Fitness for Busy Folk

Tag Archive: lose fat

4-Week Superset Abs Routine

People are always searching for the right workout that focuses on getting them their dream abs. Turbulence Training Abs Programs, instructed by Craig Ballantyne, are each, designed to give you ripped abs.

Doing hundreds of crunches are a waste of your time especially if your TBF (total body fat) is greater than 30%. Craig is not the kind of instructor that swears by hundreds of crunches. He has developed perfect, in-depth programs to provide you with the abs of that you have always dreamed of.

Turbulence Training workouts now include programs for extra abdominal work. Craig’s classic TT superset principles combined with his TT intervals, are the special blend of total body workouts and abs exercises to help transform your torso.

Traditional abs workouts cause too much impact on you lower back. Abs exercises, like the plank, are designed to work the stomach muscles without causing strain or damage to the back.

That is why the TT for Abs is the best program for safely getting results. The TT for Abs Program can give you the tools to sculpt your body, while strengthening your core.

Click Here to Learn More about the TT for Abs Program

NOTE: If you a grab a copy of this Turbulence Training Workout TODAY, you’ll get a free Tabata bodyweight and dumbbell workout you can do at home.

Click Here to Learn more about the TT for Abs Program

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5 Steps to Losing More fat with Bodyweight Training

Are you struggling to burn fat with your bodyweight programs? Follow these five basic steps to get re-started on your fat loss goals:

Step #1: Simplicity is the Key

This is something that we all need to be reminded of. You need to approach your fitness plan in small, simple steps. If you suddenly sit down one night and create this amazing training program that has you training 3 times a day, with 10 different lifts per workout, then chances are you won’t do it.

Especially if you’ve been completely sedentary for most of your life. Instead, start off with 3, 10 minute workouts per week. Then expand to 4 workouts per week. Gradually learn new movements, but still keep it simple. Focus on developing a strong foundation and moving one step at a time.

Step #2: Build on that Foundation

As we get more and more serious about our training, we tend to “settle.” In the beginning, we all start off with baby steps, but only until we reach a certain goal. For example, lets say my goal was to be able to work out 5 days a week, 30 minutes at a time.

So I start off with 3 sessions of 10 minutes, and steadily build up to 5 sessions of 30 minutes. I feel better, I look good, and I’m excited that I hit my goal. I’ve formed a great habit. But what do I do now? The thing I shouldn’t do is just shrug my shoulders and say to myself, “Well, now I’ll just maintain this level of fitness.”

The truth is that people that try to maintain their level of fitness never do. This is because your body doesn’t like maintenance. It likes challenge. If you don’t challenge yourself with a new goal and build upon the foundation you’ve already got, then your body will have nowhere else to go but down.

Step #3: Challenge yourself with Interval Training

One of the best and easiest ways to challenge yourself is with interval training. Interval training is basically performing an exercise for a set period of time, then either resting or moving onto a different exercise. For example, a very simple interval workout would be to perform Spinal Rocks for 30 seconds, then rest for 30 seconds.

I’ve had the best results with interval workouts that last 10-20 minutes and feature just 2-4 exercises. I usually keep my rest periods extremely short, but beginners should start out with a minimum of 30 seconds rest. Once you get comfortable with interval workouts, you can start to employ more advanced interval techniques such as Tabata intervals.

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.

Step #4: Challenge yourself with Circuit Training

Another way to challenge yourself is with Circuit Training. Circuit training is where you perform 4 or more exercises back to back with little to no rest in between each exercise. A good circuit training workout would be to perform sets of leg swoops, ellipse, quad squat, and half spinal rocks right after each other.

Beginners should start off with 3 circuits of 4-6 exercises, and steadily build up to 5-6 circuits. I generally like to use more difficult movements in my circuits and keep the number of exercises capped at 6. But I’ve also designed some great workouts that use up to 10 exercises per workout.

Step #5: Take a Break

At some point, you need to take a break from your training. I honestly don’t suggest a complete break from working out. Instead, do some other lower intensity activity for about a week, just to rest your mind and body. Some great ideas include yoga and mobility drills.

Speaking of yoga and mobility drills, Coaches Adam Steer and Ryan Murdock include Prasara Yoga and Intu Flow mobility training along with high intensity bodyweight training with unique exercises as part of a complete bodyweight training system.

The name of their program is Bodyweight Exercise Revolution. Coach’s Steer and Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.

