Get a rock-hard body from head to toe, and ripped abs with this exercise!
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
The Front Squat (a surprising exercise not only for legs, but also rock hard abs!)
As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.
Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.
In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution.
If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.
Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine! My program, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.
The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back. Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.
I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance. Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. I’ll cover overhead squats in a future newsletter issue.
If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light. After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.
To perform front squats:
The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. If you're doing front squats right, you'll feel a hard contraction in your abs during these.
It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders.
In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support.
Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you.
Then, initiate the squat from your hips by sitting back and down keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury resistant knee joints.
Keep in mind – squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees. Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form.
START/FINISH
MIDPOINT
get ripped 6-pack absFor complete descriptions of over 50 of the most effective full body exercises for stripping away body fat while developing a rock-hard body, download my world-famous program -
The Truth About Six Pack Abs (used by over 263,000 readers in 154 countries currently).
Free bonus download now
Showing posts with label anderson workout. Show all posts
Showing posts with label anderson workout. Show all posts
Sunday, August 22, 2010
Wednesday, August 11, 2010
Good Trans Fats vs. Bad Trans Fats
Artificial trans fats are one of the most prevalent poisons in our food supply; but most don't know that healthy natural trans fats DO exist.
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author - The Truth about Six Pack Abs
I'm going to talk about something today that most of you have probably never heard... that there is a distinction between good trans fats and bad trans fats. There is some evidence that the good trans fats can help you with fat loss, muscle building, and even cancer prevention, while the bad trans fats have been shown to cause heart disease, cancer, diabetes, and the general "blubbering" of your body.
I'm sure most of you have heard all of the ruckus in the news over the last few years about just how bad man-made trans fats are for your health. If you've been a reader of my newsletter and my Truth about Six Pack Abs e-book program, then you definitely know my opinion that these substances are some of the most evil food additives of all and are found in the vast majority of all processed foods and fast foods on the market today.
In my opinion, man-made trans fats are right up there with smoking in terms of their degree of danger to your health. After all, they are one of THE MAIN factors for the explosion of heart disease since approximately the 1950's.
With all of the talk about trans fats in the news these days, I wanted to clarify some things, particularly regarding bad trans fats vs. good trans fats. If you've never heard of good trans fats before, let me explain in a bit.
The Bad Trans Fats
First, the bad trans fats I'm referring to are the man-made kind. These are represented by any artificially hydrogenated oils. The main culprits are margarine, shortening, and partially hydrogenated oils that are in most processed foods, junk foods, and deep fried foods.
These hydrogenated oils are highly processed using harsh chemical solvents like hexane (a component of gasoline), high heat, pressure, have a metal catalyst added, and are then deodorized and bleached. A small % of the solvent is allowed to remain in the finished oil. This has now become more of an industrial oil rather than a food oil, but somehow the FDA still allows the food manufacturers to put this crap in our food at huge quantities, even with the well documented health dangers.
These hydrogenated oils cause inflammation inside of your body, which signals the deposition of cholesterol as a healing agent on artery walls. Hence, hydrogenated oil = inflammation = clogged arteries. You can see why heart disease has exploded since this crap has been loaded into our food supply over the last 5 to 6 decades.
As time goes on, and science continues to unveil how deadly these oils really are, I feel that eventually they will be illegal and banned from use. The labeling laws were just the first step. In fact, certain countries around the world have already banned the use of hydrogenated oils in food manufacturing or at least set dates to phase them out for good.
However, keep in mind that as companies are starting to phase out the use of hydrogenated oils in processed foods, they are replacing them, in most instances, with highly refined polyunsaturated oils such as soybean oil, cottonseed oil, corn oil, etc, etc. These are still heavily processed oils using high heat, solvents, deodorizers, and bleaching agents. Even refined oils are known to produce inflammation in your body...a far cry from natural sources of healthy fats.
Don't be fooled by the new onslaught of foods claiming "trans fat free"... if they use heavily refined oils (even if they're non-hydrogenated), it's still pure evil for your body, and very inflammatory.
Once again, for the best results, your best bet is avoiding highly processed foods altogether and choose whole, natural, minimally processed foods. Your body will thank you!
