10 Reasons Why Women Should Start Kettlebell Training

hello,

Have you started using Kettlebell Training yet? If not why not? kettlebells are a great solution for the busy woman looking for a quick butt firming, thigh slimming total body fat burning workout.

with one piece of equipment and 20 minutes at home you are well on your way to getting the fat loss, cardio conditioning and strength building (without the fear of developing too much muscle) body you want.

read this article then head on over to Kettlebell Workouts where I have some video demo's of how to do kettlebell exercises (it's a work in progress so I am adding new videos all the time)

10 Reasons Why Women Should Start Kettlebell Training

Kettlebell training has fast become the top choice of fitness training with many top strength and conditioning coaches, personal trainers and elite athletes around the world. For the benefits and fast results that you can get from the traditional Russian fitness training tool, it is no surprise that many top female celebrities such as Jennifer Lopez, Penelope Cruz, Kim Cattrall, Kim Basinger, and Angelina Jolin have also turned to kettlebell training. The following is the Top 10 Reasons why women should train with kettlebell.

1. Increase metabolism
Metabolism is the key to long-term weight management success and therefore it is very important in regards to achieving the lean, toned and athletic body. As kettlebell training is a form of weight training and utilizes mainly full-body movements, it helps to raise the metabolism of the body by increasing the lean muscle mass.

2. Improved tone in the Body
Because this training increase lean tissue mass, it would naturally improved the tone in the body that would help any women fit better into their clothes.

3. Postexercise Fat Burning Effects
Kettlebell training induced postexercise fat-burning effect in the body due to its compound movements and high-intensity nature. Unlike most aerobics exercise, the postexercise fat-burning effects allows the body to use more fat as energy at rest and during low-intensity physical activities. As such, more fat will be burned.

4. Shape the Butt
It is great for shaping up the butt because many of the exercises such as snatch, swing and clean are initiated from the hip movement. As a result, the glutes muscle which is the butt is engaged very often giving the behind a great workout.

5. Cardio Fitness
With high reps of kettlebell ballistic movement based exercises, it requires high level of effort and is great for improving cardio fitness.

6. Prevent Osteoporosis
Unfortunately, women are much more prone to osteoporosis than men. It is a loss of bone mass caused by reduction of estrogen after menopause. Fortunately, kettlebell training which is a form of resistance training that can prevent this situation.

7. Prevent Sarcopenia
Sarcopenia occurs when muscular strength declines with increasing age. It is caused by the loss of muscle tissue. Again, women are very much affected by this situation because they have less muscle fiber than men to begin with. However, strength training from kettlebell can prevent loss of strength and muscle mass. As a result, it prevents sarcopenia.

8. No Muscle Bulk
Kettlebell training do not build muscle bulk because the typical training program is made up of mostly ballistic movements. Unlike grinding moves, it does not isolate any muscles group that is essential in building muscle bulk. The truth is, women do not possess the level of muscle-building hormones like the men have to gain muscle bulk with any form of weight lifting.

9. Prevent Injuries
This form of exercise focuses on movements and it differs very much from the traditional bodybuilding type training that focuses on loading strains on target muscle group. Because movement efficiency is enhanced due to kettlebell training, injuries are greatly reduced by fixing the compensation and imbalances in the body.

10. Time-saving
Most important of all, you do not need to spend hours that you would with typical aerobics program to see the results. Kettlebell training is high-intensity strength and cardio workout that forces the body to burn fat fast.

In conclusion, kettlebell training is a great training tool for women not only in terms of improving physical appearance but also improving overall health and all-round fitness. Especially for women who hit a plateau with training progress, kettlebell training can be a solution to break out of it.

TC is a Perth kettlebell instructor who provides personal training and boot camp services in the Suburb of Nedlands, Subiaco, and Claremont. To learn to more about the proper techniques of kettlebell lifting and get a week of FREE kettlebell training, please visit http://www.kettlebellbootcamp.com.au

Do you see any reason why you Shouldn't be training with kettlebells? No i didn't think so.

Short total body workouts you can do at home. No more of the incredibly inefficient marathon treadmill workouts, no commuting to the gym and no more gym fees.

Don't forget head on over to Kettlebell Workouts for some video instruction.

Busy Women Need Weight Training

Here are 10 reasons why women NEED to do resistance training. Did I mention that you can do resistance training at home with very little or no equipment whatsoever?

Here are some of the reasons women need to do resistance training that I may have neglected to mention:

1. Burn more fat. When you do a resistance training program, your metabolism will stay elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. Resistance training can slim you down, create new curves, and help avoid the "middle-age spread".

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25% of the weight loss may be muscle loss. Resistance training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you'll burn all day long.

4. Increases strength and confidence. Resistance training increases functional fitness, which makes everyday tasks much easier. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. Weight bearing exercise helps build and maintain bone mass, and prevents osteoporosis.

6. Fight depression. Endorphins are released during resistance training and can lessen depression symptoms substantially.

7. Improve sports fitness. Resistance training equals more strength which will equate to better sports performance whether that be your golf game or skiing or whatever sport you enjoy.

8. Reduce injuries and arthritis. Resistance training improves joint stability and builds stronger ligaments and tendons. Keeping joints strong and mobile is always beneficial.

9. Help your heart. Resistance training also benefits the heart by increasing your "good" (HDL) cholesterol and decreasing your "bad" (LDL) cholesterol. It also lowers your blood pressure.

10. Guard against diabetes. The more lean mass you have, the more efficient your body is at removing glucose from the blood,

I hope you're adding resistance training to your fitness program. If you need some support with this, go to how the busy woman gets and stays healthy.

