Shah Training Fat Loss Report

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  • Here's How To Burn Fat by Building Muscle
  • Five Diets to Avoid If You Want to Eat Like a Normal Human
How To Lose Fat with High Intensity Interval Training

How To Lose Fat with High Intensity Interval Training

High Intensity Interval Training is the best alternative to boring, steady state cardio. Use the tips in this article to get started with HIIT.
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Burpees Mass: Is it Possible?

Burpees Mass: Is it Possible?

Since you're engaging multiple muscle groups at once, can you actually build muscle with this movement?
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How To Burn Fat with 10-Minute Workouts

How To Burn Fat with 10-Minute Workouts

You do not need any equipment for any of the workouts in this plan.
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3 Quick Fixes to Relieve Strained Muscles

3 Quick Fixes to Relieve Strained Muscles

At some point in our training, we all suffer from extreme soreness, strained, or pulled muscle.
Read More

Kettlebell Training for Athletes

By now you know about Kettlebell training. It’s not a passing fad. Kettlebells are here to stay for a very very long time. Athletes all over the world are starting to use Kettlebells to improve their cardio, strength endurance, and enhance power.

If you’re an athlete looking to incorporate Kettlebells into your training program, then here some things you need to know:

Get Faster and More Powerful with Kettlebells

Core – the region that includes your abdominals and lower back – are the most important area for any athlete looking to improve his or her performance. Every single Kettlebell movement activates the core region.

In addition, the basic kettlebell movements – swings, cleans and snatches – places greater stress on your lower back. In fact, these movements also work your posterior chain (calves, glutes, hamstrings, and lower back).

The posterior chain has been known to make athletes faster. Makes sense. Sprinting involves these muscle groups, and every single sport out there (except bowling) involves sprinting. For combat sports, the posterior chain and core region help you develop faster kicks and powerful take downs.

So just by incorporating swings, cleans, and snatches into your current training regimen will help improve your athletic performance. Here is a basic workout you can do 1-2 times per week to steadily transition into hardcore Kettlebell training:

  • 1 arm Swings – Max reps in 30 seconds
  • 30 seconds rest

This sequence will take 90 seconds. Start off with 5 sets, or 7 and a half minutes of work. Steadily work your way up to 20 sets, or 30 minutes of work. Then move to a heavier weight.

Further Improvement with Kettlebells

Almost every single movement can be replaced by Kettlebell exercises. Don’t believe me? I’ll prove it to you:

Barbell Power Clean can be replaced with:

  • One Arm Kettlebell Clean
  • Bottoms Up Clean from the Hang Position
  • Two Arm Kettlebell Clean
  • Alternating Kettlebell Clean

Barbell Shoulder Press can be replaced with:

  • One Arm Kettlebell Military Press to the Side
  • One Arm Kettlebell Press Looking Forward
  • One Arm Kettlebell Para Press
  • Seated One-arm Kettlebell Military Press
  • One Arm Kettlebell Sots Press
  • Two Arm Kettlebell Military Press
  • Alterate Kettlebell Military Press
  • Kettlebell See Saw Press
  • One Arm Kettlebell Push Press
  • Double Kettlebell Push Press
  • One Arm Kettlebell Jerk
  • Two Arm Kettlebell Jerk

Barbell Clean and Press can be replaced with:

  • Alternating Hang Kettlebell Clean and Press

Bench Press can be replaced with:

  • One-Arm Kettlebell Floor Press
  • Double Kettlebell Floor Press
  • Extended Range One-Arm Kettlebell Floor Press
  • Extended Range Alternating Kettlebell Floor Press

Bent Over Rows can be replaced with:

  • One-Arm Kettlebell Row
  • Two-Arm Kettlebell Row
  • Alternating Kettlebell Row
  • Renegade Kettlebell Row
  • Alternating Kettlebell Row

Barbell Squat can be replaced with:

  • One Kettlebell Front Squat
  • Front Squats with Two Kettlebells
  • One Arm Overhead Kettlebell Squats
  • Kettlebell One Legged Squat

Abdominal Training can be replaced with:

  • Kettlebell Windmills
  • Advanced Kettlebell Windmill
  • Double Kettlebell Windmill
  • Kettlebell Bent Press
  • Kettlebell Side Press
  • Kettlebell Turkish Get Up (Lunge Style)
  • Kettlebell Turkish Get Up (Squat Style)
  • Kettlebell Pass Between the Legs

can be replaced with:

  • One Arm Kettlebell Snatch
  • One Arm Kettlebell Swing
  • Double Kettlebell Swings

There are many more variations you can perform. But I believe this to be a decent list.