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Two Elements to Help You Lose Weight Without Lifting Weights

We’ve been brainwashed to believe we need expensive gym memberships or fancy equipment to improve our health and physique. Nine months ago, I launched my site to debunk this myth. I’m going to take everything that I’ve been talking about in the past few months and let it all loose right here. In this post, you’ll learn how to lose fat without needing to go to a gym. Read more.

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Four Fitness Facts you Need to Know

Yesterday, I ran a short interview with my good friend and client, Dom K. Re-reading the interview made me realize four strong facts about fitness that he expressed through the short interview:

1) You can put on muscle and lose fat at the same time, it just takes longer.

Dom stated that he was 170 lbs when he first started, and he’s still a 170 pounds. However, his arms, legs and chest are much leaner. He’s also starting to see some signs of a six pack, whereas before, you could see that this guy was on a “bulking” phase. Everyone around him’s telling him he looks a lot “smaller.” Smaller while maintaining the same weight only means one thing: he’s put on muscle, while losing fat.

2) You can’t do everything in one day.

When Dom started out, he was hitting the gym 3 days a week, training with me 5 days a week, and playing basketball 5 days a week. I suddenly saw a decline in his performance in my workouts and he constantly complained of feeling tired. I knew he’d been over training. I told him he had two choices: eat more, or cut down on training. He decided to cut back on basketball at first. But when school started for him, he dropped our sessions to two days a week. Since then, his performance has gone up.

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3) Train fast and explosive for a higher vertical jump.

When I asked Dom what results he’s seen in basketball game, he said “I don’t know how, but I can jump higher.” Our training involves a lot of explosive moves such as the kettlebell swing, a variety of cleans, and sprinting. We also train as fast as humanely possible as we’re constantly pushing ourselves against the clock. This style of training is what helps with your explosive power.

4) It takes time, consistency, and proper form.

Dom said that he’d wasted three years before he got it right. I gave him his first gym workout a little more than a year ago and I trained him for a few days with a free one week pass to LA Fitness. In that time I basically taught him the big lifts he wasn’t doing: push press, deadlift, power clean, and bent over row. He has been following my advice ever since and the amount of time he spends on bicep curls has dramatically decreased. Everything takes time and consistency, but only if you’re doing things the right way.

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Bodyweight Burn


You CAN drop a ton of weight in record time.

But should you? Is it safe?

A long term approach to diet and training is obviously your best choice. But let’s face it, there are LEGITIMATE times in your life when you need to make rapid body changes:

* an upcoming special occasion when to want to look your best

* to kick off a fat loss goal

* to put the finishing touches on a transformation

* to bust through a stubborn platea

Maybe you and your spouse just booked a romantic last minute vacation deal, and you want to look your best for the beach. Or maybe you’ve got a high school reunion on the horizon, and you want the entire room to watch with envy when you walk in the door.

Whatever your personal situation may be, those “special moments” call for more aggressive fatloss methods.

But it has to be SAFE, effective, and without the risk of “inevitable” rebound weight gain.

And that’s exactly what I’ve found. My buddy and international fatloss expert Adam Steer just put the finishing touches on a brand new diet that’ll strip 10 lbs from your body in the next 12 days.

It contains the most powerful fatloss diet tactics Adam has learned in his 20 years as a coach, trainer and instructor. And today he’s GIVING AWAY his brand new 10-in-12 Diet for free.

Yeah, you read that right. It’s 100% *free* for anyone who grabs his groundbreaking new Bodyweight Burn program at $50 OFF the regular price:

==> The 10-in-12 Diet FREE today with Bodyweight Burn ($50 OFF)

Adam is a coach, and he does this stuff all the time. But he STILL got choked up telling me the stories of folks who couldn’t believe how different their body felt and looked in the mirror in LESS than two weeks.

I really want that for you too. That incredible sense of freedom you feel when life opens up. The sensation of your new slim body responding like it hasn’t since you were a teenager.

THIS is the fresh start that’ll motivate you to finally win the body of your dreams.

And you can have all that in less than 2 weeks — if you begin the plan today.

Here’s the thing…

The 10-in-12 Diet is NOT a get-slim-quick starvation diet. It’s designed to keep you healthy and energetic as you quickly drop the most fat possible without losing precious calorie-burning lean muscle in the process.

Adam uses two strategic — and little known — nutritional tactics to make this magic happen.

