Flabby Arm Exercise – A sure fire way to tone and tighten the chicken wings in record time

By Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

Flabby Arm Exercise is the perfect cure for the most demanded problem in fitness, the dreaded chicken wing arm. The horror and embarrassment of waving to your friends, only to find that your arm is shaking more than your hand, has been a reality for thousands of women. The good news is with a few minutes of exercise that you can do at home you can transform your arms from flab to fab.

Fat is primarily deposited in the female form in three locations, the belly, the butt, and yes the back of the arm. In this section I am going to teach you some exercises to tighten and tone the triceps, the major muscle on the back of the arms.

The flabby arm exercise on this page will work the muscle of the triceps and tighten it up as well as burn calories at an accelerated rate.

Combining the exercises below with a gentle walk every morning before breakfast and you’ll see the results fast. A brisk walk will accelerate the fat loss effect and reveal the tight toned muscle these flabby arm exercise’s will build.


So let’s get down to work then. Here are my top techniques for tight toned triceps.

Overhead Triceps Extensions

1. Stand upright, with you feet shoulder width apart.
2. Hold your dumbbell directly above your head with arm fully extended. Clasp elbow with free hand for support.
3. Slowly let your elbow fold so the dumbbell is lowered behind your head.
4. Extend your arm back to the starting position. Repeat for the desired number of reps and switch arms.

French Presses

1. Lie flat on a bench. Hold the dumbbells directly above your chest with palms facing each other.
2. The Dumbbells should be just about touching each other.
3. Keeping your shoulders locked, let your elbows fold so the dumbbells are lowered down to either side of the head.
4. Extend both your arms back to start position and repeat

Triceps Kickbacks

1. Stand upright next to a bench. Place one arm and leg on the bench. Your upper body should be parallel to the ground.
2. Holding the dumbbell raise your elbow so your upper arm is parallel to the ground. Your elbow should be bent at right angles.
3. Extend your elbow so your entire arm is parallel to the ground.
4. Slowly return to the start position and repeat for the desired number of reps before changing arms.

Diamond Pushups

1. Lie face down on the floor with your hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place your hands in the centre of your chest and form a diamond shape with your index fingers and thumbs.
3. Your feet should be at hip width with your toes on floor.
4. Extend the elbows and raise your body off the floor.
5. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
6. Return to the start position by extending at the elbows and pushing your body up.
7. Remember to keep the head and trunk stabilized and in a neutral position by isometrically contracting the abdominal and back muscles.
8. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Hope you enjoy these exercises. Consisten practice every other day will have you trim and toned in no time and you can wave those flabby arms goodbye!

If you’d really like to improve your health you can get in the best shape of your life uasing these same principals and enjoy the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

All the best,

Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com


About the Author: Paul J.O’Brien is an international recognized expert in Isometric Training and physcial performance, a certified personal trainer, licenced acupuncturist and western clinical medic and writer. Paul is the author of “7 Seconds to A Perfect Body,” which teaches you how to develop a lean muscular physique without drugs, supplements or equipment using secrets of the forgotten founders of fitness. Learn how to get rid of stubborn fat, increase your lean muscle tissue, sculpt your phsyique and skyrocket your strength by visiting: www.Strong-in-7-Seconds.Com

Brilliant Back Exercises – A Balanced Body, Supple Spine and an Ache Free Back is There for the Taking.

By Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

Back exercises form the final part of three core muscles groups that need to be worked in order to achieve impressive and quick gains. The back is neglected for many reasons in the average workout program. Some range form as simple as out of sight out of mind ‘ you can’t see your back muscles in the mirror (unless you really flexible) so what’s the point in training them. Others say their back is too sore, and some just don’t see the point.

The back exercises listed here are crucial not just from an aesthetic point of view but because they are functional in nature. The majority of back pain is caused by a weakness of the muscles ‘ strengthen with these exercises and your back pain may well be behind you (sorry bad joke). People often over work their abs and neglect the back only worsening the condition.