Kettlebell for Cardio and Fat Loss

For sports where weight is an issue, such as wrestling and MMA, Kettlebells can be used for Fat Loss. It can also be used to improve ones cardiovascular endurance. I have a number of great Kettlebell Cardio workouts for you to try:

10 Minute Bodyweight Workout for Fat Loss

You can do a lot in ten minutes. Trust me. But for this workout, you really need to bring it. You need to push yourself to the max. You can’t take any rest periods. You just have to start, and don’t stop until the 10 minutes are up.

Are you ready?

Lets go:

Perform maximum rounds in 10 minutes of:

  • Pushups, 15 reps
  • Squat Jumps, 15 reps
  • Ab Roller, 10 reps
  • Chinups, 10 reps
  • Cross Body Mountain Climber, 15 reps
  • High Knees Jump Roping, 15 reps
  • Shuttle Sprints, 2 reps (you choose the distance)

Notice there’s nothing complicated in this workout. You just set a timer for 10 minutes, and go through the circuit for as many times as possible. You can modify this workout based on how much time you have.

A few tips on the movements:

Squat Jumps

Perform these as a continuous motion. Most people perform a squat jump, and then stop the movement when they land back on the ground. Instead, when you land, go straight down into a squat, and explode back up until you complete all your repetitions.


It’s really easy to cheat on pushups by performing them super fast, especially when you’re timing your workouts. Keep the pace steady and make sure you keep your body straight at all time. If regular pushups are too easy, then perform them on your knees.

High Knees Jump Roping

For this movement, bring one knee towards your chest with each pass of the jump rope. Perform 15 repetitions with each leg. If high knees jump roping is too easy for you, do high repetitions of regular jump roping.

Here is how you perform high knees with jump roping:

Ab Roller

I just started using the ab roller. They’re tough. You may need to break down your reps in the beginner. For example, you can perform 5 reps, take a 10 second break, then do 5 more reps. Or you can break them down further and do 4-3-3


Chinups are also quite tough for many people. You can break them up just like the ab roller by performing 5-5, or 4-3-3. Another option is to go down a pyramid of 4-3-2-1. If regular chinups are too hard for you, then you can go only half way.

Shuttle Sprints

Choose your own distance with these. I have a long drive way (can fit 5 cars). So I sprint from the back yard to the front, then back again. That’s one rep for me. I do that twice in this workout. Make your own distance, but keep it challenging.

Cross Body Mountain Climber

X-Body mountain climbers are another movement people cheat on. They 1) do it too fast, and 2) they don’t go full range of motion. This is just lifting up your feet across your body. You really nee to try and bring your knee to your elbows.

Lower the repetitions if you have to. This goes for all the movements.

For a more advanced workout, check out the Guantlet bodyweight workout put out by Craig Ballantyne. It’s free. Click here to download the Guantlet Workout.

Women: 6 Nutritional Tips to Help Boost your Metabolism for Fast Summer Fat Loss

The summer is….almost here. And you need officially declare war on that stubborn fat. One of the key ways or burning more calories throughout the day is to raise your metabolism. Lets look at some interesting ways of doing this:


Metabolism Tip #1: Eat More Spices

According to the Journal of Nutritional Science and Vitaminology, eating certain spices leads to a temporary metabolism spike of about 23 percent. This doesn’t mean that you should go to your local Indian restaurant and eat extra spicy food.

Simply take your regular, healthy meals and turn them from bland to hot. Give them some flavor. You’ll not only enjoy your foods more, but you’ll also burn a few extra calories along the way (while you eat).

Metabolism Tip #2: Drink some Coffee

A study published in Physiology and Behavior found that individuals who drink caffeinated coffee increased their metabolism rate by 16 percent. So not only does coffee wake you up in the morning, it also boosts your metabolic rate.

The way this works is that coffee actually stimulates your central nervous system by increasing your heart rate and breathing. It’s almost like your working out! But don’t overdo coffee. There are also some down sides to excessive coffee consumption.

Metabolism Tip #3: Consume Iron

Iron is important. Iron helps carry oxygen to your muscles. If your muscles don’t get enough oxygen, your energy levels fall, and your workouts suffer. Your metabolic rate suffers as well. Women lose a lot of iron during their periods each month.