The first is his unique variation on the “Protein Sparing Modified Fast.” It’s basically a way to reduce calories without putting ANY of your valuable, calorie-burning lean muscle mass in jeopardy.

The second method is a fat cycling technique that Adam developed. Training your body to be “fat adapted” shifts it to burning fat as its preferential source of fuel. That part is well known. But here’s the twist. By strategically depriving your body of fat for short periods of time, you can trigger a powerful surge in fatloss as your body basically eats its own fat for fuel.

You’ve probably heard of carb cycling before. But Adam’s fat cycling, when done right, is even more powerful when it comes to pulling fat off your frame. Unfortunately, very few people are using it correctly.

By coaxing your body into this fat adapted state as you protect your precious calorie-burning lean muscle mass, you’ll actually see your belly get flatter in the mirror each morning. YouR clothes will feel looser by day 4. And by day 12 you’ll need to pull out some of your “skinny” clothes — or just go shopping for new ones!

As I wrote above, Adam’s strategic 10-in-12 Diet is NOT for sale. It’s only available THIS WEEK at the link below. Adam is giving it away for F.R.E.E. with his brand new Bodyweight Burn program:

==> The 10-in-12 Diet (available this week only)

After this week, the 10-in-12 Diet will not be available for sale anywhere.

But you can get it for *free* when you pick up the brand new Bodyweight Burn program at a HUGE $50 discount this week only.

==> 10-in-12 Diet for F.R.E.E. with Bodyweight Burn (save $50)


This is a real “no brainer.” The 10-in-12 Diet alone is worth more than the asking price of the entire program!

Enjoy your fastest fatloss ever.

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Why Spot Reduction for Women does not Work

The big trend amongst women is “spot reducing.” Spot reducing is when you choose one bodypart, and perform every known exercise to target that region in an attempt to “reduce” or lose fat specifically in that region.

Doesn’t work.

There are many studies which refute the concept of spot reduction:

In one study, the arm circumferences of high level tennis players were taken. Then fat deposits were measured on each arm. Researchers came to the conclusion that if spot reduction worked, the playing arm of a tennis player should have less fat than the arm. However, it was seen that both arms had equal deposits of fat.

Another study comes from the University of Massachusetts in the mid-1980s. 13 male subjects were chosen to perform 5,000 situps over the course of 27 days. Fat biopsies were taken from the subjects abdominals, buttocks, and upper back.

Fat similarly decreased on all three areas, meaning that if the calorie expenditure is high enough, a trainee will lose fat, however, the fat will be reduced evenly across the body. This study does explain why spot reduction APPEARS to work. It is not the spot reduction that’s working. What’s working is the fact that the trainee is exercising hard and expending enough calories to result in weight loss.

So if spot reduction doesn’t work, then what do you do?

You must perform compound, multi-joint movement which stress the entire body. These movements help you lose weight while burning fat all over your body. So, you’ll get the ideal body you desire much faster.

Here’s a great video showing some multi-joint movements for women:

Check out Flavia Del Monte’s workout program here!

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Bodyweight Training: How To Burn Fat And Build Muscle Without A Gym

Bodyweight training is one of the best ways to burn fat and build muscle.  Unfortunately, most people believe (or are led to believe) they need a room full of equipment or an expensive gym membership in order to improve their physique.  They completely overlook the fat burning and muscle building potential of bodyweight exercise.  I hope this article opens your eyes to the possibilities of using the gym you were born with!


Heads up: at the end of the article I’m going to share with you one exercise that simultaneously builds muscle and burns fat.


It’s happened to all of us at one point or another (even me).  We look in the mirror one day and we notice we are softer and fatter.  While we weren’t paying attention, our muscle tone and strength has decreased, and our waist size has increased.  This is when most of say, “It’s time to hit the gym.”


But hold on a minute.  I agree, it is time to do something about your physique.  But joining a gym does not have to be the answer.  As a matter of fact, you can start burning fat and building muscle today to improve your physique.


Let me show you how bodyweight training can improve your physique in as little 15 minutes a day…


Instead of joining a gym, that you may or may not end up going to, start by adding a bodyweight training program to your daily schedule.  Come on, it is easy to find 15 minutes to exercise.  And 15 minutes is all you need to do to start feeling and looking better.  Obviously, I’d like to see you exercise even more, but let’s keep it simple at 15 minutes for now.


