Today, I did a home workout that lasted for less than 15 minutes. I [...]]]> I try to have my workouts in the early morning. I found that when I train during the morning, my energy level jumps up and I am more focused and relaxed. I’m able to work better and I’m less tired. It’s great.

Today, I did a home workout that lasted for less than 15 minutes. I only used my body weight and two dumbbells of 15 pounds each. That didn’t stop me from creating a workout that made me grunt like crazy. I was sweating profusely by the time I was wrapping up the exercises.

Here are the exercises I did:

Jumping Jacks - This exercise was my warm up. I wanted to get my heart rate up and to get my body ready for the exertion I had planned for it.

Forward lunge with bicep curl - This is a powerful exercise for the upper and lower body together. You hold a dumbbell in each hand (I used my 15 pounders). You take a step forward for the lunge and curl both dumbbells together. You return to the starting position and repeat. Don’t forget to train both legs.

Burpees - An ultimate favorite and one which is still causing me trouble. I find this exercise very hard to do. To perform the burpess you begin with a squat. Place both palms on the floor. Jump with both legs backwards until you’re in a push-up position. Do a push up. Jump with both legs back to the squat position. Stand up and jump high. Try to do 10 of those. I dare you.

Side step squat with dumbbell hold - Hold a dumbbell with both hands at the center of your body with both arms curled. Stand with both legs together. Take a step to the right with your right leg and go into a squat. Go back to the starting position. Repeat with the left leg. Do as many as you can.

Horizontal dumbbell swings – This works the shoulders but it’s much less intensive than the previous exercises. Take a dumbbell in each hand. Stand with your feet slightly apart. Swing both dumbbells to the side. Make sure to focus on how your shoulders feel and play into the exercise.

That’s it. It takes a few minutes and it can be really intensive. I learned some of these exercises and combos from Dr. Kareem Samhouri, a fitness expert I admire. Dr. K has allowed me to offer you a free report in which he shares a unique fat loss formula.

Fat loss formula (free download) <=== Click here to download

Today I want to share with you a nice and short article by Craig Ballantyne, fitness expert and creator of the TT for Abs program

Enjoy…

If you’ve been struggling to get flat, sexy abs and burn belly fat with traditional workouts, then you are going to love these 5 weird abdominal [...]]]> Hi,

Today I want to share with you a nice and short article by Craig Ballantyne, fitness expert and creator of the TT for Abs program

Enjoy…

5 weird flat abs fitness tips

If you’ve been struggling to get flat, sexy abs and burn belly fat with traditional workouts, then you are going to love these 5 weird abdominal exercise and diet tips.

Over the last 13 years as a trainer and athlete, I’ve been studying every expert and research study I can find about the best way to get flat abs.

Today, you’ll discover 5 weird tips you might not know when it comes
to getting a flat stomach and firm abs.
#1 – The best interval training work-to-rest ratio for losing belly fat might be 1-to-1.5.

In an Australian study, researchers found that doing intervals for 8 seconds followed by 12 seconds of rest resulted in significantly more belly fat burning than long slow cardio.

Now I know that 8 seconds on and 12 seconds off sounds a little annoying (just try doing that on a machine), but the good news is that these researchers found that going for 24 seconds followed by a 36 second rest works just as well for boosting fat burning hormones.

#2 – Dr. Chris Mohr’s #1 weird diet tip is…

I just finished up a fat loss nutrition interview with Dr. Mohr and he told me that his simple, yet slightly weird #1 diet tip for fat loss is…

“Get almost all of your carbohydrates from fruits and vegetables.”

I really liked that tip because I’ve been telling people this for years, and it’s part of the Fat Loss Foundation you’ll discover in my Simple Nutrition manual & DVD.

#3 – You need to be able to do a Plank exercise for 2 minutes.

Dr. Stuart McGill, the world’s leading expert on low back health, says in his book that a person with fit abs should be able to do a plank exercise for 2 minutes straight.

If you can’t do the plank for 2 minutes, then you need to lose belly fat and you need to get an abdominal workout DVD program that works
your abs properly.

Here are the best abdominal exercises DVDs you can get:

=> TT for Abs program

#4 – New research shows that supersets training burns more calories than traditional straight set resistance training.

And that’s exactly what you’ll get in every short, burst exercise workout.