To your health,

The Female Fat Loss Problem 5 Solutions

5 tips for Female Fat Loss:
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You may have heard (or realized!), that it's more difficult for women to lose fat than men. Differences in male and female hormones are certainly involved - both in the fat loss process as well as in the patterns of fat storage on the body. But the biggest obstacle is NOT hormonal issues, it's one little fat loss relativity factor that almost all women overlook...

That factor is the simple fact that women are usually smaller and lighter than men, yet they err by setting their goals and designing their nutrition plans like men or larger women.

Case in point: Last week I received an email from a female reader who told me she was doing 4 weight training and 6 cardio sessions per week and the cardio was 45 minutes at a clip.

She said she weighed 101 lbs (46 kg) at 4 feet 11 inches tall, but even though she was petite, she had "several pounds of flab" she wanted to lose and just felt kind of "mushy."

She had been really inspired by the success stories on the Burn the Fat websites, especially the finalists in our Burn the Fat transformation challenge.

But she said she was starting to get discouraged because she was losing so much slower than everyone else, it seemed. Some weeks the scale didn't move at all.



I told her that when you have a smaller body, you have lower calorie needs. When you have lower calorie needs, your relative deficit (20%, 30% etc) gives you a smaller absolute deficit and therefore you lose fat more slowly than someone who is larger and can create a larger deficit more easily.

For example, I'm a guy, 5' 8" 192 lbs and very active:

Daily calorie maintenance level: 3300 calories a day 20% calorie deficit = cut out 660 calories Optimal calorie intake for fat loss: 2640 calories a day On paper predicted fat loss: 1.3 lbs of wt loss per week

At 2640 calories per day, I'd drop fat rather painlessly. If I bumped up my calorie burn or decreased my intake by another 340 a day, that would be enough to give me 2 lbs per week wt loss. Either way, that's hardly a starvation diet (Ah, the joys of being a man).

For smaller women, the math equation is very different.

At only 4 foot 11 inches tall and 101 lbs, a female's numbers would look like this:

Daily maintenance level 1970 calories (even at a VERY active exercise level). 20% deficit would = 394 calories Optimal intake for fat loss 1576 calories a day On paper predicted fat loss only 8/10th of a lb of fat loss/wk.

If you took a more aggressive calorie deficit of 30%, that's a 591 calorie deficit which would now drop the calorie intake to 1382 calories/day.

That's pretty low in calories. However, you would still have a fairly small calorie deficit. In fact, I would get to eat almost twice as many calories (2600 vs 1300 per day) and I'd still get almost twice the weekly rate of fat loss!

I know, this isn't "fair," but it doesn't mean women can't get as lean as they want to be. It means that on average, women will drop fat slower than men. It also means women with small bodies will lose fat more slowly than larger women.

What to do about it?


#1: Set a goal that's realistic relative to your gender, body size and weight. ONE POUND a week of fat loss is much more in line with a realistic goal for a small-framed female. Overweight people can lose it faster. Men can drop it faster.

#2: Weigh and measure all your food any time you feel you're stuck at a plateau, just to be sure. When your calorie expenditure is on the low side, you don't have much margin for error. One extra pastry, muffin or handful of cookies and ZAP, your little 20% calorie deficit is GONE!

#3: Remember that body fat and body weight are NOT the same thing. Judge your progress on body composition. (I teach how to measure your body fat and lean body mass in the privacy of your own home in my burn the fat program at www.burnthefat.com)

#4: Keep a weekly progress chart for weight, body fat percentage, pounds of fat and pounds of lean body mass. Water weight and lean body mass gains can mask fat loss so it's possible to make progress even though the scale isn't moving. Pay special attention to the progress trend over time.

#5: Burn more calories from the time you already spend in the gym. Suggestions: Make 2 or 3 of your long cardio sessions higher in intensity so you burn more calories in the same or less time. Set up your weight training with big compound exercise and brief rest intervals so you burn more calories from strength training as well

Dropping only ONE pound per week (or less) may seem excruciatingly slow, but even if you get a HALF a pound a week fat loss, that's still progress. Celebrate it. Keep that up over time, and you will reach your goal. Persistence pays.

For further readin I suggest you take a look at my Burn the Fat Program. Not only was Burn the Fat developed based on male AND female "physique athlete" methods, Burn the Fat is the only program that targets the 5 areas above:

* Goal setting is taught in DETAIL, including how to customize the goal

* The calorie math is explained in depth for men and somen

* You learn how to measure body composition

* You learn how to track weekly results with a "feedback loop" system

* You learn how to apply cardio AND weight training to achieve maximum caloric burn while developing the kind of muscle you want: A little "tone" or actually adding some muscle right where you want it.

For more information go to www.burnthefat.com

Lean Sexy Tight Abs

You Have Six Pack Abs This Is How To See Them

Six Pack Abs let's start doing things the right way so you and everyone else can see them. The right combinations of fat burning exercises and a healthy eating program is what you need to see your six pack abs. So let's get to work.

I have a question for you to see your six pack abs would you do 1,000 crunches or work harder on your squats? If you have fallen for the myth of some of the internet and infomercial product pitches you probably said crunches (or some ab workout gadget). And I'm not going to get into the so called fat burning diets out there. It may come as a shock to you to learn that all those ab specific exercises you are doing month after month are not fat burning exercises. Hundreds of crunches will improve core strength and function 9to a small degree) as a hedge against injury. However, they aren't enough to get the job done.

For one thing, if you have a set of rock hard abs but they're buried under layers of fat, neither you nor anyone else will get a look at them. The place to start is with your fat burning diet. Slender men and women typically eat five or six small meals a day, roughly three hours apart. The instant effect will be to bump your metabolism throughout the day and that results in burning more calories on an ongoing basis.

In fact, if you were to take the large dinner meal you ordinarily have and divide the exact same amount of foods into several smaller meals, you would actually begin to lose weight. All of those who say, "I only eat one meal a day and yet I either stay the same or gain weight" aren't paying attention to the research. Research has shown that by skipping meals or filling up on one big meal your metabolism actually slows down. We want to speed it up not slow it down.