Furthermore the back is a huge landscape upon which you can stimulate the body for that all important growth response. A well built back keeps you looking good in a suit, and allows you to perform better in your daily life. Not only that but proper posture, a problem for most, is an essential element in an attractive appearance.

On a deeper level, a healthy strong spine, keeps you younger, more energised and efficient. It aids in stimulating the mind and improves your mood, sleep and a whole host of other things.

If you’d really like to improve your health follow these back exercises below, and remember, you can take all the guess work out of training and have the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

Let’s get to work now with these incredible back exercises.

Dead Lifts

1.Stand upright, feet shoulder width apart, knees slightly bent.
2. Bend your lower back and knees to lower the weights down your legs.
3. Your Back must remain flat.
4. Your lower back should be arched inwards slightly.
5. Keep your head up throughout exercise.
6. Stand upright using your lower back and legs, maintaining a flat back and keeping your head up.

Single Arm Row

1. Stand upright next to a bench. Place one knee and one hand on the bench.
2. Your Upper body should be parallel to floor.
3. Keep your back flat, like you could serve dinner on it 😉
4. Hold one dumbbell with your arm extended.
5. Raise dumbbell up to your midsection keeping back still throughout movement.
6. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.


Lying Bent Over Rows

1. Lie face down on a flat or slightly inclined bench.
2. Hold two dumbbells and let your arms hang down.
3. Pull the dumbbells up towards your chest.
4. Slowly lower the dumbbells back down and repeat.

Add these back exercises into your workout routines and you will soon have a strong, supple back, that is both great to look at and functionally efficient. You will be able to reduce your back pain and be able to perform your daily chores and activities with greater ease.

You can take all the guess work out of training and have the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

All the best,

Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com


About the Author: Paul J.O’Brien is an international recognized expert in Isometric Training and physcial performance, a certified personal trainer, licenced acupuncturist and western clinical medic and writer. Paul is the author of “7 Seconds to A Perfect Body,” which teaches you how to develop a lean muscular physique without drugs, supplements or equipment using secrets of the forgotten founders of fitness. Learn how to get rid of stubborn fat, increase your lean muscle tissue, sculpt your phsyique and skyrocket your strength by visiting: www.Strong-in-7-Seconds.Com

Leg Exercises – Leave the Chicken Legs at Home and Walk Away with Legs that WOW.

By Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

Leg Exercises are crucial in developing a strong, lean, firm physique. Too often guys skip these in favour of concentrating on the upper body. Women skip them for fear they’ll end up with chunky legs. That’s all hog wash. You need to do leg exercises to gain muscle tissue be it mass or lean, and they are crucial in cutting weight and burning fat.

The reason for this has little to do with your muscles and more with your nerves. In order to stimulate the body into adapting and building lean muscle tissue you need to stress as much muscle as possible. The leg exercises below are designed specifically to stimulate the body into just that.

If you’d like step by step photos and comprehensive instruction check out 7 Seconds to Build A Perfect Body!, my 7 week course using the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

Without doubt the leg exercises below are among the best of the best and will stimulate tone and strengthen your whole lower body. It’s one of my secrets to quick body transformation. Treasure it and apply it. Let’s get to it.

The Bodyweight Squat

1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair.
3. Your upper body will lean forward slightly and your hips will shift backwards while going down.
4. Remember to keep your knees from going out in front of your toes while squatting.
5. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

The Dumbbell Squat

1. Position the dumbbell on side of your body
2. Start by placing feet shoulder width apart and holding your arms out in front of you.
3. Proceed to squat down like you are going to sit in a chair.
4. Your upper body will lean forward slightly and your hips will shift backwards while going down.
5. Remember to keep your knees from going out in front of your toes while squatting.
6. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Leg Press

1. Position yourself in the machine with your shoulders and back flat against the pad. Place your feet closer than shoulder width apart on the platform.
2. Start with your knees bent to a 90 degree angle.
3. Exhale, bearing the weight on the heels of your feet while straightening your legs. Inhale; slowly return your leg to the starting position.
4. Repeat as required.

