Thursday, December 19, 2013
Wednesday, December 18, 2013
Monday, I revealed a few very simple changes in your ab workouts will boost your 6-pack. However, today I'll discuss some of the pro's and con's of the best fat burning strategies around...
Weight loss is simple in principle - burn up the calories you consume and exercise; however if you are only running on a treadmill every day guess what will happen?
You'll lose valuable muscle as well as fat! Your goal is to lose fat not muscle! Your training routine should include a variation of exercises and training strategies which will result in melting fat from your body, building lean muscle and conditioning your body.
You could try dieting only, but as you may already have worked out, dieting in the long run won't help define your body. Worse still, despite losing some weight initially, dieting alone will actually slow your metabolism down, making it even harder to lose fat!
Maybe you might decide to try a home workout DVD, which will certainly help you add more variety to your workouts... however, the truth about these workouts are that most are focused on long, cardio routines which not only eat into your precious time and muscle, but they also don't show you how to eat properly!
You might decide to join a weight loss class which is great for making friends...but not much else! That's because they focus on weight loss and not fat loss, plus, they always push long cardio as being the answer - the very thing which will EAT into your muscles giving you a soft, undefined look and exactly what you're trying to avoid!
You could hire a personal trainer which would be an excellent investment because you'd benefit from one-on-one time to really take your body to the next level. However, personal training is VERY expensive and unless you can afford to keep hiring one, it becomes difficult to maintain your results.
Or perhaps you might consider taking a proper program that addresses the need for short, powerful, high-intensity workouts as well as tailoring a nutritional plan for your needs.
A program such as lovesexyabs will help you blast fat in less than three 45 minute sessions a week and will sculpt your body to defined perfection in no time at all. Not only will you get all the tools you need to burn fat around the clock, but you'll learn how to eat to burn fat properly!
Be sure to check it out here: LoveSexyAbs
Here's to your fat-fighting success,
P.S. If you haven't already you can get a FREE copy of the LoveSexyAbs Nutritional Guide by clicking here.
Monday, December 16, 2013
Over the last few days I've shared some awesome strategies to help you blast fat from your body in double quick time.
Today I want to discuss how some simple changes in your ab workouts will boost your 6-pack... Let me reassure you though that getting great abs isn't as hard as you think. It really is a matter of knowing what works for your body...
...and that includes DITCHING the sits up!
Not only do they NOT work, but done incorrectly and you'll damage your neck and spine. Crunches are great for beginners, but in truth, they aren't the most effective ab exercise at all. The key to successful abdominal training is to use a variation of effective exercises.
Instead, try isometric movements like the plank and side plank to really work your core muscles and experiment with equipment such as the stability ball to add variation to your workouts. Core workouts don't 'build' the muscle the way traditional ab workouts do (which incidentally can make your belly look bigger and more rounded), but instead pull the deeper ab muscles in, tightening and flattening abs beautifully.
Here's how to do the plank:
Start on elbows and knees, locking hands together. Straighten legs and raise your body so that you're supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air.
Tighten the abs, pulling them in as if you were trying to button up a tight pair of jeans. Hold this position for 45 seconds to begin with, extending the time as you get stronger.
Here's how to do the side plank:
Lie on your right side, propped up on your elbow. Let your left foot rest on top of your right, and then push your body up so that your body forms a perfect triangle with the floor. Don't let your left shoulder roll forward or back. Hold the position for as long as you can, tightening your abs and then repeat on the other side.
If you don't do any other exercises, make sure you include these two to really flatten and tone your abs.
If you haven't already you can get a FREE copy of the LoveSexyAbs Nutritional Guide by clicking here.
Here's to your fat-fighting success,
P.S. Check out the accelerated fat-loss plan 'LoveSexyAbs' available at http://scrnch.me/pgmcv
P.P.S. Next time I'll talk to you about how different types of training affect your fat-loss results.
Sunday, December 15, 2013
Today, I'm going to tell you which foods are GUARANTEED to burn fat from your body well AFTER eating, and how you can add these to your diet to boost the results of your fat-burning workouts.
But first, let me ask you something - how would you feel if you knew every spoonful of food you were eating was BURNING calories rather than adding inches to your waist?
It's hard to believe I know, but let me share with you my top tips to help you do just that!
1. Eat unprocessed foods 90% of the time. That means no added sugars, fats, sauces. Processed food doesn't just add inches to your waist, but can cause real risks to your health.