The short, burst superset programs save you time (getting you done in half the time of a traditional resistance workout) while helping you burn more fat.

#5 – To see your abs, a man will need to be close to 10% fat and a woman will need to be at about 16% fat.

Of course, the more muscle you have, the easier it will be too see your abs, so you’ll still be able to see a 4-pack on muscular guys when they have 12-13% fat.

But the bottom line is that you need to use the Simple Nutrition plan combined with the short, burst exercise workouts to burn belly fat to see your sexy abs.

BONUS Tip – A great way to work your abs harder than normal planks is the Stability Ball Plank.

Research reported in Men’s Health magazine reported this exercise to be 30% harder on your abs than a regular plank.

And last Friday I used an interesting technique with this exercise that caused my abs to be sore for days. But that’s another story for another weird abdominal exercise article – coming soon!

Remember, for the best flat abdominal exercises and belly fat burning circuits, you need the TT for Abs Home Exercise DVDs & Simple Nutrition plan from this website:

==>>  TT for Abs program

= End of Article =

I hope you enjoyed the article and that you see just how much Craig Ballantyne knows about what it takes to burn fat fast.

Craig is holding a special limited time sale on his TT for Abs program which includes workout DVDs and more resources.

The sale ends tomorrow.

Knowing how great Craig’s material is, I decided to award those of you who decide to wage war on their belly fat by offering my own 3 bonuses for those who decide to order the TT for Abs program today.

The bonuses include:

- the How to Boost Your Metabolism guide, a special manual with easy to do tricks and tips to turn your body into a fat burning machine.

- The Maintain Don’t Gain Guide, that will help you maintain the new body you get with the TT for Abs program. No more yo-yo dieting for you.

- The Losing Weight without Starving guide that will show you how it’s possible to shed weight without depriving yourself silly in the process.

To get all these bonuses you need to take these steps:

1. Order Craig Ballantyne’s program from this link: TT for Abs program

2. You will get a receipt to your email. Just email that receipt to me to
john [ a t] burnmybellyfat.com  for verification.

3. I will email the 3 bonuses for you straight away.

I wouldn’t be offering these great bonuses at no cost to you if I didn’t
firmly believe in Craig Ballantyne’s awesome TT for Abs program
It’s one of the best ways to get flat abs.

Take the first step to flat abs today. My bonuses will help.

I’ve had such a day recently and I couldn’t help but feel guilty about it. After [...]]]> Let’s face it, you don’t feel like working out on each and every day. You know that you’re supposed to but you just too tired to head on to the gym and lift some weights or run on the treadmill.

I’ve had such a day recently and I couldn’t help but feel guilty about it. After all, I know too well the slipper slope of excuses. It’s so easy to begin finding all sorts of reasons why you shouldn’t workout, but once you get in the habit of succumbing to excuses, it may become very hard to overcome them in the future.

But what can you do?

I try to ask myself this question and be truthful about it: am I really tired or do I just not feel like it? I try to figure out if there’s any real reason why I should feel so tired: am I sick, haven’t I slept well last night, did I workout too much recently? If I can’t answer any of these questions with a resounding yes then I pick myself up and head out to the gym.

I’ve discovered that once I’m in my car that it’s much easier to think about the coming workout. I no longer feel as tired as I did before.

More often than not, what you’re feeling shouldn’t stop you from doing a regular, intensive, workout. But there are some cases when your body really does need a rest. However, you don’t want to skip a workout because you know too well how important it is to be as active as possible as a routine.

I found that when I’m too tired to do my regular workout, a 45–60 minute fast walk on the treadmill is a great way for me to burn some calories, keep up my workout routine, but not to push my body too hard for how I’m feeling at that time.

I found that walking can be a lot of fun, if you have the right kind of workout music, or if there’s a good show on TV that you can watch. The time passes quickly, you build up a nice sweat, and you finish the workout pleased with yourself for not having giving in to excuses.

So, the next time you feel tired, consider walking. It’s a great way to remain active without pushing yourself too far.