So eat iron. When you hit the grocery stores search for iron-fortified products. Eat more beans, spinach, and broccoli.

Metabolism Tip #4: Eat More Fat

I’m talking about Omega 3 Fatty Acids. These healthy fats tell your brain that you’re full, meaning you’ll feel fuller, longer. You can get healthy fats from a variety of sources including fish, nuts, and olive oil.

Metabolism Tip #5: Grab some Green Tea

A recent study showed that individuals who drank 3-5 cups of green tea per day for 12 weeks lost 4.6 percent of their bodyweight. Other studies indicated drinking two to four cups of green tea per day may help burn up to an extra 50 calories.

50 calories may not seem like a lot, but when you’re trying to burn off stubborn fat, every little bit helps. You can drink your coffee in the morning, and green tea later in the day during lunch.

Metabolism Tip #6: Stay Away from Contaminated Foods

I’m talking about going organic. Now, in recent years, many companies have been putting “organic” labels on their products that aren’t really organic. That means you need to do your research. Stores such as Whole Foods are a good place to start.

You don’t need to make a full, 100% transition to organic food. Eating clean in general helps a lot. Think of your body as an engine. You don’t want to put junk oil into that engine. You want the best stuff to make it work as smoothly as possible.

Make these simply tips to your nutrition and you’ll start to notice some decent fat loss within a few weeks. Combine these tips with a solid training program, and you’re on your way to achieving your goals.

For women, the best workout out their is Booty for Wife, developed by Craig Ballantyne. Click here to learn more about Booty for Wife.

Top 5 Oblique Ab Exercises for Killer Oblique Ab Workouts

oblique abs

The obliques, or the side of your abdominal region, is a tough muscle group to target. Here are 5 of the best exercises you can use to target your obliques:

Oblique Ab Exercise #1: Cross Body Mountain Climbers

These are just like regular mountain climbers, except for the fact that you’re touching your right knee to your left knee. Hence the “Cross Body.” This is quite a tough movement since you’re also doing a plank at the same time.

To make the movement tougher, you can add a 30 second plank hold before or after your set. Hence, you’re super setting Cross Body Mountain Climbers with a plank hold. Your abs are going to hurt in the morning!

Oblique Ab Exercise #2: Spiderman Pushups

With this movement, you train your chest and triceps along with your obliques. The idea is very simple: as you go down during the pushup, lift your right knee off the floor and bring it towards your right elbow.

Go back to starting position and repeat with the other side. You almost look like spiderman walking up a wall. These are actually my least favorite pushups because they’re so difficult. But you have to do them!

Oblique Ab Exercise #3: Stability Ball Cross Body Mountain Climbers

These are cross body mountain climbers done with your hand on a stability ball. The stability ball provides an unstable surface, thus making the movement more difficult. If you don’t have a stability ball, you can place your hands on a barbell, ab roller, or medicine ball.

The main idea here is that we’re trying to make the movement more difficult. Try and come up with creative ways to progress with this movement as your abs become stronger. Is there a way you can add external resistance to the movement?

Oblique Ab Exercise #4: Renegade Rows

This movement requires some rowing strength. Start off with a light pair of dumbbells or kettlebells. Grab the implement with each hand, and get into pushup position. Perform an pushup.

When you come back up, row the dumbbell or kettlebell to your body, while in pushup position. Return the implement to the floor. Do another pushup and repeat with the other hand. This is one repetition.

It takes a while to get use to the movement. It’s also difficult to keep a straight back. Master the previous three movements and practice your plank and pushups before attempting renegade rows.

Oblique Ab Exercise #5: High Rep Rows

You might not notice it right away, but regular rows work your abdominals. Almost any sort of row will work. You can start off with the traditional dumbbell or kettlebell row, where you have one hand and one knee rest on a bench.

Use a challenging rep, and try to perform sets of 20 repetitions or more. Use strict form. If the weight is “flying” up and down your body, the the weight is too light. The second version of the row is where you simply bend forward and perform a row with hand without resting your hand or knee on any object.

Advanced 4-Minute Abs Challenge Circuit

1) Cross Body Mountain Climbers – 60 seconds
2) Spiderman Pushups – 60 seconds
3) Stability Ball Cross Body Mountain Climbers – 30 seconds
4) Renegade Rows – 30 seconds
5) High Rep Rows– 30 seconds
– Hard-core? Go for one more (round).