The Good Trans Fats
Ok, after having trash talked the man-made trans fats, let me clearly state that there is such a thing as healthy natural trans fats. Natural trans fats are created in the stomachs of ruminant animals such as cattle, sheep, goats, etc. and make their way into the fat stores of the animals.
Therefore, the milk fat and the fat within the meat of these animals can provide natural healthy trans fats (best in grass-fed organic versions only).
Natural trans fats in your diet have been thought to have some potential benefit to aid in both muscle building and fat loss efforts. However, keep in mind that the quantity of healthy trans fats in the meat and dairy of ruminant animals is greatly reduced by mass-production methods of farming and their grain and soy heavy diets. Meat and dairy from grass-fed, free-range animals always have much higher quantities of these beneficial fats.
One such natural trans fat that you may have heard of is called conjugated linoleic acid (CLA) and has been marketed by many weight loss companies. Keep in mind that these man-made CLA pills you see in the stores may not be the best way to get CLA in your diet. They are artificially made from plant oils in a manner similar to hydrogenation, instead of the natural process that happens in ruminant animals. Once again, man-made just doesn't compare to the benefits of natural sources.
Here's a great site I found that I use to order all of my healthy grass-fed beef and other free range meats. The service is impeccable and they deliver right to your doorstep in a sealed cooler. It's worth it to know that you and your family are actually eating meat that's good for you instead of the normal grocery store junk.
Now that all of your labels should be listing grams of trans fat, keep in mind that if a quantity of trans fat is listed on a meat or dairy product, it is most likely the natural good trans fats that we've discussed here (*I only recommend grass-fed meat or dairy). Otherwise, if the quantity of trans fat is listed on any processed foods, it is most likely the dangerous unhealthy crap from artificially hydrogenated oils, so stay away!
One more important note about food labels and trans fat listings... keep in mind that food manufacturers are allowed to label a food "trans fat free" if 1 serving size contains less than 0.5 grams of trans fat. So you may see some products with hydrogenated oils as one of their main ingredients, but if they make the serving size small enough so that it contains less than 0.5 grams of trans fat per serving, they can label it as trans fat free... now that's BS! just another example of our broken system!
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author - The Truth about Six Pack Abs
I'm going to talk about something today that most of you have probably never heard... that there is a distinction between good trans fats and bad trans fats. There is some evidence that the good trans fats can help you with fat loss, muscle building, and even cancer prevention, while the bad trans fats have been shown to cause heart disease, cancer, diabetes, and the general "blubbering" of your body.
I'm sure most of you have heard all of the ruckus in the news over the last few years about just how bad man-made trans fats are for your health. If you've been a reader of my newsletter and my Truth about Six Pack Abs e-book program, then you definitely know my opinion that these substances are some of the most evil food additives of all and are found in the vast majority of all processed foods and fast foods on the market today.
In my opinion, man-made trans fats are right up there with smoking in terms of their degree of danger to your health. After all, they are one of THE MAIN factors for the explosion of heart disease since approximately the 1950's.
With all of the talk about trans fats in the news these days, I wanted to clarify some things, particularly regarding bad trans fats vs. good trans fats. If you've never heard of good trans fats before, let me explain in a bit.
The Bad Trans Fats
First, the bad trans fats I'm referring to are the man-made kind. These are represented by any artificially hydrogenated oils. The main culprits are margarine, shortening, and partially hydrogenated oils that are in most processed foods, junk foods, and deep fried foods.
These hydrogenated oils are highly processed using harsh chemical solvents like hexane (a component of gasoline), high heat, pressure, have a metal catalyst added, and are then deodorized and bleached. A small % of the solvent is allowed to remain in the finished oil. This has now become more of an industrial oil rather than a food oil, but somehow the FDA still allows the food manufacturers to put this crap in our food at huge quantities, even with the well documented health dangers.
These hydrogenated oils cause inflammation inside of your body, which signals the deposition of cholesterol as a healing agent on artery walls. Hence, hydrogenated oil = inflammation = clogged arteries. You can see why heart disease has exploded since this crap has been loaded into our food supply over the last 5 to 6 decades.