Eating a single, huge meal at any time of day, but especially in the evening, results in keeping virtually all of those calories onboard. What your body can't use right then gets converted to fat. It also creates problems for the overworked pancreas, which tries hard to provide enough insulin to counter the big meal sugar spike.

Instead, pare down the meals and spread them out. Then, once the muscles are all pumped and buffed, they will be visible. If you want to know how to get six pack abs – it's not complicated. In fact, yours are just waiting for you to discover them. Concentrate on total body fat burning exercises, stay away from processed foods, spread your meals over 5-6 a day (yes harder to do when you work but it can be done). Drink water and stay active.


To see your six pack abs, we need to be doing the right fat burning exercises (squats, deadlifts, pull-ups etc.). your fat burning diets should be spaced over 5-6 a day, cut out the junk food(don't worry once you lose that fat you can cheat on occassion) concentrate on non processed foods. Do something active everyday (it could be just going for a quick walk). So the are the key steps to fat burning success so let's get it done!

Fat Burning Exercises For The Busy Woman

Discover here the fat burning exercises to fast track your fat burning workouts(without doing marathon aerobic workouts)to get the permanent fat loss goals you want.

Imagine looking in the mirror in a few short weeks and you have not only lost__?__lbs of fat(fill in the blank) but you now have that six pack abs look!

Most of us tend to store fat, at least partially, in our abdominal area. This is one of the most stubborn places to lose fat from. But in trying to flatten your abs have you taken the best and fastest approach?

No I don't mean doing 1000's of crunches or spending hour after mindnumbing hour on a treadmill. yes you do want to do some abs specific exercises to tighten your ab muscles but keep in mind that is not what's going to burn off that excess stomach fat.

So what kind of workouts should you be doing to burn fat at the fastest possible rate? Let me show you.

Are you using total body fat burning exercises? Yeah I didn't think so.

Rule#1 If you want to flatten your abs, firm your butt, gain lean muscle, whatever, the most effective and efficient way is with total body fat burning exercises! Hands down.

What I am going to share with you here is not only the fast track approach to fat burning and to flatten your abs, but how to shape and tone your entire body.

Here are 3 total body fat burning exercises you can easily do at home to help flatten your abs and burn fat fast.

1) Mountain Climbers

Start in push-up position. Brace your abs bring on knee towards
your chest. Return the knee to the starting position and repeat
for the other knee. Do this in a swift tempo as though you are
running.

2) Burpees

Stand up in a normal position. squat down. Put your hands on
the floor and throw your feet back so you are in the push-up
position. Do a push-up(if your conditioning allows) return to
starting position. Yeah you got it the old squat thrust from
high school.

3) Kettlebell Swing (No kettlebell? Get one or use a dumbbell)

Stand up straight with your feet just slightly wider than your
shoulders while holding one kettlebell(we are doing a two handed
kettlebell swing). Flex at the hips as you swing the kettlebell
between your legs. Then quickly and explosively flex your butt
and swing the kettlebell up to chest level. Perform the
kettlebell swing for about 10 reps.

After you have finished with the kettlebell Swing, rest for about 20 to 30 seconds. Then start again and do the whole fat burning circuit as many times as you can in 15 minutes.

Do this circuit of total body fat burning exercises 2-3 times a week. On off days from your weight training workouts. You are weight training aren't you? No! Start!

Make this a regular workout and in a short amount of time(along with a healthy eating plan) and that six pack abs look will be yours.

Remember total body fat burning exercises like I have just showed you are the fast track to get that six pack abs look.


Picture this moment: In 30 short days from now you look in the mirror and there it is Or actually there it isn't. It's You with 8-10 lbs less body fat. Close your eyes
right now see it and focus on it. Imagine how you will feel with what you have accomplished.

For more fat burning exercises, healthy eating tips and more please check out my newest web site Fat Burning Diets And Workouts

Fat Burning Workout Tips And Tricks

For a sexy female body,

1) Ditch the Lame Warm Up

Skipping rope and performing calisthenic exercises like jumping
jacks work the entire body, and prepare you neurologically for the
workout to come. This will allow you to get more out of each
workout.

2) Don't Be Afraid to Lift Heavy

I insist that all my female clients spend at least 2 days per month
dedicated to heavy lifting (75% of 1RM in certain cases).


3) Fight Hormones with Hormones

Use the power of lactic acid to locally attack stubborn
estrogen-based fat storage patterns.

4) Increase Training Density

Doing more work in less time has a number of incredible benefits:
increasing the rate of fat loss, aerobic and anaerobic training,
and an increase in work capacity.

5) Focus on your Assets

When it comes to squatting for your booty, go wide. For lunges, go
deep.


And for MEN,

1) Focus on Building an X-Shaped Physique

An X-shaped physique means: broad shoulders, a narrow waist, and
strong, well-developed calves.

2) Push Less, Pull More

We should focus more on the muscles of the upper back: latissimus
dorsi, teres major, trapezius, et al. These muscles, developed
correctly, will help pull your shoulders back, helping to create
the broad shouldered look that men find powerful and women find
attractive.

To prevent imbalances and help to create such a look, try to
maintain a 3:2 ratio of pulling exercises to pushing exercises.

3) Lift Heavy at Least 4 Days per Month

To achieve the increases, my clients all have at least 1 day per
week dedicated to lifting near maximal loads. In addition to the
aforementioned benefits, heavy training also leads to strength
increases, which has obvious implications for training in the
future.

4) Mix Up Your Training

For the purposes of getting lean, exposing yourself to consistently
changing stimulus is an excellent way to ramp up metabolism and
consistently increases the processes by which fat loss is made
possible.