Get a full ab training program here

Enjoy and challenge and transform yourself,
Parth Shah

6 Upper Body Ab Exercises

By Craig Ballantyne, CSCS, MS

The thought of having to do an additional 20-30 minutes of abdominal work after a regular workout can sometimes be enough for you to skip the ab training altogether. But, with these six upper body exercises, you’ll gain all the benefits and more of a regular ab workout, without the extra time.

This 15-minute upper body workout will not only build your arms, your chest, and your back, but every one of these exercises is also going to work your abdominals.

So this workout will include as I mentioned 6 exercises, but they will be broken down into 3 supersets at 5 minutes each.

So, the first superset will pair chin-ups with spiderman pushups.

CLICK HERE to boost your pullups with the Armstrong Program

Now, just because these aren’t specific abdominal exercises don’t think your abs will walk away unscathed. I remember training a
client before and a couple of days after doing the chinup exercise she commented how shocked she was that her abs were so sore.

With proper form, the chin-up exercise can very powerfully target your abs.

For proper form, begin in the dead hang position. Now, keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. You will noticeably feel this exercise working your lats and your biceps.

Perform enough repetitions that take you until one short of failure. For example, if you can do 15 repetitions, then only do 14 and so on.

After the chin-up exercise, you will move into the spiderman pushup. In this exercise, you will get into a regular pushup position, and then as you come down bring your knee up to your elbow and back down. Alternate sides.

As previously noted, each superset pairing will be done in five minute intervals. Once finished with the first superset, move onto
the next upper body combination of one-arm standing dumbbell shoulder press and heavy weighted dumbbell rows.

For the one-armed shoulder press exercise, place the DB at shoulder height with your palm facing outward. Next, brace your abs and place your opposite hand on your side to ensure your obliques are working while pressing up with the DB. Do eight repetitions for one side, and then switch to the other side.

Immediately after completing your repetitions for the shoulder press, move to DB rows. This time you will choose a weight you can normally do 10 times, but now try to get 12 repetitions. However, be sure to use only good form.

By keeping your body and back in a straight position, you will end up working your abdominals very hard, especially as you get closer to failure and your obliques work against rotation. If you find that you need to take a 5-10 second rest after ten repetitions in order to use perfect form for the remaining two, then do that.

Again, you will do this superset for five minutes going back and forth between these two exercises.

To finish off the 15-minute workout, you’ll do two arm exercises that simultaneously work your abdominals. The first exercise is the lying dumbbell triceps extension. Now, in order to get a good ab workout from this exercise, when you’re at the bottom position, drop a little more and you stretch your abs. Then, bring the dumbbells back up overhead and repeat.

That little extra stretch at the bottom of the exercise will really work your abdominals to give you that six pack abs look, much like the stability ball rollout when you stretch out at the end of that exercise.

The final exercise is the one-armed standing dumbbell curl. For this exercise you want to begin in a braced position. Since you
will be using a heavy weight, your abs will have to work very hard throughout this exercise. To get in proper position, if your right arm is working, then your left leg will be in front. You can do this exercise for 6-8 repetitions per side.

That’s the 15-minute upper body workout that will work your abs just as hard if not harder than any ab crunching workout you could possibly do.

For DVD workouts using these exercises please visit:


The 40 Workout Kettlebell Snatch Challenge

download (11)

Unlike other Kettlebell challenges, the 40-workout is progressive and implements safer protocols. The idea is that you begin with 2-arm kettlebell swings, and perform 25, 50, 75, or 100 reps (depending on your level of fitness). On the second day you add 5 reps. On the third day add another 5 reps, then on the fourth day lower 5 reps. Fifth and sixth days you add 5 reps, respectively, then on the 7th day drop 5 reps.