As time goes on, and science continues to unveil how deadly these oils really are, I feel that eventually they will be illegal and banned from use. The labeling laws were just the first step. In fact, certain countries around the world have already banned the use of hydrogenated oils in food manufacturing or at least set dates to phase them out for good.
However, keep in mind that as companies are starting to phase out the use of hydrogenated oils in processed foods, they are replacing them, in most instances, with highly refined polyunsaturated oils such as soybean oil, cottonseed oil, corn oil, etc, etc. These are still heavily processed oils using high heat, solvents, deodorizers, and bleaching agents. Even refined oils are known to produce inflammation in your body...a far cry from natural sources of healthy fats.
Don't be fooled by the new onslaught of foods claiming "trans fat free"... if they use heavily refined oils (even if they're non-hydrogenated), it's still pure evil for your body, and very inflammatory.
Once again, for the best results, your best bet is avoiding highly processed foods altogether and choose whole, natural, minimally processed foods. Your body will thank you!
The Good Trans Fats
Ok, after having trash talked the man-made trans fats, let me clearly state that there is such a thing as healthy natural trans fats. Natural trans fats are created in the stomachs of ruminant animals such as cattle, sheep, goats, etc. and make their way into the fat stores of the animals.
Therefore, the milk fat and the fat within the meat of these animals can provide natural healthy trans fats (best in grass-fed organic versions only).
Natural trans fats in your diet have been thought to have some potential benefit to aid in both muscle building and fat loss efforts. However, keep in mind that the quantity of healthy trans fats in the meat and dairy of ruminant animals is greatly reduced by mass-production methods of farming and their grain and soy heavy diets. Meat and dairy from grass-fed, free-range animals always have much higher quantities of these beneficial fats.
One such natural trans fat that you may have heard of is called conjugated linoleic acid (CLA) and has been marketed by many weight loss companies. Keep in mind that these man-made CLA pills you see in the stores may not be the best way to get CLA in your diet. They are artificially made from plant oils in a manner similar to hydrogenation, instead of the natural process that happens in ruminant animals. Once again, man-made just doesn't compare to the benefits of natural sources.
Here's a great site I found that I use to order all of my healthy grass-fed beef and other free range meats. The service is impeccable and they deliver right to your doorstep in a sealed cooler. It's worth it to know that you and your family are actually eating meat that's good for you instead of the normal grocery store junk.
Now that all of your labels should be listing grams of trans fat, keep in mind that if a quantity of trans fat is listed on a meat or dairy product, it is most likely the natural good trans fats that we've discussed here (*I only recommend grass-fed meat or dairy). Otherwise, if the quantity of trans fat is listed on any processed foods, it is most likely the dangerous unhealthy crap from artificially hydrogenated oils, so stay away!
One more important note about food labels and trans fat listings... keep in mind that food manufacturers are allowed to label a food "trans fat free" if 1 serving size contains less than 0.5 grams of trans fat. So you may see some products with hydrogenated oils as one of their main ingredients, but if they make the serving size small enough so that it contains less than 0.5 grams of trans fat per serving, they can label it as trans fat free... now that's BS! just another example of our broken system!
Friday, August 6, 2010
Lean-Body Fitness Secrets e-Zine: Bogus Exercise Machines, Fat Loss Recipe
an article from Mike Geary
Certified Nutrition Specialist, Certified Personal Trainer
As a professional fitness trainer, I come across a lot of people that ask for my advice on the best way to train certain body parts. Whenever someone asks me the best exercises to do for their legs, I will obviously start to mention all of the various versions of squats, deadlifts, lunges, etc. that they can use to build legs of steel that are both strong and functional.
Many times they respond by saying something like "Oh, those are too hard. I use the leg press, leg extension, and leg curl machines, because I think they are safer".
Safer! HELL NO!
Now if you've been a subscriber of mine for some time, you know that not only do I think machines in general are a total waste of time, but they also can lead you on the path to injury...they are basically a disaster waiting to happen in my book.
To prove my point, I've decided I'm going to start periodically sending out emails as to why each individual machine is both ineffective and an injury waiting to happen.