5) Tame Your Hormones

To aid in shedding the love handles and creating a body worth
seeing naked, there are a few ways to improve insulin management
via supplementation and diet. More details on the blog...

A Kettlebell Workout For A Firm Butt And Slender Thighs

Good Morning,
I have a guest article for you today by Andrea Du Cane (better known as the Kettlebell Goddess). The workout she has for you concentrates on the lower body specfically the hips, butt and thighs.

If you have never used kettlebells before you should really give them a try. kettlebell training not only is a great workout for adding lean muscle and strength but is a tremendous cardio and fat loss workout.

If you don't own a kettlebell you can do this workout with a dumbbell. But if you can get yourself a kettlebell trust me it's worth it. Okay enough from me Andrea will take it from here enjoy.

The New Year is here and let's put the cookies and mince pies down and get back to work. I hope you are truly motivated to get your training back on track. One way to do that is have a GOAL, or pick an area where you'd like to see an increase in strength, endurance or flexibility. Or maybe it's just to lose those 10 pounds you gained over the holidays. Well… I'm here to help you set your goals and achieve them.

I'm going to start by making some assumptions. Whether or not you relate to them, if you follow my tips you'll get RESULTS. We're going to focus on the lower core, the hips and legs. No I'm not talking "Thigh Master", but REAL HARDCORE TRAINING that will get you the results you're looking for.

You may have heard that the swing is the FOUNDATION of Hardstyle Kettlebells. It is, and for good reason. Working the hips, butt, and legs dynamically with explosive power burns the fat and gives you an unparalleled cardio workout. Swings, simple and brutal should be your basic program. The swing workouts can be done on alternating days to really hit it hard or after your strength training. There is so much information out there on working your swings, take your pick but DO them.

KEEP IT SIMPLE, sets, ladders, time, whatever works, but make sure you get them done EACH week.

Now on to the other good stuff, lower body strength training. I'm going to focus on a superset of lower body drills. Here is a quick and simple lower body killer that doesn't take very long. Move from one exercise to the next with as little rest as possible.

Goblet or Front Squat 8-10 reps

One- Legged Dead Lift (Right-side only) 8-10 reps

Goblet or Front Squat 8-10 reps

One- Legged DL (Left-side only) 8-10 reps

Rest and repeat for a total of 2-3 super sets.

Finish with 10 Good Mornings (done very slow and tight)

This is just one example of a simple complex set of layering 2 drills to really target certain muscle groups. Moving from single leg to both legs gives the body a sense of a rest without really resting. You can use 1 kettlebell or 2 for either drill. If you're starting to fatigue, you can drop a rep from each set as you go.

Of course if you have the Goddess DVD, follow the Goddess workout Callipygos for a great leg and butt workout!

Here is a link to read more about Andrea's Kettlebell Goddess Program.

Your Fat Burning Workouts Using Variety For Success

Someone asked me the other day which workouts should she choose to do. She was a little confused because in my articles I talk about weight training, kettlebells, interval training and bodyweight exercises. So I could see how she was a little confused.

My answer to her and all of you is use them all. You know the whole variety is the spice of life thing. When it comes to fat loss, gaining lean muscle and improving your fitness and health variety is your best path. Now I mentioned 4 different ways to exercise above do you know the combination and workouts you could put together?

Using variety will keep you motivated and focused on getting to your fitness and fat burning goals. I don't know about you but I tend to get bored easily and let's face it exercise isn't always the most exciting thing in your life. If you keep challenging yourself with new and different workouts you will start to look forward to them. Especially once you start seeing the rewards in the mirror.

The one small problem with using exercise variety like I do is you have to really plan ahead. Back in the old day's of doing the basic bodybuilding splits you went to your garage or gym or wherever you worked out and were going to do the same workout over and over.

I tend to go by feel sometimes just for whatever reason I might feel like doing a particular exercise or exercises so I do it. I don't want it to sound like I just jump into a workout not knowing what I'll do that day. I do have it planned ahead of time but I will deviate from the plan also.

What I want to give you here is how to incorporate a variety of fat burning and muscle building exercise programs to use. You do need to plan this ahead on at least a weekly basis.

Commit to Weight training Monday and Thursday use total body exercises. As an example:

#1. Deadlifts

#2. Pushups

#3. Clean and Press

Again these exercises aren't written in stone maybe for whatever reason I don't have the feel to do pushups I'll do Incline dumbbell presses instead.

Use heavy weights, keep your reps in the 4-8 range, 4-5 sets each (best for lean muscle gains and losing fat). Yes it is only 3 exercises but with these 3 exercises you have also worked virtually every muscle group, Workout with intensity, haphazard workouts give haphazard results. You workout for a purpose, burn fat, gain lean muscle and improved fitness and health.

Tuesday and Friday do some Kettlebell exercises - Use timed sets

Set a timer for lets say 5 minutes (this will depend on your fitness level adjust time up or down)

#1. Kettlebell Swings - do as many reps as you can in your time frame

#2. Kettlebell Snatch - same as above

With timed sets every workout try to do more reps than the workout before. You don't need to do 10 more reps if you can't even 1 more than your last workout is progression.

Wednesday and Saturday could be Interval Training.

Do some bodyweight circuits, Jump Rope, go outside and do some sprint intervals.

This is just an example of how you could set up your exercise week. No you don't have to workout 6 days a week this is just an example. You should set up your workout to your conditioning level. Keep your workouts short 45 minutes(for weight training) 20 minutes and under(for kettlebells and Intervals).

Like I said sometimes I feel like doing something in particular so I do it.

I guess in a round about way what I'm saying is if you say to yourself I am weight training today but I really feel like doing Intervals than do Intervals that day. You are motivated to do intervals not weight train that day. Chances are if you say I have to (instead of I want to) weight train you probably won't even make it through your workout.

