Before starting a fitness program, you should spend ample time studying the movements and make sure that you perform each exercise with near perfect form.

However, things happen and you never really know when something will go wrong. You might just be having a wrong day, or perhaps you were just careless that day.

You might have been lifting in the wrong manner, and this improper lifting technique caught up to you. One day you bent down to tie your shoes, and your back gave out.

It happens. But, especially with heavy lifting, if we follow some basic lifting techniques, we can avoid extreme back pain. But understand that your back has physical limitations

Proper Lifting Technique – Basic Points:

• Always keep your feet apart to help your balance. Bend with your knees first, not the waist. Keep your feet flat on the ground at all times. Do not extend your knees beyond your toes.
• If you lean forward, keep your back straight. Hold the object close to your body, and lift slowly. If you are unable to lift a heavy object without using momentum, then the object is too heavy for you.
• Lift with your legs. However, if the object is to heavy for you, lifting the weight with your legs can strain your knee joints. Make sure to have a spotter at all times.
• Make sure the weight is evenly distributed. Don’t try any fancy stuff with heavy weights. If you are performing a carrying movement, keep the weight close to your body.
• Pushing objects are easier on your back than pulling objects. However, if you have knee pains, realize that pushing a weight can strain the knees.

These tips will help you tremendously in movements such as the squat, dead lift, and bent over row. Even if you are training with a Kettlebell, make sure to keep your weight balanced and back straight.

If you are following a program that requires you to use momentum to lift the weight, make sure that the weight is easy to lift. Momentum training does not mean you lift as much weight as possible.

If you have further back problems, or are interested in back pain prevention, then Eric Wong is coming out with a Back Pain program in April. The name of the program is, “Bulletproof Back.”

I’ll tell you the exact dates when he releases the program and what it entails as soon as I receive the information. If you’re interested in this program, then enter your name and email to the list below so that I can keep you in the loop:

As you probably already know, The Truth about Six Pack Abs has been the best-selling online abs program for over 3 years now. You probably already have a copy of the main program.

But everybody has been asking for VIDEO versions of all of the unique exercises and workouts to go along with the manuals.

Well, they are finally here!

Mike worked directly with Dr. Samhouri, an expert Doctor of Physical Therapy, to go through all of the TAA exercises, workouts, warmups, specialty exercises, etc for you on video.

This is like having your own Personal Trainer and Physical Therapist right on your computer (or your iPod too!) showing you perfect form on every exercise, tricks to maximize results with each exercise, how to prevent injury, and TONS more.

To celebrate the launch of this new Truth About Abs Video program, Mike and Dr. Samhouri have decided to give you access this entire VIP Video program for 70%-off until this Saturday March 13th.

Make sure to grab this now so you don’t miss out:

Click here to Check out the Videos

Enjoy!

If you’ve signed up to Dr. Kareem Samhouri’s mailing list then you’ve been getting a lot of his emails to the video’s he’s posting up on his website, DoubleEdgeFatLoss.com. Well, I’ve been keeping a close eye on those videos and have tested out some of his workouts.

For those that are still a bit confused as to what exactly Double Edged Fat Loss is, then let me sum it up for:

What you’re doing is using movements that place the greatest amount of stress on your body, and work the most amount of muscle at once. This is exactly why burpees work so well with fat loss.

I believe that we are moving into a new phase of fitness. We learned many unique movements through Scott Sonnon’s TacFit Commando program. Now it seems we are in for a real treat with Dr. Samhouri’s program.

• The first phase of fitness involved basic movements such as Pushups, Pullups, Deadlifts, and Squats. These are one-dimensional, compound movements.
• The second phase of fitness involved Hybrid movements such as burpees, thrusters, sumo deadlift high pulls. These are usually two-dimensional, compound movements.
• The third phase of fitness involved incorporating Olympic lifts into our training. Snatches and cleans were done using dumbbells, kettlebells, sandbags, and barbells.
• The fourth phase of fitness involved multi-dimensional movements with your bodyweight or a single piece of equipment. Programs developed by Coaches Scott Sonnon, Adam Steer, and Ryan murdock revolve around these movements.

Now, Dr. Samhouri is introducing the next step up: multi-dimensional, compound movements on unstable surfaces. The idea of unstable training is to condition the working muscles in three planes of movement at once, and to work stabilizer muscles.