Leg Curl

1. Position yourself with your back on the floor. Place your hands at your sides with the palms down on the floor.
2. Pace the heel of one foot on top of a Stability Ball
3. The other leg should be held in the air above ball. Raise your hips off the floor by pushing your heel down into ball.
4. Curl the ball towards the glutes by flexing at the knee.
5. Your hips should remain off floor.
6. Return to start position.
7. Remember to maintain stability of ball by utilizing muscles in the trunk and core.
8. To increase difficulty, raise hands up over chest.


There you have it, some of the best leg exercises you can do. Have fun, work hard and enjoy showing off pins that will get wolf whistles and legs a Greek God would be proud of.

I hope you enjoyed these legenrday leg exercises. The secret to making these incredibly effective is to apply isometrics, which I go into in more detail in 7 Seconds to Build A Perfect Body, but what you have in this article alone is more effective then the majority of fitness programs and gimmick products out there designed to firm up trouble areas like the thighs and buns, trust me, all you need is you to get in the best shape of your life.

All the best,

Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com


About the Author: Paul J.O’Brien is an international recognized expert in Isometric Training and physcial performance, a certified personal trainer, licenced acupuncturist and western clinical medic and writer. Paul is the author of “7 Seconds to A Perfect Body,” which teaches you how to develop a lean muscular physique without drugs, supplements or equipment using secrets of the forgotten founders of fitness. Learn how to get rid of stubborn fat, increase your lean muscle tissue, sculpt your phsyique and skyrocket your strength by visiting: www.Strong-in-7-Seconds.Com

How to Get Lean using Bodyweight Exercises

Getting lean with bodyweight exercises is actually quite easy. There are dozens of different ways you can set up a quick, fat burning bodyweight training routine. I will go over a few of these methods:

Tabata Intervals

Tabata Intervals are a unique interval scheme which requires performing 20 seconds of high intensity exercises, followed by 10 seconds of rest. You repeat this for 7 cycles, or 8 cycles.

That’s 4 minutes of exercise. Most Tabata workouts include 3-6 exercises, which comes out to a 12 to 24 minute workout. Beginners might need to do just 1 exercise per workout.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

Circuit Training

Circuit training can be as intense as you want it to be. The main idea is that you alternate between four different exercises with little to no rest in between each set. The more rest you take between each exercise, the less intense the workout will be.

Try to choose movements that target different muscle groups. If a particular muscle group is lagging, for example if your chest muscles are dramatically weaker then the rest of your body, then you can create a circuit with allpushup variations.

Tabata Circuits

Here’s a training method I’ve been experimenting recently. It basically combines Tabata and Circuit Training. What you do is choose 4 exercises. Perform the first exercise for 20 seconds, rest 10 seconds, then move onto the second exercise.

Here’s a sample template to help you understand how to perform Tabata Circuits:

  • Exercise #1, 20 seconds
  • Rest 10 seconds
  • Exercise #2, 20 seconds
  • Rest 10 seconds
  • Exercise #3, 20 seconds
  • Rest 10 seconds,
  • Exercise #4, 20 seconds
  • Rest 10 seconds
  • Go back to exercise #1

In the beginning, you will not be able to perform 8 rounds of this circuit. But start off with 3-4 rounds, and slowly build yourself up to 8 rounds. For more interesting workout techniques and bodyweight exercises, checkout Workout Without Weights.

Click here for more information.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

The Road to 100 Bodyweight Squats

Everyone talks about doing 100 pushups or a 100 pullups. Even though these feats of strength are impressive, they are simply that – feats of strength and endurance. The bodyweight squat is actually a much more important movement then thepullup or pushup.

I truly believe that everyone should be able to do 100 bodyweight squats. This is because it is the most important movement in our daily life. Each day we stand up, sit down, walk up stairs, jump into the air, sprint after things, etc.

Millions of movements throughout our lifetime all point back to the same range of movement as trained by the bodyweight squats. And when people get older, it is the hips and lower back muscles where they have problems.