Use this article as your guide. As I mentioned change out exercises for variety. Keep the workouts short (not only saves time but also helps keep you motivated). At my new web site Fat Burning Diets And Workouts we talk about all kinds of different exercises and workouts you can do. We also talk about nutrition and healthy eating, motivation and goal setting. Stop by and check it out.

Check out my new web site Fat Burning Diets And Workouts for more workout and diet articles. Thanks Joe

The Fat Burning Or Fat Storage Process Of Your Body

How Fat Loss Happens


The overweight and obesity problem in this country is running rampant, one problem you may have in trying to deal with it is information overload. The internet is full of the latest and greatest fad diets and quickie weight loss products. What you need is a basic understanding of how fat loss happens in your body. Learn the basics and you can in a safe and healthy way reach your fat loss goals.

Fat loss first and foremost is a hormonal event, the right hormones telling the body to release the stored “energy” in the fat cells to burn off. It is also important to know that there are also fat “storing” hormones that act in the opposite way, triggering the body to store “future energy” into the fat cells. The body triggers these hormones through many different stimulus like food, drink, exercise, stress and sleep.

Fat cells are just the body’s emergency storage tanks afterall. If we didn’t have fat cells, we wouldn’t have survived the famines of the past. It’s a built-in survival mechanism that is getting all the wrong signals today. The body wasn’t designed around constant intake of food, especially the processed and high in sugar kind. (as that is not something that naturally grows on trees!)

So we know that fat loss is hormonal. Also fat loss occurs when oxygen is present, what is known as aerobic. (which means with oxygen) The other stage is called anaerobic (without oxygen). Anaerobic training is also known more commonly as strength training.

This is the confusing part with exercise. Most people think that by doing aerobics you burn all the fat you want. Well if that was true we would all have single digit body fat levels from the 1980's aerobics craze. There is no guarantee for fat burning. What about stored glycogen? Plus if you can burn fat in an aerobic state, well aren’t you in an aerobic state all day long (minus brief times of anaerobic activity) including sleeping? So you have the ability to burn fat all day long! The only thing left is the hormones and whether they are emptying or storing.

Learning to empty the fat stores are the key!

The Fat loss hormones are insulin, glucagon, and growth hormone (GH). Insulin is a fat storing hormone, while glucagon and GH are fat burning hormones. If insulin is high, the other hormones go down (this is an important relationship to realize). Another hormone called cortisol (stress hormone) is a muscle breakdown hormone… not something we want in our fat loss quest.

Below are quick and easy points on how to maximize the fat burning hormones and minimize the muscle breakdown/fat storing hormones (not all muscle breakdown is bad, you need to break down and rebuild the cells it’s when you have excessive breakdown and minimal rebuilding that is the issue as that will lead to a loss of muscle).

Your #1 enemy, Sugar

Everything you put into your mouth counts! Why is sugar bad? Because sugar will be quickly absorbed into the blood which causes a spike in your blood sugar and with that spike the body releases insulin to take care of it (shuttle excessive blood sugar into the fat cells for storage!). Every time you put sugar into your mouth your telling your body let's store some fat and that is exactly the hormonal signal you are giving it. Remember also when insulin is high, glucagon and GH go down.

So for fat loss:

•Minimize insulin levels thoughout the day (no high levels/spikes except during the post workout window when the insulin sensitivity is maximum, it goes into muscle not fat)

•Maximize Glucagon (which is directly inversely proportional to insulin levels)

•Maximum GH (which is controlled by insulin, exercise response and sleep)

•Keep Cortisol in check (you will have some, but excessive will lead to muscle loss)
For Insulin control (and max Glucagon response):

•Keep levels low by not eating sugar or foods that quickly break down into the bloodstream (any processed foods)

•Have protein with every meal (as that will slow down the digestion of any sugars). Also protein intake stimulates the release of glucagon.

•Improve insulin sensitivity with glycogen draining exercise (weight training) which will in turn reduce your insulin resistance (which is one of the biggest reasons for obesity and a serious increase of risks for many other diseases including heart disease, cancers, diabetes, accelerated aging and more!)

For max GH response:

•Most of your daily GH is released in the first couple hours of sleep at night (75%) . Keep your insulin levels low (which means no big meals or sugar 2-3 hours before bed). So get your sleep, shorting yourself of sleep will hurt your fat loss efforts and may lead to weight gain from improper hormonal responses.

•Exercise with Intensity, whether it is weight training with short rest periods or doing interval training. Short burst of anaerobic intense exercise (lactic acid burn) will signal the body to release GH. Long aerobic activities (jogging, etc) will NOT. (The old argument of look at the body composition of a sprinter vs the marathon runner…the sprinter has more muscle and very low bf%, the marathon runner has little muscle and a higher bf% even if they look smaller).

•Exercise in a fasted state has also shown to increase GH levels (make sure you have enough energy to get through your workout, have a small meal 1-2 hours before).

Minimize excessive Cortisol:

•Keep all intense strength or cardio exercise under 45min (remember we want to increase the intensity in a short period, not the duration, less is more). Anything longer will just start wasting muscle as fuel.

•Relax, don’t stress the small stuff. Get perspective on things in your life, and detach from things that really don’t matter.

So if you can master these small steps, you will see tremendous changes. Remember that fat loss is an all day event! So eat and live your life that way! Don’t worry about how many calories you burn doing something, because that is not the point. Worry about what you eat all day and how your hormones are going to react to it. Eat the foods your body was meant to eat and live the active lifestyle your body was designed for….and you will have increased health, look great, feel great and hopefully live long and stay active. So….to sum up:

85% of fat loss is nutrition (not how many calories you can burn doing something) and you have the ability to burn fat all day long if your hormones tell your body to do so.

