Abs Look Forget The Hype And Gimmicks Use Interval Fat Loss Training and Weight Training. For Losing Body Fat

Busy Women Fat Loss - Total Body Workouts

Busy Women Fat Loss - Total Body Workouts


Total body workouts forget any thoughts or information you read about spot reducing. Spot reducing doesn't work end of story. The only way to get a firm butt, slender thighs, tight abs and get rid of that saggy arm fat is by training your whole body each workout.

Weight training, kettlebell training, interval training, bodyweight exercises and eating healthy are your keys. In this article I am going to concentrate on the training and workouts for total body conditioning. In other articles we will look at healthy eating for lean muscle gain, fat loss and increasing your energy.

By using total body workouts you will not only get faster and much better results (inlean muscle gains and fat loss) but your workouts will be much shorter. At home or at the gym wherever you workout your workouts should take you at most 40 minutes.

If you are spending more than 40 minutes you are probably not working out at the proper intensity level. Your weight training workouts will probably be the longest in terms of time. But this can also be shortened by cutting down your rest time in-between sets.

I am a big believer in variety in workouts. By variety I mean using all the training systems I mentioned above.

Let me give you a rundown on the 4 training sytems for total body workouts.


There’s different ways to build strength, add lean muscle and lose fat:

Today a begginner bodyweight only total body workouts.

• Bodyweight Exercises. Master your own bodyweight first. Pushups, pullups, situps,
squats, etc are the best place to start. Bodyweight workouts are what I would advise to anyone who is just starting an exercise program.

Here is a begginning Bodyweight program for total body workouts:
1) Prisoner Squats
2) Push-ups
3) Burpees

Stay with this 3-4 days a week for 1-2 weeks. I want you to just get your body and conditioning level ready to take on more diffucult workouts. Work up to 3-4 sets for 8-10 reps. As a beginner if you think 2 weeks isn't enough stay on it longer you will know when its time to move on.

Coming in future articles I'll be covering the following and more.


* Weight Training. Using free weights, barbell training specifically. You can build a
massive amount of strength,lean muscle and achieve great fat loss results with just a simple set of weights.

When doing Weight training Compound exercises like Squats, Deadlifts, Presses, etc build the most strength, lean muscle and is still the best method for fat loss.
most strength the fastest.

* Kettlebell Training You can train at home, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible.

* Interval Training What most people don’t know is that intervals are the best cardio method for fat loss. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. Intervals continue to burn calories and fat after the training session, and that’s something you won’t get from slower, longer sessions of cardio.

Fat Loss Muscle Building And Exercise: Build Muscle And Burn Fat At The Same Time

Can You Gain Muscle and Burn Fat at the Same Time?


-- By Jon Benson, Author of "7 Minute Muscle"


Many fitness pros just plain don't believe that you can burn fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain muscle on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims - I have proved this to be true many times. I've had my body fat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of body fat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.

Read the full article here: Gain Muscle And Burn fat at the same time

Fat Loss Muscle Building And Exercise: Why You Don't Workout

So here's the million-dollar question:

"What's the number one reason people don't work out?"

Is it lack of money? Lack of motivation? Perhaps they lack the ideal workout plan?

Nope. It's TIME. Or rather the lack thereof.

"We know that 50 per cent of the population doesn't [exercise] and the most commonly cited barrier to exercise is lack of time." This quote comes from exercise researcher Martin Gibala, a kinesiology professor at McMaster University in Hamilton.

Gibala put his theory to the test in a study that was published in the Journal of Physiology. In it Gibala compared a group who exercised "traditionally" --90 to 120 minutes per day -- with another group exercising far less: Only 20 minutes per day and only three days per week.

That's a whopping one hour per week folks. My 7 Minute Muscle plan calls for five workouts withresistance five days per week plus 9 minutes ofa specific cardio protocol two-three days per week.

If you do the math, that's about an hour per week as well.

This is the "Level 1" workout. There are three levels depending on your goals and exercise tolerance.

Find out more here --

7 minute muscle<--- brief is best!

Back to Gibala's study:

In just two weeks both groups showed improvement in both exercise performance and oxygen uptake.(Remember, fat burns in the presence of oxygen.) The kicker is that both groups were almost identical in their improvement.

Why?

Because the brief exercise group trained with greater focus and more intensity -- exactly how I suggest you train. This is just one of dozens of studies that confirm the benefits of shorter but more intense workouts.

However, there is a catch:

Train too hard and you will shut down your fat-burning furnace. Your body perceives over-exertion done over an extended period of time as a sign of pursuit. It cantrigger an ancient hormonal sequence that says, "I'm being chased by a tiger! Horde the fat!"

The body literally shuts down what it considers to be unnecessary activity in favor of self-preservation. And guess what? Burning off those hips and love handles is not a biological necessity. You have to learn when to hit it hard AND when to rest and recover.

Finally, you have to put yourself into the proper mental state in order to see greater results in the shortest period of time.

I devote an entire chapter to that in "7 Minute Muscle." You can read more here -- 7 minute muscle<--- brief is best!

* Just remember these three key points *

1. Time is the greatest barrier to fitness.

2. Workouts can be short and very effective.

3. The body goes where the mind directs.

Train Smart

.

Sincerely, Jon Benson Author,

7 Minute Muscle
Best-selling author of "Fit Over 40" and
"The Every Other Day Diet"

How To Get That Six Pack Abs Look - Functional Strength Training

Today let's look at creating a workout for developing strength and fat loss with a variety of functional strength moves. When looking to add some muscle and strength while losing some fat the best is still the old standby weight training.

I want to show you a workout I've been playing around with that combines weight training, bodyweight training, Interval and Tabata training. If you have been following some of my posts and articles you know I like to mix things up.

For years I stuck with the common bodybuilding split routine four days a week upper body two days lower body the other two days. I normally would do 3-4 exercises per body part. Now there is nothing wrong with this type of workout but I tend to get bored easily (take my job please). I was then introduced to Mike Geary the creator of the Truth About Abs Program. Mike teaches total body workouts for fat loss and muscle building in order to see your abs.

This just made total sense to me. You can't spot reduce you need to burn off your total body fat.

So anyway this is a workout I used recently and loved it. This is just one I am working on others and will report back to you as I go along.

I am doing 4-5 sets reps 6-10 keeping my rest to 60 seconds between sets

1) Barbell Cleans a total body exercise works your legs, back, delts, forearms and grip. Also will tax your cardio vascular system big time.

2) Hindu Pushups This is not your old PE pushups. Chest, Triceps and delts are worked.

3) Barbell SquatsThe King of all exercises. Quads, Hamstrings, Lower Back, Abs and Cardio vascular.

4) Incline Dumbbell Presses Upper chest, Triceps and Delts.

5) Jump Rope Tabata Training Style Jumping Rope is another great Total body exercise. Jump as fast as you can for 20 seconds rest for 10. Repeat.

I loved this workout I hit every major muscle group gave my metabolism a kick in the butt and was beat when it was done. You know the good kind of beat when you know you accomplished something good for yourself.

The other thing I like about this workout is it's only five exercises gets done quick and they are all good functional exercises.This is a good workout for busy people short on time.

Well that's it for now. Give it a try.

Jag252 You Fit And Healthy