Over the years, trainers have taken this concept and spun into their own, ridiculous methods that don’t do anything at all. But Dr. Samhouri’s exercises are a bit more down to earth and realistic.

Unstable training is supposed to do one thing: make the movement harder. It’s something I’ve been talking about many times before. Unstable training does not mean that you stand on a bosu ball with one leg and try to press a heavy dumbbell over your head.

That will just get you hurt. What it does mean is taking a basic movement such as a pushup, and doing it on a stability ball or other unstable surface. Dr. Samhouri has taken some great hybrid and compound movements and combined them with unstable training.

But the movements are safe and their practical. That is what really impresses me about Dr. K’s program.

If you haven’t yet signed up for Dr. K’s mailing list, then you can still do so here.

So you want to reveal your six pack abs? Well, you need to start off by choosing the right exercises. The right exercise will challenge you and help you improve your fitness level. Long are the days where you did hundreds of crunches and sit ups daily.

Crunches are not a very efficient abdominal exercise because they do not work the entire main ab muscle (rectus abdomonis). Also, if you have back pain

Now we’re smarter. We realize that excessive, high-rep abdominal training is dangerous and causes lower back pain that can potentially derail you from achieving your goals. Instead, try and make a movement more difficult, instead of just adding repetitions.

Here are some great movements you can try:

Stability Ball Roll outs

• Place your knees on a mat and your hands outstretched on a stability ball. Roll the ball out. You should feel a stretch in your abs. Keep your back straight and abs tight. Roll the ball back to starting position and repeat.
• You can also do this movement with an ab wheel.

Stability Ball Jackknives

• Place your elbows on a bench and your feet on a stability ball. Keep your back straight and abs tight. Bring you knees into your chest, and back out.

Side Plank

• Lay on your side and place one forearm on the ground. Raise your body up, keeping a straight line from your head to your toe. Rest your body on your forearm and the side of the foot.
• Make sure to keep your back straight and abs tight. Lower back down and repeat on the other side.

One of the best ways to create intense abdominal workouts is to organize them into supersets. Supersets are where you perform two exercises back to back with little to no rest in between each set.

This is also a great way to get your workouts done faster. A sample superset using the above exercises would be to perform 10 roll outs, immediately followed by 10 jackknives. This counts as one set. Rest 30-60 seconds, and repeat.

Once you get stronger, you can use some other high intensity techniques:

Trisets  – perform 3 exercises in a row with no rest in between.

Giant Sets – perform 4 exercises in a row with no rest in between.

Bonus Tip: Interval Training

Just doing ab workouts isn’t going to give you a six pack. You also need to perform cardiovascular exercise. The best form of cardio is interval training. Interval training is better at raising your metabolism and burning fat than steady state cardio.

Interval training is where you perform a movement at a high intensity level for a short period of time, followed by a period of rest. For example, you can do an all-out jump rope for 30 seconds, followed by 60 seconds of easy jump roping.

I’ve actually come across a great, 4-week fitness program developed by Craig Ballantyne which includes some great superset ab workouts. Click here to get this free program.

Want to finally reveal those six pack abs? Well, I’m going to show you how to design some great abdominal workouts. The technique like to use is super sets. A super set is where you perform two exercises back to back with little to no rest in between each set.

So, here’s a template you can use to design your super set workout:

• 1) Exercise 1, Sets x Reps/Time
• 2) Exercise 2, Sets x Reps/Time
• Rest x Seconds

To start off, simply take the two abdominal exercises you wish to use in your workout and plug them into the template. Here is a short list of some great abdominal movements. Beside each exercise, I’ve posted a recommended amount of repetitions/time that you should perform:

1. Plank (45 seconds)
2. Stability Ball Jackknives (15 repetitions)
3. Side Plank (30 seconds)
4. Stability Ball Cross-Body Mountain Climber with Feet on Ball (10 repetitions)
5. Plank with Arms on Ball (30 seconds)
6. Ball Rollouts (15 repetitions)
7. Hanging Knee Raise (10 repetitions)
8. Dumbbell Renegade Row (10 repetitions)
9. Ball Jackknife – Pushup Combo (10 repetitions)
10. Cross-Body Mountain Climber (15 repetitions)

Once you’ve chosen your two exercises, decide how many repetitions or time you want to perform the movement. I’ve already posted the recommended repetitions/time beside each exercises, so you can simply start from those recommendations.