If you want to know what I think is the best abdominal exercise machine, you need look no further than an ab wheel. You don’t need gimmicks like the Ab Circle Pro or the Ab Rocket which cost you a lot and leave only your wallet thinner. It doesn’t have to be [...]]]>

Everlast Ab Wheel

If you want to know what I think is the best abdominal exercise machine, you need look no further than an ab wheel. You don’t need gimmicks like the Ab Circle Pro or the Ab Rocket which cost you a lot and leave only your wallet thinner. It doesn’t have to be complicated, state-of-the-art, look like a torture machine or try to do a few things at once like give you a massage and work your abs at the same time.

All you need is an affordable ab wheel to get a great ab workout in minutes. The great things about an ab wheel is that it’s small, light, can be easily taken with you if you’re going away or taking a trip, is easy to store, and it is very cost efficient. You can get a great ab wheel for about $15 on Amazon.

How to workout with an Ab Wheel

You begin the workout with both knees close together and on the floor. Then, you grab each handle with one hand and slowly begin to roll the ab wheel away from you while your arms are straight until it is well beyond your head. However, you mustn’t let your upper body touch the floor.

Then, you pull the exercise wheel back toward you by contracting your abs and arching your back. That’s one rep and trust me that it’s going to be hard to do.

Even people who are very fit find the ab wheel a challenging piece of fitness equipment. You can get an excellent workout with it in minutes.

No, unlike what the promises in shady infomercials say, using this machine alone will not burn away all of your belly fat. You need to workout your entire body, do cardio, and eat right in order to melt away the belly fat. However, using an ab wheel can help make your abs much more powerful and contribute better to the fat burning process.

There are many brands of exercise wheels available. You can check out this popular item which is also at a great price: Everlast Standard Duo Exercise Wheel

Get this exerciser and begin doing ab wheel exercises. You will see results.

You don’t seem any leaner, the needle on the scale has barely moved, and as for having six pack abs… forget about it. Why is this happening? Why aren’t [...]]]> You’ve been working out for a while, sweating it out at the gym, doing cardio and weight training but as for results… the less said the better.

You don’t seem any leaner, the needle on the scale has barely moved, and as for having six pack abs… forget about it. Why is this happening? Why aren’t you seeing the results you should be having?

Here are 5 common reasons why people who go to the gym aren’t seeing the results they think they should:

1. Lost time – Just because you spend an hour at the gym doesn’t mean that you’re getting 60 minutes worth of workout. Most people waste a lot of time at the gym talking to other people, watching TV, or just sitting idle drinking coffee or some dubious energy drink.

You need to make sure you don’t have any lost time at the gym. Focus on working out and not doing anything else with your time.

2. Muscle mass - While you may not see any reduction in weight, this doesn’t mean that you’re not getting any results. The reason is muscle mass.

You will likely gain some muscle mass when you do strength workouts. Muscle weighs more than fat. This means that even if you lose fat and gain healthy, lean, muscle tissue, you might not see your weight decrease. However, your clothes will likely fit better and you will appear more toned and fit.

3. Eating right - You can’t outtrain a bad diet. Even if you exercise dilligently, you can’t expect to have the results you want if you don’t eat right.

You have to eat right in order to avoid putting in more fat than you take out and you have to give your body what it needs to build more muscle tissue.

The point is that if you don’t make sure to eat a healthy, lean, and sensible diet, no amount of workouts will make you look and feel as good as you want.

4. Believing the calorie counters on workout machines – I have to say that I look at calorie counters myself whenever I do cardio on a machine. It’s fun being able to keep some sort of track of how you’re doing but those calorie counters are far from accurate. In fact, you shouldn’t trust them at all.

Often, you may be burning a lot less calories than what those counters say so it’s not the way to determine how much you can eat and still lose weight.

5. Increasing intensity – Basically, the more intensive your workout the more calories you burn. Naturally, you need to progress gradually and to build your overall fitness overtime, but if you feel that you’re not getting the results you’re looking for, increase the effort you put in.

I wanted to make sure there is no confusion surrounding Muscle Confusion in your mind.

The concept of Muscle Confusion is that you need to [...]]]> The term Muscle Confusion has been a popular fitness related buzz word since the 1980′s and is especially used by bodybuilders but also relates to people who workout for other fitness goals.

I wanted to make sure there is no confusion surrounding Muscle Confusion in your mind.

The concept of Muscle Confusion is that you need to change your workouts every once in a while in order to prevent your body and muscles from adapting to your workouts. The idea is that if your muscles grow accustomed to your workouts that you will plateau, meaning stop getting results.