So here is a sample 40-day plan for 2-hand kettlebell swings, starting with 100 reps:

  • Day 1: 100 reps
  • Day 2: 105 reps
  • Day 3: 110 reps
  • Day 4: 105 reps
  • Day 5: 110 reps
  • Day 6: 115 reps
  • Day 7: 110 reps
  • Day 8: 115 reps
  • Day 9: 120 reps
  • Day 10: 115 reps
  • Day 11: 120 reps
  • Day 12” 125 reps
  • Day 13 120 reps
  • Day 14 125 reps
  • Day 15 130 reps
  • Day 16 125 reps
  • Day 17 130 reps
  • Day 18 135 reps
  • Day 19 130 reps
  • Day 20 135 reps
  • Day 21 140 reps
  • Day 22 135 reps
  • Day 23 140 reps
  • Day 24 145 reps
  • Day 25 140 reps
  • Day 26 145 reps
  • Day 27 150 reps
  • Day 28 145 reps
  • Day 29 150 reps
  • Day 30 155 reps
  • Day 35 150 reps
  • Day 36 155 reps
  • Day 37 160 reps
  • Day 38 155 reps
  • Day 29 160 reps
  • Day 30 165 reps
  • Day 31 160 reps
  • Day 32 165 reps
  • Day 33 170 reps
  • Day 34 165 reps
  • Day 35 170 reps
  • Day 36 175 reps
  • Day 37 170 reps
  • Day 38 175 reps
  • Day 39 180 reps
  • Day 40 175 reps

After 40 days, take a minimum 10-day break, then restart the cycle with either a more difficult movement, with higher repetitions, or with greater weight. The purpose of the challenge is to eventually be able to do it with the Kettlebell snatch.

How to Perform the Kettlebell Snatch

There are certain movements you must master before attempting the snatch:

Here are the key points you must practice:

1 – Perform a “clean” in front of your face

The Kettlebell clean requires you to pull the Kettlebell, then “flip it” with an open hand technique, and have it rest against the outside of your arm, without banging it. It’s a very important technique to master, and very difficult to teach. Once you’re able to perform the Kettlebell clean, the idea is to “clean” the kettlebell higher up, closer to your face, and then punch through. The punch through idea we’ll discuss later, but until then check out this tutorial on how to perform the clean:


2 – Shoulder Mobility and Flexibility

You must be able to properly hold the Kettlebell in a vertical, lockout-position over your head. Some people simply don’t have proper shoulder mobility and flexibility in order to perform the movement. If you’re a big dude, and have performed typical bodybuilding movements, then you may be lacking in this department. This is dangerous. If the arm is not in perfect vertical alignment, it could cause you to shift out of balance and lead to injury. One recommended movement to practice the overhead lockout position is the overhead kettlebell carry:


3 – First part, Swing

Some might see the snatch and think it is Kettlebell one-arm swing with an overhead press. This is only somewhat true. It is very important to be able to generate enough power in the one-arm swing to be able to easily transfer into a high clean position followed by an overhead lockout. It’s one fluid movement, but begins with the one-arm swing. If you haven’t yet practiced this technique, then you need to watch this tutorial:

4 – Second part, high pull

Once you’ve gotten the swing portion right, then it’s time connect the swing with the high clean using the high pull movement. The high pull as performed will help target the upper back, but when performing in a snatch sequence, you are only performing the movement partially. Regardless, it’s an important movement to master:


5 – Do not bang the bell

Finally when putting these four movements together, it’s important to practice how NOT to bang the bell. Keeping the hands loose helps with the smooth transition. Check out this video for further explanation:


Finally let’s put all these five steps together:

  • Stand with your feet slightly wider then shoulder width apart with a kettlebell between your feet.
  • Grab the kettlebell with one hand and pull the bell towards your body. Keep pulling it up, bringing your elbow above your head.
  • Use the momentum to swing the kettlebell toward the back of your forearm the way you would in a clean, and punch through so that you arm is now vertically above you.
  • Return the kettlebell to starting position in a controlled manner and repeat. 4

Check out the video:


Kettlebell Swing vs Kettlebell Snatch

You’ve seen many Kettlebell swing challenges out there, but what about Kettlebell snatch challenges? Would such challenges be considered safe, and are Kettlebell snatches really the next step from swings?

Here are some key facts to know about both movements:

  • Swings develop more of the lower body, as one is able to lift more weight in the swing.
  • Both are great developers of the upper back and posterior chain.
  • The one-arm swing version activates both your abs and your obliques. The snatch is also a great abdominal movement, but the obliques do not have to work as hard.
  • Snatches win in the fat loss department simply because the movement trains more muscles groups at the same time
  • Biggest drawback of the snatch is that it is not a beginner movement. It will take time to perfect the exercise.

Kettlebell Snatch Alternatives

If you’re unable to perform the Kettlebell Snatch, then you’re better off sticking to Kettlebell 1-arm swings until you have perfected the movement.