2. Avoid unhealthy trans-fats and hydrogenated cooking oils such as margarine, cakes, readymade pastries or anything which has been pre-fried, since these foods contain carcinogenic fats (cancer causing)
3. Ensure you include quality protein, which builds and maintains lean muscle and has a high thermic/fat-burning effect.
4. Eat plenty of vegetables and small amounts of fruit to fill your stomach without adding inches. Eating these will supply your body with fiber, water and vitamins.
5. Drink water and herbal drinks and ditch the sugary drinks! Green tea has a natural fat-burning effect, so make a habit of drinking this 2-3 times a day.
Keep in mind that fats are not your enemy! Healthy fats slow down digestion and reduce food cravings. You can find healthy fats in such food sources as fish oil, olive oil and mixed nuts.
A great way to trick your body into burning fat is by eating heavy starchy carbs early in the day before workouts and then get the rest of your carbs from a variety of vegetables which not only supply your body with vitamins and disease fighting benefits, but burn fat from your body.
Another top tip is to eat little and often rather than eat 3 big meals a day. Doing this will not only boost your metabolism, but will prevent hunger pangs and unexpected snacking! Brilliant! It's just small changes in your diet which ensure your long-term fat-burning success.
And if you want to know more about how to incorporate these tips and tricks into your daily life with your exercise, then the accelerated fat-loss plan 'LoveSexyAbs' available at http://scrnch.me/pgmcv will show you EXACTLY how to combine EPOC workouts with correct nutrition to blast away fat from your body and sculpt amazing definition. Be sure to check it out!
Here's to your success,
PS - If you haven't already you can get your copy of the LoveSexyAbs Nutritional Guide by clicking here.
Saturday, December 14, 2013
On Dec 8 (http://how-burn-fat.blogspot.com/2013/12/discover-how-to-lose-stubborn-belly-fat.html) I shared how high-intensity training, the correct nutrition and focusing on fat loss is the best way to help you sculpt an awesome body. In today's email, I want to share with you a very powerful secret tip which can really help you burn even MORE fat effectively.
I am talking about a tip so powerful that it helped a client 36 year old Marc Soffer to lose several inches from his belly in just 9 weeks. Marc, like most people trying to shift belly fat, trained frequently and ate healthy portions of balanced meals...
However, by making just ONE simple change to his workouts, he went from having a flabby gut to a 6-pack in less than 9 weeks and he did it using excess post-exercise oxygen consumption (EPOC).
Now before you click away, let me explain that EPOC is simply your body's way of burning even MORE calories AFTER a workout during the 'afterburn period' where if you use the right techniques, you can literally burn fat while you sleep!
Put it this way, it's a long-held and common belief that spending hours doing boring cardio is the fastest way to burn fat...but in actual fact, it's the single most misleading fat burning myth ever!
The truth is the afterburn effect for long cardio only lasts around 3-4 hours, compared with up to 48 hours if you do high-intensity workouts which create the EPOC effect. It's so powerful that a short session of high-intensity activity will help boost your metabolism and burn fat while you sleep!
I can GUARANTEE that most people in your position have never even heard of EPOC. And if you want to know how to incorporate the EPOC effect in your workouts, then you simply alternate short periods of intense work with short periods of recovery...that's it!
The great thing about this type of training is you can apply it to any type of exercise, including strength training - so make sure you use this technique to burn even more fat from your body today!
Click here to see a video presentation on how you can get start creating amazing afterburn effects for your workouts.
Here's to your success,
PS - Look out for my next post when I reveal easy ways to burn fat with the food you eat - make sure you tune in to find out how!
P.P.S. Download your FREE copy of Nutritional Secrets For Effective Fat Loss
Thursday, December 12, 2013
Oops, I forgot to add the workout that Shawna wanted me to give you from her new program Challenge Complexes. You can check that out below, but first I wanted to tell you a bit about this style of workout.
There’s a trick to putting together ‘complex’ workouts. Often times trainers try to make things challenging by putting together impossible exercise combinations. Shawna says that complex workouts really need to be simple in their design so as not to cause strain on certain muscle groups and to ensure you stay injury free.
That’s what I love about her workouts: safe, effective and fun. They’re full of variety and challenges but they aren’t ‘impossible’. Shawna is as experienced a trainer as they come. She’s in incredible shape at 50 and uses complexes in her training.
Okay, here’s the workout:
Let’s Get This Started (Reps and rounds)
Equipment: dumb bells
Choose a weight that you can use for ALL exercises.