To start today, I wanted to look at the leg press. Instead of reinventing the wheel, I found this great excerpt on the leg press in Beyond Bodybuilding by Pavel:
"Q: What is wrong with the leg press machine?
A: Where do I start? The leg press puts you in an unnatural position where your knees extend but your hips do not (your legs do line up with your body). In a study by Canadian researcher Digby Sale, strength gains on the leg press had no meaningful carryover to the squat, read a functional movement.
The sled can be dangerous, especially if you bring your knees too close towards your chest as is typical among muscleheads. Your tail comes off the pad and your rounded lower back has to bear the brunt of the unrealistic poundage. This type of flexion is the number one cause of disc herniations.
Last but not least, the sled and most other machines do not challenge your stabilizing muscles. With very few exceptions, exercise machines belong on the junk pile of history next to Communism."
As always, Pavel tells it like it is. Beyond Bodybuilding has a ton more tips like this in it's 318 pages of solid gold. He knows what he's talking about too...the former Soviet is currently an expert consultant to the US Marine Corps, the US Secret Service, and federal nuclear security teams.
So please, do yourself a favor and stay away from the leg press machine. Squats, deads, and other full body movements will do your body a world of good when done correctly, stripping off fat and carving out a rock solid physique!
All of these fat stripping exercises, plugged into my sure fire training & nutrition system for reducing body fat, are featured in my internationally popular book, The Truth about Six Pack Abs. If you haven't picked up a copy yet, get started today on the body that you've always wanted!
Alright, I know I've been slacking lately on giving you more of my secret lean-body recipes, so here's a quick meal idea that I've been using for my delicious lunches this week:
* Turkey sandwich on whole sprouted grain bread with 1/2 of a sliced avocado, red leaf lettuce, thin slice of muenster cheese, and a touch of wasabi mayonaise
* A small bowl of butternut squash soup with nutmeg
* one ripe kiwi
* a small square of extra dark (74%) chocolate for dessert
See, once again I smash the idea that healthy eating has to be boring! This meal is loaded with so many vitamins, minerals, quality protein, low GI carbs, healthy fats, and antioxidants, your body will be getting healthier by the minute.
I'll be in touch soon with more valuable training tips and more of my secret hard-body recipes. I'm out.
Stay lean,
Certified Nutrition Specialist, Certified Personal Trainer
As a professional fitness trainer, I come across a lot of people that ask for my advice on the best way to train certain body parts. Whenever someone asks me the best exercises to do for their legs, I will obviously start to mention all of the various versions of squats, deadlifts, lunges, etc. that they can use to build legs of steel that are both strong and functional.
Many times they respond by saying something like "Oh, those are too hard. I use the leg press, leg extension, and leg curl machines, because I think they are safer".
Safer! HELL NO!
Now if you've been a subscriber of mine for some time, you know that not only do I think machines in general are a total waste of time, but they also can lead you on the path to injury...they are basically a disaster waiting to happen in my book.
To prove my point, I've decided I'm going to start periodically sending out emails as to why each individual machine is both ineffective and an injury waiting to happen.
To start today, I wanted to look at the leg press. Instead of reinventing the wheel, I found this great excerpt on the leg press in Beyond Bodybuilding by Pavel:
"Q: What is wrong with the leg press machine?
A: Where do I start? The leg press puts you in an unnatural position where your knees extend but your hips do not (your legs do line up with your body). In a study by Canadian researcher Digby Sale, strength gains on the leg press had no meaningful carryover to the squat, read a functional movement.
The sled can be dangerous, especially if you bring your knees too close towards your chest as is typical among muscleheads. Your tail comes off the pad and your rounded lower back has to bear the brunt of the unrealistic poundage. This type of flexion is the number one cause of disc herniations.
Last but not least, the sled and most other machines do not challenge your stabilizing muscles. With very few exceptions, exercise machines belong on the junk pile of history next to Communism."
As always, Pavel tells it like it is. Beyond Bodybuilding has a ton more tips like this in it's 318 pages of solid gold. He knows what he's talking about too...the former Soviet is currently an expert consultant to the US Marine Corps, the US Secret Service, and federal nuclear security teams.