Next, decide how many total sets you wish to perform. My suggestion is to start off with 2 sets, and build your way up to 5 total sets.

Finally, you must decide how long you want to rest after each superset. Beginners may need to rest as long 2 minutes. Advanced trainees can get away with a 30 second rest period, or no rest at all.

I’ve actually come across a great, 4-week fitness program developed by Craig Ballantyne which includes some great superset ab workouts. Click here to get this free program.

hey everybody,

Just found out that the entire hosting company went down and this shut down Dr. Kareem’s site for about 5 hours today. A bunch of people emailed him and asked if they could have an extension with the free info and as a result. The answer is ‘yes.’ It’s been extended until midnight tonight (March 5th) EST. Please make sure not to miss this deadline.

Anyway, as a Thank You for your patience & dedication to fat loss, Dr. Kareem wrote an absolutely AWESOME article for you. Here you go:

*The Fastest Way To Get A Six Pack Without Doing Any Sit-Ups*

by Dr. Kareem F. Samhouri, CSCS, HFS

*Metabolic Fat Loss & Fitness Expert*

Sit-ups suck.

They’re boring, they make it hard to breathe, and they are not nearly intense enough to get a great result. Think about it – when’s the last time you couldn’t get your 6th rep of a sit up?

They don’t work muscular strength. They work muscular endurance – most of us need more muscular strength, not endurance.

If muscular endurance were all we needed, then why does everyone on the Cat Walk of treadmills at L.A. Fitness look the same month after month after month?
Did you ever think about that before?

The same guys and gals running at 9mph, sweating their last drip of H2O away as they sprint for 45 minutes never seem to change shape. They look the same in my gym as they do in yours. That’s not because cardio is bad; that’s because they have the wrong strategy in mind.
Do *you* have the right strategy in mind?
Let’s take Jenny Brown and Eric Foster for example:

Jenny Brown doesn’t look very fat, but she’s not happy with herself at all. You see, she’s never been really strong, and she’s been struggling with her weight for years.

Her family is all heavier than she is. They don’t seem to think there’s an issue, and they keep eating her favorite foods in front of her. Each time she’s tempted, she gets on an Elliptical or Treadmill and tries to ‘burn off all the calories.’

In the first 3 weeks of doing this, she actually manages to lose half the weight she’s been trying to lose for years – she loses 7.5 pounds – only another 7.5 to go.

3 more weeks go by, and now Jenny gets on the scale again – she weighs an extra pound.

“That’s horrible,” she thinks, as her pants all of the sudden feel tight and her shoulders slump.

Now she decides her chest is saggy too, and she just feels old, but she keeps at it.

3 more weeks, down 2 pounds – she’s now down 1 pound from her original amazing streak of weight loss.

Only thing, Jenny got fatter. She lost muscle. When we took her body fat measurement, now 9 weeks in, she went up by 2%. It’s only a matter of time until Jenny puts all of her weight back on… while continuing to watch what she eats. This *totally* sucks.
Ok, so how about Eric Foster?

Eric Foster is a former athlete, who used to run high school track and field. Since then, work got crazy (and so did drinking on the weekends), and he now weighs an extra 60 pounds. He exercises for half the time Jenny does, but he basically only warms up, then interval trains, and then does a series of carefully planned out giant sets, challenging his body with new exercises every time he works out. Even though he feels uncoordinated half the time, and he isn’t lifting all that much weight (in fact, because of his weight issue, he’s basically down to mostly bodyweight without having the onset of low back pain.)
3 weeks go by – Eric’s down 6 pounds – 54 pounds to go.

“Sweet” he says to himself, “I’m going to hit my goal in another 9 weeks. I’ll be there before summer.”

3 more weeks go by, now he’s down 12 pounds. “On pace,” he says to himself. 3 more weeks go by (now on week 9), and he decides to step on the scale during a flex-break from staring at himself in the mirror.

“Oh my God,” he exclaims – “I’m down another 9 pounds – how could this be?” So Eric flew off to the local gym and had his body fat assessed – down 4%!
I know why Eric’s down 9 more pounds & lost 4% body fat. He built muscle.