There are no other alternatives to performing the snatch. It is truly something you must practice with lighter weights before you can take on a full challenge implementing the Kettlebell snatch.

Do not simply exist, conquer.

  • Parth

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Feel Lucky by Dealing with the Now


“If you aren’t in the moment, you are either looking forward to uncertainty, or back to pain and regret.” – Jim Carrey

We believe we need “luck” to get through life. We constantly worry about our future and replay our past, while our present moment erodes away.

What about our CURRENT relationships?

Our CURRENT level of wealth?

Our health RIGHT NOW?

We have problems staring right back at us TODAY, and we distract ourselves by worrying about our tomorrow.

Tomorrow isn’t even guaranteed. Why are we worrying about something that isn’t even guaranteed?

Perhaps it’s morbid thought, but it’s the truth. Don’t be afraid of the truth. This is reality.

What’s guaranteed is the present moment. Right now. You breathing. You alive. So this moment that you have, take stock of all that you have to deal with and find a solution to it.

Personally, when I’m faced with a problem that I don’t know how to fix, I do two things: 1) ask someone and 2) pick up a book.

I’m fortunate enough to have a nice, core group of friends around me who are ambitious in their own lives.

I also have a great father who’s gone through some ups and downs. After all, he came here as an immigrant and built a business all on his own. He has to know a thing or two about facing life’s problems.

The second action, picking up a book, is so important. Jim Rohn says, “The difference between where you are today and where you’ll be five years from now will be found in the quality of books you’ve read.”

Books give you a glimpse into the experiences and lessons of someone else. Now, not only do I have access to the experience of 3 of my best friends, plus my father, but I also have the experience of countless authors who have been inspired enough to share their stories.

What could be greater that this!

Why we hold onto our past

Even the answer to this question can be found in a book. There have been many books written on psychology that can easily show you just how fickle our minds are. When we experience something bad, it replays over and over in our minds. Each time it is replayed, it becomes embedded deeper into our psyche. Each time the event is replayed, our mind is tricked into thinking that this is our present moment.

We literally have two minds playing at once: our conscious and our subconscious. Our subconscious mind is build like a computer – there is no moral compass, no definite past, present or future, no understanding of goals or objectives.

Our conscious mind is the operator of the subconscious mind. The problem is that so many of us don’t know how to program our subconscious minds and teach it to live in the present moment.

Like a coder, the project of reprogramming our subconscious minds takes time and constant effort, but it is certainly possible.

Here’s what you need to do on a daily basis in order to stop living in the past:

When you find yourself thinking about the situation, stop yourself, close your eyes, and breath. Recognize where your are and what you have to do now. Once you’ve brought your mind back to the present moment, engage in some mental self-talk. Tell yourself that the past is done. It’s in the past. Explain to yourself that you’ve learned the lessons that you needed to learn from that past experience, and it is your responsibility to live in the present moment, using those lessons to build a better future.

That’s how it’s done. Do not simply exist, conquer.

  • Parth

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Lose LOVE HANDLES with SIDE PLANKS! (Hindi /Punjabi)


If you struggle with burning fat off of your love handles, then this exercise will certainly help. Before we get into exactly how to perform the side plank, lets discuss what exactly causes you to gain fat on your love handles.

Love handles are the most stubborn areas of fat on men. Stubborn fat areas have a high density of alpha-receptors then beta, and are more insulin sensitive, and receive less blood flow then other parts of the body.

tvvwezp There are three aspects of fat burning:

  • Lipolysis – when fat is released from a fat cell
  • Blood supply – released fat must be brought to another cell to be burnt via the blood stream
  • Lipid oxidation – when fat enters another cell to be burnt

Stubborn fat is identified when areas of your body release fat at a slower rate then other areas. Major fat releasing hormones are the catecholamines. Two receptors send signals to either speed up fat release or slow down fat release.

Alpha is for slow burn, and beta is for fast burn. In short, to speed up fat loss you will need to engage in activities which increase the activity of beta receptors and decrease the activity of alpha receptors.

Since stubborn fat is more insulin sensitive, it is also more insulin resistant. This means it’s easy to pack on fat in these areas, difficult to pack on muscle (bummer). Therefore, the idea that excessive ab or oblique training will create a thick midsection on those individuals that have a problem with stubborn lower abs or oblique fat isn’t entirely correct.