Do 8 reps of each exercise. Try not to put the DB’s down the entire set, do 6 rounds. Time your workout, match the time with increased load the next time out:
· DB push up (hands on dumb bells)
· Spider crawl (per leg)
· Weighted burpee (squat thrust to deadlift)
· High pull
· Front squat push press
· Rest 30 seconds to one minute
Do 6 rounds
Have fun with that one and make sure to check out her plan.
Challenge Complexes is only $19 this week. That works out to about 70 cents a workout.
Money well spent, even during the holidays when I know that money can get tight.
Today I want to give you a chance to get your hands on the EXACT program you need to get your body in BETTER condition BEFORE the New Year even starts.
This guide will provide the perfect workouts to use so you can hit the sweet spot of fat-loss even before the holidays begin... all while building lean, defined muscle.
Look, you may already be feeling holiday stress, you don’t need to add to it by having long workouts or worse yet, NO workouts because you ‘don’t have time’.
With stress (even the stress from a long workout), your adrenal glands pump out cortisol, the fat storing hormone. You need a plan for quick and effective workouts.
Here’s exactly how it works.
When you use Shawna’s 20-minute complexes, you’ll automatically "shift" your hormones into fat-burning mode WITHOUT stressing out your adrenal glands which release fat-storing cortisol with long workouts.
...And it has nothing to do with just shortening your workouts.
Inside this system you’ll discover a new and different way to train that will:
-replace boring cardio
-improve your athleticism
This extreme fat-burning method strategically "spares" hormones, like growth hormone, by using a specific combination of strength training and "just enough" high intensity exercise to hit the SWEET SPOT of fat-burning.
==> 20 minute EXTREME fat-burning breakthrough <------ do NOT click yet
Now, you do these simple to follow workouts right in the comfort of your own home. You’ll get coaching videos to guide you through each workout.
- NO need to spend time in holiday traffic.
- NO need for fancy equipment: just a barbell, a set of dumb bells and a KB.
- NO excuses.
Just get your workout done in 20 minutes or less.
You’ll love how you look and feel at the start of the New Year when everyone else is 8 – 13 lbs heavier.
So do yourself a big favor.
Grab Challenge Complexes and get abs for Christmas in just 20 minutes a day.
The way I see it you basically have two choices...
CHOICE #1: Wait until after New Year’s, get fatter, regret you didn’t take action sooner, and try your best to get in great shape AFTER the holidays.
CHOICE #2: Start using Shawna’s Challenge Complexes today and take advantage of the PERFECT plan and strategy to guarantee you’ll be looking and feeling great by New Year’s and beyond.
Hmmmm...seems like an OBVIOUS choice to me :-)
Get the entire system and thank me later:
Remember...it’s either the pain of taking action RIGHT now, or the bigger pain of regret after the holidays.
Wednesday, December 11, 2013
Of course you know that muscle is key to the fat burning process. Muscle is more ‘dense’ than fat meaning that it takes up less space in your jeans. Your body weight may drop or even stay the same weight, but your shape will drastically change.
And change is what it’s all about. Who cares what the scale says if you’re looking better naked and not ashamed to lift up your shirt and show off your abs?
These complexes take about 20 minutes <= Best complexes EVER
Lots of people are STILL using cardio to try to get their abs to show. Whether you’re doing low intensity cardio like running on a treadmill or even doing HIIT (high intensity intervals) you may be getting to a point where results are just not happening.
Are you strength training as well as doing cardio? If your workouts are too long you can run into overtraining PLUS encourage cortisol, which is the hormone that promotes fat storage.
How about a scientific workout that manipulates your fat burning hormones?
Complexes involve incomplete workout recovery for lactic acid and GH production. This is paired with strength training moves that will build lean muscle, boost your fat burning hormones and reduce your fat storing hormones – in about 20 minutes. Bonus: More lean muscle means an increased resting metabolic rate to burn more calories even at rest.
It can be done… when structured right…
My good friend, Shawna Kaminski has a really unique and simple to follow plan for you using the power of complexes (the same type of training the hot celebrities use for their movie roles)
You’ll find cool workouts like this one below that she allowed me to share:
Workout 2 Six by Six (Reps and rounds)
Choose a weight that you can use for ALL exercises. Try not to put the bar down throughout the set. Rest up to one minute between sets.
6 reps of each:
· Bent over row
· High pull
· Front squat
· Push press
· Burpee with push up
Rest 30 sec to 1 minute
4 to 6 rounds
Even though Shawna is 50 years old, she’s literally the oldest hard body I know, she looks and performs like a woman easily 20 years younger. Her secrets WORK, her plans WORK.