That muscle kicked his metabolism into over drive, and his body started craving more food. He also chose exercises that helped ‘organize’ his nervous system & recruit more muscle.

He fed his body, as most former athletes know to do, and it burned up all the calories and then some.

His muscle raised his metabolism.

The dynamic exercise routine fooled Eric’s body into thinking he needed more muscle to cope with “the challenging new environment” he lived in.

Jenny’s plain old, boring exercise routine taught her body to cope with this increased demand by lowering her heart rate and blood pressure (both good things) so she could last longer.

Obviously, Eric’s body changed more and his program was more effective for fat loss.
*The Moral Of The Story:*

Eric just needed to know how to speak ‘Neuro’ and he was all set. Once he wasn’t speaking ‘baby talk’ to his body anymore, and he learned to have a conversation, the work was already done for him.

So what’s the purpose of exercising so much if you’re not going to look amazing after all that sweat and hard work?

In Double Edged Fat Loss, I teach you how to Exercise Less, Benefit More.

I hope you’ll join me for the next 2 weeks as I unveil 7 Fat Loss Videos that put Jenny & Eric’s story to shame. As it turned out, it had nothing to do with Eric ‘being a boy,’ did it?
*******************************************

PS – don’t forget – today is the LAST day to get all 7 Fat Loss Videos
+ a bonus video presentation & teleseminar with Joel Marion, Vince Delmonte,
& Dr. K (it’s up there right now)

Get access to the members’ area and see what’s inside:

DoublEdgedFatLoss.com

Dr. K shows you how to get six pack abs in half the time:

I just wanted to make sure you took advantage of an incredible offer that’s about to expire. I have NEVER seen anyone give away this many fitness goodies for freee. Every time I check out the Member Invite Area of DEFL, it’s crazy… there’s always more stuff up there (and still it’s not even a fraction of what’s on the inside):

DoubleEdgedFatLoss.com <——- Fight Your Fat Quickly & Easily

Here’s just a sample of what you’re going to learn by filling in your name & email:

1. How to never plateau with your fitness goals again
2. How to increase self-confidence with a 5 minute a day exercise (not what you think)
3. The real answer to why some people are uncoordinated and others are not
4. 3 Essential Points To Lose Fat Forever
5. What Neuro Fat Loss & Fitness means, and why this is the new rave in fat loss

Ok, get on over and see for yourself – one thing, though, unsubscribe anytime after 2 weeks – make sure you stick with this for at least 2 weeks, because I know what you’re getting and it just gets better and better as time goes on:

DoubleEdgedFatLoss.com <——- Get freee stuff right now

PS – do me a favor – listen to me on this one, ok?

DoubleEdgedFatLoss.com <——- I’m trying to help you

PPS – rumor has it that Joel Marion & Vince Delmonte pinned Dr. K down and got him to answer all kinds of questions related to:

Nutrient Training & Neuro Fitness

(I hear he’s going to post it to the Member Invite Area)

I just got crazy with a Dr. K fat loss circuit that he sent me to try out & I think you should too:

Click here for a FREEE fat loss workout

It’s 3 exercises, do them as follows:

50 seconds on, 10 seconds off
Repeat x 5, no rest

If you crush these exercises and tell me how they went, I’ll convince Dr. K to write you a killer article on the new trend in fitness:

Neuro Fitness

Now, hurry up and get moving.

Ever hear of this guy? (he’s a good friend of mine from the fitness industry)

DoubleEdgedFatLoss.com

Dr. Kareem’s figured out some new & really innovative way to help people like you get lean & slim down quickly. It’s a cutting-edge fat loss method that can be broken into 5 simple exercises – exercises you’ve probably already heard of, but never put together the way he does.

Here’s an NBC segment (with a live demo) on Dr. Kareem’s new fat loss method:

(you have to opt-in, but it’s worth it)

DoubleEdgedFatLoss.com

You said you want to get in great shape, right?
Well, it’s pretty hard to be lazy around this guy – you’ll see what I mean!

PS – it’s moments like these that decide how serious you are about your goals. This IS reliable & important information & this is some of the best fat loss information you’re ever going to find.

DoubleEdgedFatLoss.com