Well, that’s all going to change now. Because I’m about to issue a challenge. If you are unable to do at least 100 bodyweight squats, then you need to take on this challenge. I’ll even give you a blueprint, a set of steps to achieve this goal.

Perform each level, once a week:

  • 20 sets of 5 squats, 30 seconds break
  • 17 sets of 6 squats, 30 seconds break
  • 15 sets of 7 squats, 30 seconds break
  • 13 sets of 8 squats, 30 seconds break
  • 12 sets of 9 squats, 30 seconds break
  • 10 sets of 10 squats, 30 seconds break
  • 10 sets of 11 squats, 30 seconds break
  • 9 sets of 12 squats, 30 seconds break
  • 8 sets of 13 squats, 30 seconds break
  • 7 sets of 15 squats, 45 seconds break
  • 6 sets of 17 squats, 45 seconds break
  • 5 sets of 20 squats, 45 seconds break
  • 4 sets of 25 squats, 60 seconds break
  • 3 sets of 34 squats, 60 seconds break
  • 2 sets of 50 squats, 120 seconds break
  • 1 set of 100 squats, as fast as possible

If at any level, you are not able to maintain the recommended rest break, then repeat the workout again the following week. Keeping the rest periods short is extremely important.

For more bodyweight workouts, exercises, and training ideas, check out Workout Without Weights. Click here for more information.

Can You do Bodyweight Squats Everyday?

I honestly don’t advise people to do any sort of exercise daily. Everything has wear and tear. Even walking. People who walk 5-10 miles on a daily basis – whether it be a part of their weight loss routine or work related – will eventually feel the burn out and exhaustion from the routine.

Exercise works in a very simple way: High intensity exercises will cause burn out quicker. Lower intensity exercise will cause burn out slower. Of course, this is all based on frequency.

Going back to bodyweight squats, I’ve heard of people doing a mini morning routine consisting of pushups, pullups, and squats. Perhaps such a routine using only a fraction of the repetitions you are able to do in each movement would be beneficial as a warm up and a way to get the blood flowing early in the morning.

I’ve used such a routine in the past. But the key to using a daily wake up routine is to make sure that it in no way interferes with your regular training. Mine did. Or I should say that my regular training interfered with my morning routine.

Try doing a set of pushups first thing in the morning when your shoulders are dead tired. Or, try doing a set of squats when you cold calves from the lower body work you did the day before.

So, like most things in life, I can’t give a straight answer to this question. However, what I can say is to be careful with such a high frequency routine. Carefully track your level of intensity and frequency and keep recovery in mind.

In fact, your recovery should be your number one concern.

For more insights, ideas, workouts, and bodyweight exercises, check out Workout Without Weights. Click here for more information.

Bodyweight Workouts: Do the 300 Workout with your Bodyweight

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The 300 workouts, from the film “300” is still a widely popular workout for people who want to challenge themselves with super intense workouts. However, many people are unable to do perform the full 300 workout because they lack a barbell and kettlebell.

Well, you can easily set up your own 300 workout using just your bodyweight. The idea behind the 300 workout is to perform 5-10 exercises with high repetitions each, and to complete the workout as quickly as possible.

The original 300 Workout looked something like this:

  • Pullups – 25 reps
  • Deadlifts with 135lbs – 50 reps
  • Pushups – 50 reps
  • 24-inch Box jumps – 50 reps
  • Floor wipers – 50 reps
  • Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
  • Pullups – 25 reps

Mens Health, who was the first magazine to publish the workout, actually did come out with a Bodyweight version. It looked something like this:

  • 15 bodyweight rows
  • 25 bodyweight squats
  • 15 pushups
  • 50 jumping jacks
  • 20 mountain climbers
  • 10 close grip pushups
  • 15 bodyweight rows

As you can see, this workout only has 150 repetitions. You can double the repetitions to make it 300. There are hundreds of different variations to the this workout that you can perform.