You’ll get expert coaching every step of the way since each workout comes with a coaching video so you’ll know exactly what to do.
Tuesday, December 10, 2013
My good friend and super hot trainer (who’s also the OLDEST hard body I know) says: ‘Age is only a number and NEVER an excuse for excessive belly fat or being inactive. I hope your belly fat is listening here.’
It should be easier to take advice from someone who’s a little older that’s walking the walk.
It’s easier to dismiss advice when it comes from a trainer in their 20’s, one that hasn’t bore children, changed careers, had life experiences or otherwise been on the planet for more than a few decades. When you hear this from someone who isn’t a spring chicken, then your belly fat should be getting a little nervous.
Shawna has proven that there are multiple ways to maintain super high intensity workouts to get rid of YOUR belly fat while respecting your body. It’s not wise to go crazy on stupid training protocols whatever your age. You need to increase intensity to workouts slowly in a progressive manner that helps you avoid an injury disaster.
You’ll get the results you're after without the aging aches and pains you may think you’ll get with her intense workouts.
Take a page from Shawna K’s book, which by the way as visible abs year round without crazy dieting or training all day long. She has this for you:
Here’s a month of fun home workouts for you to use to kick your belly fat to the curb. You’ll need about 20 minutes with very little equipment and space.
You’ll get this FREE when you grab her Challenge Complexes before midnight tonight.
Challenge Complexes is a new program just released that uses minimum equipment to burn fat, boost metabolism AND build muscle in workouts that are 20 minutes or less.
Honestly, Shawna is one of the MOST respected trainers out there. Like I said, her body speaks for itself, she clearly knows a thing or ten about training.
I hate cardio.
Don't we all?
Well, sadly, no. When I go into my gym I still see row upon row of cardio machines jammed with magazine readers hoping to lighten the load of their belly fat. But it won't happen.
Did you know that traditional cardio increases your cortisol production and can lead to muscle and strength loss?
Also a recent study at the University of Tampa showed that adding ‘Jogging’ to a weight training program decreased strength gains by 50%.
If you're getting weaker you're losing muscle. And if you're losing muscle, your fat percentage is going up.
I don't know about you, but I'd rather be stronger and leaner than weaker and fatter.
Yet another reason NOT to do traditional cardio.
Sure, we all know about HIIT, but let’s face it, you can get too much of a good thing. If you notice that you’re feeling your performance is lacking, you’re getting weaker, losing muscle and generally just looking ‘soft’, it may be time to put HIIT on vacation.
One that will burn fat, boost metabolism and build muscle in 20 minutes or less?
If you want to look like (and feel like) a super hero, build your strength and coordination, and make everyday activities so much easier…
… just use this approach for 20 minutes or less.
This approach (once only used with athletes) will strip off body fat and build rock solid muscles at the same time because of the metabolic and progressive approach.
Shake up your program with something completely different.
Sunday, December 8, 2013
If you're trying to lose weight and get a toned, sculpted 6-pack, then let me ask you something:
Are you sweating it out with hundreds of sit-ups and crunches?
If you are, you need to stop right now, because all the sit-ups and crunches in the world will NOT give you a 6-pack! And neither is losing weight! One of the most important things you can learn about sculpting a perfect body is that amazing definition in your muscles starts with FAT LOSS and NOT weight loss! The two are not the same!
Believe me, there are lots of other reasons why you can't shift stubborn belly fat or sculpt a solid 6-pack, and much of this has to do with the right workout plan and consuming the right foods in the right quantities...
And over the next few postings, I'll share those exact same secrets with you so you can be well on your way to sculpting the body of your dreams!
One of the reasons why you can't burn fat effectively is because even though you exercise consistently and train hard, your workouts aren't effectively tailored to your EXACT fat-burning needs!
You need to encourage your body to burn fat with a specific fat-burning plan which is right for YOU. Think about that for a second - Your body is as individual as a fingerprint and will react differently to the next person. Choosing the right fat-burning plan and learning how to incorporate this into your workouts will really help your body burn away stubborn belly fat.
High intensity strength training is just one example of the type of training you should be doing to burn away excess fat and help you burn extra calories hours after your workout has ended. Combined with the right nutrition, this type of training is one of the fastest ways ever to get in to great shape and sculpt a sexy mid-section.
And if you want to see what high-intensity training can do for you, watch this free presentation!
To your success!
P.S. Download your FREE copy of Nutritional Secrets For Effective Fat Loss