So please, do yourself a favor and stay away from the leg press machine. Squats, deads, and other full body movements will do your body a world of good when done correctly, stripping off fat and carving out a rock solid physique!
All of these fat stripping exercises, plugged into my sure fire training & nutrition system for reducing body fat, are featured in my internationally popular book, The Truth about Six Pack Abs. If you haven't picked up a copy yet, get started today on the body that you've always wanted!
Alright, I know I've been slacking lately on giving you more of my secret lean-body recipes, so here's a quick meal idea that I've been using for my delicious lunches this week:
* Turkey sandwich on whole sprouted grain bread with 1/2 of a sliced avocado, red leaf lettuce, thin slice of muenster cheese, and a touch of wasabi mayonaise
* A small bowl of butternut squash soup with nutmeg
* one ripe kiwi
* a small square of extra dark (74%) chocolate for dessert
See, once again I smash the idea that healthy eating has to be boring! This meal is loaded with so many vitamins, minerals, quality protein, low GI carbs, healthy fats, and antioxidants, your body will be getting healthier by the minute.
I'll be in touch soon with more valuable training tips and more of my secret hard-body recipes. I'm out.
Stay lean,
Thursday, August 5, 2010
This Was One Tough Workout!
High intensity outdoor workouts, kettlebell training, and more...
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
The other day I was in the mood to mix things up a little with my workouts and it was a nice sunny day, so I decided to skip the gym and take my workout outside for the day.
So I packed up my two 53-lb kettlebells and my 70-lb kettlebell, and headed to a local park that also has a nice hill that a some local people go to for running hill sprints.
I've gotta tell you, the workout I came up with was pretty simple, but thoroughly kicked my a**! If you're interested in a high intensity workout that'll strip off body fat fast, keep in mind the format of this workout and use the same or similar exercises based on what you have available.
Note: I used kettlebells, but you can also use dumbbells if you don't have kb's.
Here's what I did:
The workout was done in circuit fashion where I moved to the next exercise with little to no rest.
1a. kettlebell double clean & presses (both arms simultaneously)
1b. 1-arm kettlebell snatches with each arm
1c. kettlebell 2-arm bent over rows
1d. kettlebell 2-arm swings
1e. hill sprint up/down
8 reps of each exercise; repeated circuit 8X
I did 8 reps of each exercise and moved almost immediately to the next exercise in each circuit. After each circuit, I rested about 2 minutes until I caught my breath and felt ready for the next round.
I kept repeating this circuit until I did 8 sets total of each exercise. All said and done, I think the workout took me about 45 minutes... and holy crap was I drenched in sweat and whooped!
Warning: unless you're in top shape, do NOT attempt 8 sets of this type of workout... it is VERY tough and that's a high volume of work unless you're already accustomed to higher intensity workouts. Just attempting 3 or 4 sets the first time you try this will usually whip most trainees.
By the way, if you don't have kettlebells yet, I highly suggest getting at least one or two to have at your house. They are very convenient to use when you don't feel like going to the gym and just want to blast out a quick workout at home or outside. My Kettlebells were definitely one of the best investments I've ever made in training tools that will last me for life.
You can get your own kettlebells.
Another recent review of the Truth about Six Pack Abs Program
I continue to receive some great reviews coming in with the awesome results customers are getting using the techniques in the Truth about Six Pack Abs package. Here's another that came in the other day:
"Mike:
Thank you for changing the way I workout. After years of fooling myself into thinking I was getting a good workout, your book, The Truth About Abs, has revitalized not only my workouts but also my life. Working out regularly for over 10 years, I became increasingly frustrated at my lack of progress.
Despite doing over an hour of cardio at least three times a week and lifting three times a week as well, I wasn't in good shape. In fact, I was having trouble getting my wind when I played my weekly hockey games. Also, despite my workout attempts, I was also getting what you have termed as the "skinny fat" appearance.
Seeing no outward or inward results, I sunk into such a rut I was ready to quit exercising. That was when a friend recommended your ebook. After only a month-and-a-half of doing the routines diagrammed in your book, my physical appearance has improved dramatically. Not only that, but my endurance has increased to the point that I can handle a full hockey game and not get gassed. In fact, I get stronger as the game goes on. Just that alone was well worth the $40 I spent.