So, you wake up in the morning and do 15 minutes of bodyweight calisthenics.  By the way, you’ll find this more invigorating than swilling down cups of coffee.  Do this every day.  Yes, every day, and you will see great results.


Now, I can hear some of you saying, “I thought you were only supposed to exercise every other day, or 3 times a week!”


This is true, if you are on a high volume bodybuilding program!  Bodybuilders need that extra day to recover from the huge amount of training they perform.  But you are only doing 15 minutes of bodyweight exercise.  This leaves you 1,440 minutes to recover between bodyweight training sessions.  This is more than enough.


Now, if you do this every day for a week, you do 1 hour and 45 minutes of exercise.  Do you think 1 hour and 45 minutes will start to tighten your muscles and burn off extra fat?  You bet it does!


Now, for the skeptics that think bodyweight training is too “easy”, or that you can’t get a great muscle building, fat burning workout in 15 minutes, I’m going to share an exercise with you.  (Remember, I promised to do this at the beginning of the article.)


This exercise is called the Burpee – Chin Up Combo.


Here is how you do it…


Stand under a chin up bar with your feet shoulders width apart and arms at your sides.  Bend your knees and squat down, placing your hands on the floor in front of you.  Kick your feet back so you are in the up position of the push up.  Perform a push up.  Jump your feet forward under your body… then explode up and grab the bar with palms facing you.  Perform a chin up.  Drop down and repeat.


Do this for a few minutes and your whole body will feel it, from your muscles to your heart and lungs, and you burn a lot of fat.  Try to do as many as you can for a full 15 minutes, and I guarantee you’ll have a new appreciation for bodyweight exercise.


I hope this article has opened you eyes to the fantastic possibilities of bodyweight training.  If you need to strengthen and tone your muscles and burn fat, start changing your physique today with your own bodyweight.  Make a consistent effort every day and you’ll soon meet your goals.


Coach Eddie Lomax, author of Workout Without Weights uses bodyweight calisthenics to improve fitness, burn fat and build an attractive physique.  No equipment necessary, so you can start today!

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Core Abdominal Workouts

Ab Exercises: General Info

Author: Jason Taylor

Few bodybuilders would argue against the importance of abdominal exercises in order to look good. But ab exercises are also important to enabling a person to feel good and perform well. Your body’s core, the area around your trunk and pelvis, is related to every physical action you perform. It is also the location of your center of gravity. By doing upper and lower ab exercises and having strong abdominal muscles, you also strengthen the support system for the muscles in your pelvis, lower back, and hips. This provides increased protection for people with lower back problems and injuries. Strengthened ab muscles also allow for greater controlled movement, and a more stable center of gravity. While this is important to increasing performance and guarding against injury in any athletic endeavor, it is also important for nearly any physical activity, including sitting. Strong ab muscles help you to sit properly without slouching; this supports the lower back and is important for people sitting at a desk for long hours.

The frequency of abdominal exercises

Ab exercises should be done at least three times a week. Select exercises that workall of your core muscles simultaneously. Rather than concentrating on the number of repetitions, your goal should be to exercise with proper form. Make sure to breathe, with full inhalations and exhalations, throughout each movement.

You can even perform abdominal exercises whilst at home

There are numerous ab exercises that you can perform in your home, even while watching television. The simplest is the regular sit-up, or ab crunch, that everyone knows how to do. In this exercise, lay with your back on the floor, and bend your knees to allow your feet to lay flat on the floor; your arms can be crossed in front of your chest, or to add more resistance and to support the neck, they can be locked behind your neck or the back of the head. Using your ab muscles, slowly lift your shoulder blades off the mat. After completing a full slow exhalation, slowly return your back down to the floor. Do not use your arms to pull upwards on your head or neck. Your abs should do the work, and your hands are only there to support your neck muscles. Try this exercise on a stability ball in order to engage more of your core muscles and create an additional challenge. Using a stability ball for ab exercises is an excellent way to strengthen your core, as well as to add variety in doing regular ab exercises like the plank. If you tire of doing isolated ab exercises, try yoga or Pilates, which are both great for strengthening your ab and core muscles.

If you’re looking for a solid core workout that will help you get solid six pack abs, then I recommend checking out TT for Abs 2K11. Click here to learn more!

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About the Author

Jason is a good health and fitness enthusiast. Visit the health care, sport authority site for more informations.