Eat whole natural foods (not processed), avoid all sugars (foods and drinks), have protein with every meal

Train your fast twitch muscles with weight training 2-3x a week and do interval training 2-3 times a week. Do something active everyday.

Stop stressing out, take some deep breaths, get outside to relax and get your sleep.

Flatten Your Abs And Tighten Your Butt

A Fast Track Fat Burning Workout To Flatten Your Abs

Imagine looking in the mirror in a few short weeks and you have not only lost__?__lbs of fat(fill in the blank) but you now have that six pack abs look!

Here is a fast track fat burning workout(no marathon aerobic workouts here). What you will need is 1 kettlebell and your bodyweight that's it.

Most of us tend to store fat, at least partially, in our abdominal area. This is one of the most stubborn places to lose fat from. But in trying to flatten your abs have you taken the best and fastest approach?

Are you using total body exercises in your fat burning workouts? Yeah I didn't think so.


Rule#1 If you want to flatten your abs, firm your butt, gain lean muscle, whatever, the most effective and efficient way is with total body fat burning exercises! Hands down.

What I am going to share with you here is not only the fast track approach to fat burning and to flatten your abs, but how to shape and tone your entire body.

Here are 3 total body fat burning exercises you can easily do at home to help flatten your abs and burn fat fast.

1) Mountain Climbers

Start in push-up position. Brace your abs bring on knee towards your chest. Return the knee to the starting position and repeat for the other knee. Do this in a swift tempo as though you are running.

2) Burpees

Stand up in a normal position. squat down. Put your hands on the floor and throw your feet back so you are in the push-up position. Do a push-up(if your conditioning allows) return to starting position. Yeah you got it the old squat thrust from high school.

3) Kettlebell Swing (No kettlebell? Get one or use a dumbbell)

Stand up straight with your feet just slightly wider than your shoulders while holding one kettlebell(we are doing a two handed kettlebell swing). Flex at the hips as you swing the kettlebell between your legs. Then quickly and explosively flex your butt and swing the kettlebell up to chest level. Perform the kettlebell swing for about 10 reps.

After you have finished with the kettlebell Swing, rest for about 20 to 30 seconds(adjust your rest times to your conditioning level). Then start again and do the whole fat burning circuit as many times as you can in 15 minutes.

Do this circuit of total body fat burning exercises 2-3 times a week. On off days from your weight training workouts. You are weight training aren't you? No! Start!

Make this a regular workout and in a short amount of time(along with a healthy eating plan) and that six pack abs look will be yours.

Remember total body fat burning exercises like I have just showed you are the fast track to get that six pack abs look.

Fat Loss Circuit Training Have A Firm Butt Slender Thighs Tight Abs

Fat-Loss Circuit Training - Now is the time to try this revolutionary fat-burning, metabolism-boosting training technique!
By Nick Nilsson

Experience a training technique so powerful you can literally
FEEL your metabolism firing up and burning fat!


Want to burn off that holiday weight gain as quickly as humanly possible? Fat-Loss Circuit Training is the BEST place to start.

Fat-Loss Circuit Training is a program of my own invention. I developed it for losing fat quickly. It's challenging but very effective!

It's also one of the core components of my extremely powerful "Metabolic Surge - Rapid Fat Loss" program available at http://www.fitness-ebooks.com.

Fat-Loss Circuit Training is very simple once you get the hang of it, but it can be one of the most demanding (and most extraordinarily effective) styles of training you can do.

If you're familiar with normal circuit training (with timed, light-weight intervals), please put aside any notions you might have of how this program works. You will not only be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training (NOT the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training.

The proper combination of the two styles (weights and cardio) into one workout is, quite simply, phenomenal for fat burning.

In order to use Fat-Loss Circuit Training, you will need access to both weight equipment and cardio equipment (and/or benches or stairs), preferably located in fairly close proximity to each other.

This type of training is harder to do in a crowded gym as it will involve you moving back and forth quickly between different pieces of equipment. If someone is waiting to use your cardio machine the moment you step off, it will defeat the purpose of the workout. This technique is best used in a fairly uncrowded gym where you have more freedom to use equipment or, better yet, in a home gym with weights and cardio equipment and no one waiting for anything!

If you do work out in a crowded gym, I will tell you exactly how to get around it.

How The Training Works:

- Essentially, this is combined circuit/interval training.

- You will be going back and forth between your weight training exercises and one cardio exercise for the duration of the workout.

- Your rest period for weights will be your cardio and your rest period for cardio will be your weights.

- You will be doing some sort of activity for your entire workout without any break!

This combination is very effective for a number of reasons:

- It forces your body to burn calories continuously during the workout.

- It utilizes resistance training and cardio training so you get all the benefits of both in one workout.

- By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout (more so than either weights or cardio alone).

- It saves time - you get both your weights and cardio in the same amount of time as your regular workout.

- You will still be able to use heavy weights in your weight training, helping to preserve muscle mass.


How To Do It:

Step 1 - Set Up

For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the workout. You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope.

If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbell exercises. You won't have to wait in line to use any weight machines that way.

If you don't have access to convenient cardio machines, you're going to have to go low-tech. You'll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or Step platform then back down) or rope-jumping (be sure you're not close to anyone if you choose this). These approaches work just as well as cardio machines and allow you to perform this training style in a busier setting.

Step 2 - Warm-up

Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you'll be working with before you start into it though. Don't tire yourself out, just get a light sweat going.


Step 3 - Start with 30 - 40 seconds of moderate intensity cardio.

This could be setting a stair machine to a level that is not easy but is not so challenging that you're going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off).

Many cardio machines have a "rest period" feature where you can leave the machine on and it will not erase your program while you have stepped off. Normally, this is about 2 minutes. This should be enough time to complete your weight set.