The correct way to look at it is that targeted exercise will heat up and increase blood flow to the stubborn area. This means that even if the release of fat is slow from the cell, at least you are sending blood to these area to be able to remove the release fat from the area.

It’s like someone standing at the airport with luggage, but the cab never comes. Even if there’s just one piece of luggage, the cab still needs to come to transport the passenger.

With that said, the side plank is one of the best movements to increase blood flow to your love handles. It works your entire ab region as well, and is a simple move you can do even in the comfort of your own homes.

Check out the video below:

Side planks , a foundation exercise for destroying FAT from love handles and showing off those obliques muscles. Focus should be on proper form and proper breathing. Hope you like this video. Make sure to share this video! Visit our website: Follow us on: If you have questions, message us on our Facebook page.

The 25 Best Push Up Variations


Pushups are hands down one of the best calisthenics movements you can do. But just how far can you go with pushups?

This video presents 25 incredible variations for you to use:

Let’s review:

Beginner Sample Workout

Exercise Sets Repetitions Rest Periods
Wide Grip Pushups 3 10-15 60 seconds
Pike Pushups 3 10-15 60 seconds
Regular Pushups 3 10-15 60 seconds
In and Out 3 8-12 60 seconds
Hindu Pushups 3 8-12 60 seconds
Knee Tap Pushups 3 6-10 60 seconds
Shoulder Tap Pushups 3 6-10 60 seconds

1_hand_handstand Intermediate Variations & Sample Workout

Exercise Sets Repetitions Rest Periods
Shuttle Pushups 2 8-12 60 seconds
X-Taps 2 8-12 60 seconds
Assisted One-arm Pushups 2 8-12 90 seconds
Spiderman Pushups 2 8-12 90 seconds
Assisted Lalanne Pushups 2 8-12 90 seconds
Chest Tap 2 6-10 90 seconds
Archer Pushups 2 6-10 90 seconds
Leaning Pushups 2 4-8 120 seconds
Crucifix Pushups 2 4-8 120 seconds
Diamond Pushups 2 6-12 90 seconds
Floor Triceps Extensions 2 6-12 90 seconds

download-35 Advanced Variations & Sample Workout

Exercise Sets Repetitions Rest Periods
Lalanne Pushups 3 4-8 90 seconds
Axtec Pushups 3 4-8 90 seconds
180 Pushups 3 4-8 120 seconds
Typewriter  Pushups 3 4-8 120 seconds
One-arm Pushups 3 4-8 120 seconds
Double Knee Tap 3 4-8 120 seconds

Source and other info:

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Best Kettlebell Workout for Fat Loss


Sorry to break it to you, but there is no “BEST” Kettlebell workout for fat loss. However, there is a “BETTER” Kettlebell workout for fat loss. Your Kettlebell training should gradually progress to become more challenging and more intense.

So how do you make a workout become more and more challenging? Well, I like to set little mini challenges up for myself. I’ll start off with a basic workout, and then I’ll design a more advanced version of that workout.

The idea is to gradually add more work to the first workout until I hit my target, advanced workout. Here is an example:

Basic Workout:

3 rounds of:

  • Kettlebell Snatch, 5 reps
  • Kettlebell Turkish Get Up, 3 reps
  • Rest 1 minutes

Advanced Workout:

5 rounds of:

  • Kettlebell Snatch, 8 reps
  • Kettlebell Turkish Get Up, 5 reps
  • 2-Hand Kettlebell Swing, 12 reps
  • Rest 1 minutes

That advanced workout is pretty tough. Especially if you do it with a 50lb Kettlebell. So how can we steadily transition to the Basic Workout to the Advanced Workout? Here’s a sample progression plan:

  • Week One – Perform 4 rounds
  • Week Two – Perform 6 Snatches, and 4 Get Ups
  • Week Three – Add in 10 Repetitions of 2 Hand KB Swing
  • Week Four – Perform 5 Rounds
  • Week Five – Perform the Advanced Workout

Your progression may take longer than 5 weeks. But the bottom line is that a) You’ve created a decent 6-week training program in a matter of minutes, and b) you’ve been challenging yourself so you’ll be stronger, faster, and leaner from where you started out from.

Do this for two other workouts, and you have a great, 3 day per week Kettlebell program that just takes 20-30 minutes per session. Keep yourself educated with the latest exercises and try to invent some new ones along the way.

To continue your Kettlebell education, I suggest picking up a copy of Kettlebell Revolution. Click here for more information




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