Following your diet tips has also given me more energy throughout the day. I no longer "crash" halfway through my work day and no longer crave the sugary foods I used to. The belly I have been trying to battle is shrinking by the day. After years of working out, I am only now finally getting compliments for how "toned and ripped" I appear.
Once again, thanks for giving me that boost I so needed in my workouts and for improving my quality of life. I would (and have) recommended your book to anyone stuck in the same situation as I was just months ago."
-John Crawford, Collingswood, NJ
abs and full body workout program
You can find more info and frequently asked questions about the Truth about Six Pack Abs package
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
The other day I was in the mood to mix things up a little with my workouts and it was a nice sunny day, so I decided to skip the gym and take my workout outside for the day.
So I packed up my two 53-lb kettlebells and my 70-lb kettlebell, and headed to a local park that also has a nice hill that a some local people go to for running hill sprints.
I've gotta tell you, the workout I came up with was pretty simple, but thoroughly kicked my a**! If you're interested in a high intensity workout that'll strip off body fat fast, keep in mind the format of this workout and use the same or similar exercises based on what you have available.
Note: I used kettlebells, but you can also use dumbbells if you don't have kb's.
Here's what I did:
The workout was done in circuit fashion where I moved to the next exercise with little to no rest.
1a. kettlebell double clean & presses (both arms simultaneously)
1b. 1-arm kettlebell snatches with each arm
1c. kettlebell 2-arm bent over rows
1d. kettlebell 2-arm swings
1e. hill sprint up/down
8 reps of each exercise; repeated circuit 8X
I did 8 reps of each exercise and moved almost immediately to the next exercise in each circuit. After each circuit, I rested about 2 minutes until I caught my breath and felt ready for the next round.
I kept repeating this circuit until I did 8 sets total of each exercise. All said and done, I think the workout took me about 45 minutes... and holy crap was I drenched in sweat and whooped!
Warning: unless you're in top shape, do NOT attempt 8 sets of this type of workout... it is VERY tough and that's a high volume of work unless you're already accustomed to higher intensity workouts. Just attempting 3 or 4 sets the first time you try this will usually whip most trainees.
By the way, if you don't have kettlebells yet, I highly suggest getting at least one or two to have at your house. They are very convenient to use when you don't feel like going to the gym and just want to blast out a quick workout at home or outside. My Kettlebells were definitely one of the best investments I've ever made in training tools that will last me for life.
You can get your own kettlebells.
Another recent review of the Truth about Six Pack Abs Program
I continue to receive some great reviews coming in with the awesome results customers are getting using the techniques in the Truth about Six Pack Abs package. Here's another that came in the other day:
"Mike:
Thank you for changing the way I workout. After years of fooling myself into thinking I was getting a good workout, your book, The Truth About Abs, has revitalized not only my workouts but also my life. Working out regularly for over 10 years, I became increasingly frustrated at my lack of progress.
Despite doing over an hour of cardio at least three times a week and lifting three times a week as well, I wasn't in good shape. In fact, I was having trouble getting my wind when I played my weekly hockey games. Also, despite my workout attempts, I was also getting what you have termed as the "skinny fat" appearance.
Seeing no outward or inward results, I sunk into such a rut I was ready to quit exercising. That was when a friend recommended your ebook. After only a month-and-a-half of doing the routines diagrammed in your book, my physical appearance has improved dramatically. Not only that, but my endurance has increased to the point that I can handle a full hockey game and not get gassed. In fact, I get stronger as the game goes on. Just that alone was well worth the $40 I spent.
Following your diet tips has also given me more energy throughout the day. I no longer "crash" halfway through my work day and no longer crave the sugary foods I used to. The belly I have been trying to battle is shrinking by the day. After years of working out, I am only now finally getting compliments for how "toned and ripped" I appear.
Once again, thanks for giving me that boost I so needed in my workouts and for improving my quality of life. I would (and have) recommended your book to anyone stuck in the same situation as I was just months ago."
-John Crawford, Collingswood, NJ
abs and full body workout program
You can find more info and frequently asked questions about the Truth about Six Pack Abs package
Subscribe to:
Posts (Atom)