If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period. It may require a little mental math! You can also use your own stopwatch or timer on your watch to keep track (this is easier). Start the timer when you start the cardio.

Many machines also have a feature that runs through a series of time periods. I've found on the StairMaster, if you set the length of the session to 20 minutes, this results in a 40 second time period making it perfect for judging your cardio periods.


Step 4 - Do a set of weights.

Go as quickly as you can to your first exercise. Do a set of the first exercise on your program for the day. Do this with no rest, going from the cardio immediately to the weights. Do all your reps until you start to approach muscular failure.

While this is definitely still intense weight training, don't push yourself to muscular failure as you would in your regular training. Due to the high training volume we'll be doing in this program, pushing to failure on every set will compromise muscle recovery.

Also, be very sure to use proper form and tempo when lifting the weights. Don't rush your weight sets - perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are NOT what we're looking for here.


Step 5 - Go right back to the cardio.

Get back to the cardio and do another 40 seconds of moderate-intensity cardio.


Step 6 - Repeat the cycle for the duration of the workout.

You will be going back and forth continuously between cardio and your weight training exercises, using the cardio as the rest period between your weight sets. What this means is that over the course of your workout, you'll be burning calories via cardio and weights AND you'll be working your muscles with intense, heavy weight training as well. It's tough training but very effective!


Notes:

- As you improve your cardio ability, you can choose to increase the intensity of your cardio training between sets. You may wish to start at a lower level and gradually increase the resistance over the course of the workout or start at a higher level and keep it there. It is perfectly acceptable to keep it at a steady, moderate level, however.

- This Fat-Loss Circuit technique can be used with nearly any form of cardio exercise as long as it is convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout.

- Keep your workouts to no more than 45 minutes at the very most when doing this type of training. Any more than that and you will be breaking yourself down too much. It's an extremely demanding form of training as you'll be working every major energy system in your body. You will also find it will crank your metabolism up pretty seriously!


For a sample workout to follow, taken directly from my "Metabolic Surge - Rapid Fat Loss" ebook, please click on the following link:

http://www.fitstep.com/metabolic-surge/course/day1.htm
You will be able to print this workout and take it to the gym with you to try out.


Want to order "Metabolic Surge" right now for the low price of only $29.95? Click on the following link to order:

metabolic-surge
Your new body is waiting for you!

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://www.fitness-ebooks.com.

Total Body Workouts; Get a Firm Butt, Slender Tighs And Tight Abs

Total Body Workouts Get A Firm Butt, Slender Thighs And Tight Abs


Total body workouts forget any thoughts or information you read about spot reducing. Spot reducing doesn't work end of story. The only way to get a firm butt, slender thighs, tight abs and get rid of that saggy arm fat is by training your whole body each workout.

Weight training, kettlebell training, interval training, bodyweight exercises and eating healthy are your keys. In this article I am going to concentrate on the training and workouts for total body conditioning. In other articles we will look at healthy eating for lean muscle gain, fat loss and increasing your energy.

By using total body workouts you will not only get faster and much better results (inlean muscle gains and fat loss) but your workouts will be much shorter. At home or at the gym wherever you workout your workouts should take you at most 40 minutes.

If you are spending more than 40 minutes you are probably not working out at the proper intensity level. Your weight training workouts will probably be the longest in terms of time. But this can also be shortened by cutting down your rest time in-between sets.

I am a big believer in variety in workouts. By variety I mean using all the training systems I mentioned above.

Let me give you a rundown on the 4 training sytems for total body workouts.


There’s different ways to build strength, add lean muscle and lose fat:

Today a begginner bodyweight only total body workouts.

• Bodyweight Exercises. Master your own bodyweight first. Pushups, pullups, situps,
squats, etc are the best place to start. Bodyweight workouts are what I would advise to anyone who is just starting an exercise program.

Here is a begginning Bodyweight program for total body workouts:
1) Prisoner Squats
2) Push-ups
3) Burpees

Stay with this 3-4 days a week for 1-2 weeks. I want you to just get your body and conditioning level ready to take on more diffucult workouts. Work up to 3-4 sets for 8-10 reps. As a beginner if you think 2 weeks isn't enough stay on it longer you will know when its time to move on.

Coming in future articles I'll be covering the following and more.


* Weight Training. Using free weights, barbell training specifically. You can build a
massive amount of strength,lean muscle and achieve great fat loss results with just a simple set of weights.

When doing Weight training Compound exercises like Squats, Deadlifts, Presses, etc build the most strength, lean muscle and is still the best method for fat loss.
most strength the fastest.

* Kettlebell Training You can train at home, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible.

* Interval Training What most people don’t know is that intervals are the best cardio method for fat loss. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. Intervals continue to burn calories and fat after the training session, and that’s something you won’t get from slower, longer sessions of cardio.


Total Body Workouts get A Firm Butt, Slender Thighs And Tight Abs Oh and I almost forgot get rid of that saggy arm fat!

The Busy Woman Fat Burning Workout

Busy Woman Workout Fat Burning Workout


You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. Your a busy woman, you don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, and burn fat,

For more fat burning, fitness and workout tips go to Weight Loss Fitness and Bodybuilding

How To Get That Six Pack Abs Look For The Busy Woman

How To Get That Six Pack Abs Look. What do I mean when I say that? It's simple the six pack abs look is just what we talk about here. Tight fat free abs, a firm and shapely butt, slender thighs and just a gererally firm toned healthy body.

Today we are talking to Mike Geary of The Truth About Six Pack Abs program. So this is just about getting six pack abs? Yes and No. Mike teaches total body workouts which I love. Why? If you are looking to lose fat( how to get that six pack abs look!) or looking to add more muscle total body workouts are not only Efficient but highly Effective.