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Women: How to Lose Fat in the Right Places!

Finding the right workout program is like finding the right guy. You might have gone through a lot of losers, but eventually you find a guy, or in this case a workout, that works. If you are with a guy who does not understand you and your needs, then you’d just be wasting your time and energy. You need a guy (er…a workout program) that fits you like a puzzle piece.

The goal is to lose fat, without losing your curves. You need a program that understands YOU and is specifically designed to meet your needs. Unlike most other programs, this program needs to be designed by a woman, not a man. A system designed by a woman, for women.

Well, I have found such a program for you!

Introducing: Flavia Del Monte! Flavia is the future of fitness. She is one of the few female trainers out there approaching female fitness in a way that I agree with.

Flavia Del Monte is the wife of Vince Del Monte, who I must say, is a huge fan of I’ve been posting his videos for quite a while now, and have watched all of his wedding videos (though I couldn’t make it to the wedding. Bummer!)

Most trainers recommend hours upon hours of cardiovascular exercise. Sure, you will lose weight, but you will also lose your curves! Most women don’t want to be stick-thin because as they already know,  guys love women with curves (I know I do!).

With that said, Flavia’s approach is different. She recommends that women build muscle in the areas of their body that they want to accentuate. In other words, its not really about losing fat in random places, but instead gaining muscle in all the right places!

As a woman, you probably think,”Building muscle? That’s for guys!” Building muscle is NOT just for guys. That myth holds women back from doing many exercises because they fear that it would make them look manly. Such fears are NOT based on fact. It WON’T make you big and bulky, and there are many reasons why. The main reason is that women simply do not have the same amount of testosterone that a man does, so they cannot build the same amount of muscle that a man does. It is a physical impossibility for a woman to build the type of muscle a man does naturally. Most women that you see with such muscles use different methods and substances to build such muscles.

Women who incorporate muscle building exercises into their programs will be able to target all the trouble spots including thighs, butt, stomach, and arms. On top of that, with Flavia’s program, you will be able to drop fat super fast!

Okay, so you might want proof that Flavia’s workouts work, right? Well then, let’s take a look at a sample Chest, Triceps, and Biceps workout that Flavia performs in the gym:

Pretty tough, eh?

Flavia’s program is actually a set of DVDs.

Disc one focuses on your hips.
Disc two is abdominal workout and will help you get a lean, sexy stomach.
Disc three is all about the booty.
Disc four targets the shoulders, a muscle group most women do not place enough emphasis on. This will help your arms, shoulders and back look super sexy.
Disc five includes a back workout that will help you reduce back fat.
Finally, disc six gives you a blueprint of the entire program.

With Flavia Del Monte’s new training regiment, you will be able to pack on muscle and lose fat in all the right places so that you could have the body that you have always dreamed of! Her system ensures that age and metabolism should never hold you back from getting the body that you are destined to have.

Now is your time! Take the leap that could change your life for good. Click here to learn more!

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Get Stronger with the Decline Pushup

Whats a super easy way to double or triple your pushup strength? Do decline pushups! This pushups variation is actually the back bone of the Ultimate Fat Loss Warrior programs. Why? Well…first lets go over what Decline Pushups are:

How to Get Stronger with Decline Pushups

If you can do 10-20-30 regular pushups and want to increase your pushup numbers, then the easiest way is to perform more difficult variations! Decline pushups are the ideal answer because when your legs are elevated, stress is transferred onto your arms, chest, shoulders, and abs.

A lot of people fail with pushups because their core is too weak. So a great way to force your abdominals to work harder is to perfor Decline Pushups. Once you get strong with this variation, place your feet on a stability ball as shown in the video to get your abs even stronger.

Yet another reason why people fail at pushups is because their shoulders are too weak.Again, the answer is to use the Decline Pushups to strengthen the shoulders.

After these variations, go back to doing pushups and notice how easy they are!

Recruit More Muscle with the Decline Pushup

As shown in the video, performing deeper pushups using pushup handles will help recruit more muscle fiber. Recruiting more muscle fibers will result in strength and muscle gain. And we know what happens when you gain muscle!

You increase your daily calorie needs, boost your metabolic rate, and in turn burn more calories and fat. In short: build muscle and lose fat.

All of the exercises we choose in Ultimate Fat Loss Warrior workouts are designed to help you pack on muscle and lose fat. If you haven’t done so already, join the members section today! ===>

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