All it takes is a little creativity. For example, if you wanted to create a workout that trained your body to be more explosive, then you can perform a workout like this:

  • 30 Chinups
  • 50 Squat Jumps
  • 30 Clap Pushups
  • 100 Jumping Jacks
  • 40 Tuck Jumps
  • 20 Dive Bombers
  • 30 Pullups


Keep experimenting and come out with your own 300 workouts.

Kettlebells on You Tube: Top 5 Videos

There are hundreds of Kettlebell Videos that are posted on YouTube on a daily basis. I’ve decided to take the top 5 videos on YouTube and post them here. I’ve chosen videos which offer unique insights into Kettlebell training by offering unique workouts, training techniques, or ideas:

Kettlebell Video #1: Fat Burning Kettlebell Program

Kettlebell Video #2: Free Kettlebell Workout


Kettlebell Video #3: TT Kettlebell Top 5: Upper Body


Kettlebell Workout #4: TT Kettlebell Top 5: Lower Body

Kettlebell Video #5: Kettlebell Pros Workout

For more Kettlebell workouts, exercises, and training tips check out Chris Lopez’s Kettlebell Revolution program. Click here for more information.

What is Pyramid Kettlebell Training?

Kettlebell Pyramid Training is a popular training method used when athletes with to perform more repetitions for a particular exercise. It is not uncommon for some athletes to set goals of 100 Kettlbell Snatches, 200 Kettlebell Swings, or 300 Kettlebell Presses.

These challenges can have numerous benefits and carry over to sports and daily life. For example, being able to complete 100 Kettlebell Snatches would mean that an athlete is incredible well conditioned, with the ability to perform a task numerous times without hitting fatigue.

As you can tell, it’s also a great fat burning method. The pyramid training method is not complicated to understand. Much like a traditional pyramid which has a base and two sides, so does your workout. The base is the exercise, and the sides represent the repetition scheme.

Simply choose a movement and a target number of total repetitions. For example, lets say we want to perform 100 Kettlebell Snatches. Start off with a low number and move up the ladder until you hit half the number of reps.

In this case, our target is 50 repetitions. So, for example we can start with 5 repetitions and add 5 more repetitions after each set. A scheme of 5-10-12-20 repetitions would add up to 50 repetitions. Now you’re at the top of the pyramid.

From this point go back down the rep scheme and perform 20-15-10-5 repetitions. You’ve just complete 100 repetitions of Kettlebell Snatches!

The first workout will seem like hell on earth, but once your body gets used to the training scheme, you will learn to love high repetition Kettlebell training.

For more kettlebell ideas, workouts, and exercises, check out the Turbulence Training Kettlebell Revolution. Click here for more information.

Kettlebell Cardio Workout for Overweight People

Are you 20-30 lbs overweight? You’ve probably heard lots of people telling you to do tons of cardio. Well, if you’re anything like me, then you hate cardio. Don’t worry, I have a solution: Kettlebell Cardio.

The following Kettlebell Cardio Workout will help you drop fat without relying on long, boring steady state cardio workouts. I’ve chosen very simple movements that you can learn in a matter of minutes.

Lets first go over the movements:

Kettlebell High Pull

Front Squat

One of the best ways to perform cardio using Kettlebells is something known as Escalating Density Training (EDT). This is just a fancy name for a very simple training method.

The idea is to alternate between two or more exercises for a specific time frame. So for example lets say you want your workout to last no more than 20 minutes.

Then you would simply get a timer and set it to 20 minutes. Perform 10 High Pulls with each hand. Rest as needed, then move onto front squats. Perform 10 repetitions.

Rest as needed. Write down somewhere that you completed one round, and attempt to perform another round. Lets assume that you were able to do 5 rounds in 20 minutes.

The following week, your goal will be to perform 6 rounds in 20 minutes. Once you can do 10 rounds of the circuit in 20 minutes, it’s time to try some more difficult movements.

For some more kettlebell training exercises and workouts, check out the Turbulence Training Kettlebell Revolution program. Click here for more information.