Muscles Are Brainless

Let me say flat out that muscles can’t be confused, tricked, dazzled, and so on. Muscles are brainless. It is just tissue made up of protein. To get consistent results you need to continually challenge the muscles by overloading them: putting enough strain on them to tear them during the workout in a way which will cause them to grow during your recuperation period following the workout (generally 1 – 2 days).

Therefore, it is of little matter to the muscle whether you’re doing push-ups or chest presses or any other workout as long as it’s hard and challenging.

Therefore, there is no such thing as Muscle Confusion. It’s basically a mythical term. However, it is not a useless term.

Mixing things Up can Be Good

As long as you don’t really believe that muscles can be confused, mixing things up in your workouts can indeed be beneficial since it’s a great way to challenge your body in new forms and make it harder for your muscles.

Here are Some things you can change:

1. Number of sets
2. Increase Weight
3. Number of repetitions
4. Type of exercises
5. Exercise order
6. Length of rest periods between workouts

Any of these can help you push your muscles to new extremes and get better results. Naturally, you shouldn’t make these changes every workout. Take at least a month before making drastic changes to your workout.

It appears that elderly people who are active are less [...]]]> Alzheimer is one of the most horrible diseases which afflict aging men and women. However, it seems that there’s a lot you can do to lower the risk of it happening to you and the time to get started is now (even if you’re still young).

It appears that elderly people who are active are less prone to developing Alzheimer as well as those who eat a Mediterranean Diet rich in fruit and vegetables and low on red and processed meat.

Now, a new study shows that doing both of these things will lower the risk even further. The study followed 1,880 New Yorker in their 70s and monitored their diet and level of physical activity over an average period of 5 years.

The study found that those who were active were 37% less likely to develop Alzheimer and those that followed a healthy diet were 40% less prone. But the real benefit came when you combine a healthy diet and physical activity: a 59% risk reduction was found.

So you see, treating your body with the respect it deserves isn’t only good for weight loss and looks, it can help you fight off the nastiest diseases we know. And it’s not even that hard. Most of the active elderly people got about 4 hours of physical exercise a week (and not too hard one at that).

What this teaches us that being active and eating right is something which can have a major benefit for us in years to come. And don’t wait until you’re 70. Start living right today and you’ll reap the benefits in years to come.

What are some of the biggest mistakes people make in the gym, the kind [...]]]> A lot of people make very poor use of their gym time. They have a subscription and they do take the time to go a few times a week, but they’re not really doing what they should to get the best results.

What are some of the biggest mistakes people make in the gym, the kind that waste a lot of their time?

1. Going without a music player – The gym is full of distractions. It’s easy to get sucked into some conversation with someone you know or even with a complete stranger. Working out with headphones is the best way to deter people who will try to waste your time with idle conversation or for you to be tempted to talk to anyone. You’re there to exercise, nothing more.

2. Going with the wrong friend – Some friends are great workout buddies and some aren’t. You need someone who’s at the same mental state that you are, who’s there to workout not to chitchat. Some exercises like the chest press actually require a spotter, so working out with a friend is a good idea, but not if they will waste your time.

3. Working out in front of a long TV show – This usually happens when you’re doing cardio. You’re on the treadmill or elliptical or whatever and you’re watching TV in the mean time. This is actually a great way to pass the time. But if you plan on doing 30 minutes of intensive cardio and end up doing 60 minutes of low intensity cardio just to finish the show you’re watching, you did not do the workout you had planned and this is bad. Make sure the TV fits your workout plan.

4. Working out with your cellphone – Whenever I see someone working out with their phone, I know that there’s a 95% chance that they’re full of themselves. There, I said it. Unless you’re a doctor on call or otherwise need to be reachable at all times, the cell phone stays in your locker. Don’t worry, they’ll call back if it’s really important.

5. Romanticizing the gym – The gym is a great pickup location. We all know it. However, trying to pick up women or men doesn’t make for a good workout. Either you’re working out or socializing. The two rarely mix well together. First, finish your workout and then take 15 minutes to socialize. Don’t do it in the middle of your workout.

Don’t let these 5 mistakes turn your workouts into a time black hole. Make sure to use your gym time well.