Okay hopefully I cleared up what how to get that six pack abs look means so lets talk to Mike.

JG: Let's get right down to it. Everyone wants a flat set of 6-pack abs, yet very few people ever achieve that goal. Why do you think there's so much confusion on the subject? Is it really all that complicated of a process?

MG: You know, it's really NOT that complicated... However, with that said, to get your body fat % low enough to really see a nice set of abs, it does take a decent amount of discipline with your food intake as well as a whole new level of intensity with your workouts than what most people are used to. The thing is, most of my clients always comment that the style of eating that I recommend is actually fun, and they feel more energy due to the more natural unprocessed healthy foods they're eating and more balanced blood sugar and hormone levels in their body.

The problem is that there's so much conflicting advice out there these days, it leads the average joe or jane to over-complicate things and end up totally confused about what's the best way to train and eat for six pack abs.


JG: You've said before that abdominal exercises such as crunches and situps are extremely ineffective when it comes to achieving a flat stomach, and that they can actually make your stomach look WORSE. Can you elaborate on that?

MG: Sure... First of all, let me make clear that I'm not saying that you shouldn't do any abs-specific exercises. Rather, my point of contention is that most people spend WAY too much time focusing all of their efforts on abs-specific exercises, instead of focusing their efforts on more effective total body workouts and exercises that stimulate a much greater fat-burning and muscle building hormonal response, burn more calories, stimulate the metabolism to a higher extent, and also indirectly work the abs to a decent degree anyway.

Let me give an example of how many people typically waste too much time on abs-specific exercises...

A lot of times I see the average joe or jane spending about 15-30 minutes of their total workout just doing tons of pointless repetitions of crunches, situps, leg raises, or some other "abs pumping" exercise. Many times this comes out to almost HALF of their entire time working out.

My point here is that this type of excessive abs training is really a waste of time training a relatively small muscle group such as the abs, when that time could have been better spent on total body workouts using exercises such as squats, deadlifts, clean & presses, lunges, upper body presses and pulls, dumbbell swings, snatches, etc, etc. Compared to spending that time doing abs exercises, all of the above types of exercises will give you magnitudes more results in terms of hormonal response, metabolism increase, calorie burning, etc... all while indirectly working the abs to an extent anyway.

After focusing the majority of your workout efforts on those types of more effective total body workouts and exercises, then it's ok to spend about 5-7 minutes directly training the abs with abs-specific exercises... but the point I'd like to make is that abs training should only be a small portion of your training program as a whole, and not the majority of it.

Also, back to the topic of crunches and situps in particular... Once you've got a decent amount of abdominal training under your belt, crunches tend to be one of the least effective ab strengthening exercises since they are actually a fairly low-resistance exercise. An example of a higher resistance abs exercise would be a hanging leg raise with a proper pelvic curl-up (different than what you see most people doing in the gyms, where they only raise their knees up).

JG: How often do you recommend an individual train their abdominals on a weekly basis? Is basic, straightforward training the best protocol, or are there advanced ab training techniques that will yield better results?

MG: I usually recommend incorporating abs-specific training into your routines about twice/week, and 5-7 minutes per workout. Remember though that you're also getting indirect ab work through most of the total body workouts that should be comprising the majority of your workout time.

Beyond the typical leg raises, ab bicycles, hip thrusts, ab pikes, crunches, etc... there are definitely ways that you can take your abs to a new level that most people don't even think of. For example, some of the best abs exercises aren't usually viewed as abs exercises at all...

A couple examples that come to mind are front squats, renegade dumbbell rows, mountain climbers, 1-arm snatches, and others. Front squats are typically viewed as just a leg exercise, but if you've ever learned to do a proper front squat, you'll feel a tremendous stabilization tension required in your abs due to the weight being shifting more to the front of your body compared to the back as in back squats. If you haven't done front squats in a while, or are just learning them, I guarantee if you do a few sets of them, your abs will be feeling it big time the next day!

Renegade rows are another example of an exercise that's typically just viewed as an upper back exercise. However, while you're rowing a dumbbell up from a pushup position while stabilizing your body with your other arm, there is an insane amount of tension and stabilization strength required in your entire abs/core area. This is another exercise that really surprises people at how much they feel it in their abs.

So there you have it How to get that six pack abs look. Total body workouts not only to tighten up those abs but lose body fat, get a firm butt, slender thighs and add some lean muscle.

Get Shapely,Slender Thighs And A Firm Butt With These 4 Exercises

How you are going to have slender shapely thighs and have a firm butt with incredible shape. If you are willing to put in the time and effort with the exercises I am about to show you that new body you desire is within reach.

Many people have the top goal of achieving a set of six pack abs, your primary goal might be strengthening, slimming and toning your legs and and having a firmer butt , giving your lower body a curvier and more shapely, yet still muscular appearance.

When your body shows good tone and definition, it really enhances your the overall image, making it well worth your time and effort.

In order to maximize both the strength potential and appearance of your leg and glute muscles, there are some key exercises you will want to focus on.

By doing so, you'll be sure you're getting the most for your time spent as well as see the quickest results possible - because no one wants to spend more time doing leg workouts than they have to.

Exercise# 1 Full Squats

One of the biggest mistakes that women make when doing the squat exercise is shorting themselves of the full movement. Most times women (and men) don't go low enough on squats. When doing your squats make sure you are going down below parrallel

The primary reason being it's those last few inches at the very bottom of the squat where you're really going to call the hamstrings and glutes into play, contracting the muscles to maximum tension.


Exercise #2 One Leg Split Squat

Another exercise that's fantastic for hitting those glute muscles while giving your behind a very curved and attractive appearance is split squats. To perform this one you simply place one leg up on a bench or box behind you, while standing on the other leg straight underneath you.



Hold either a pair of dumbbells at your side or else have a barbell resting across your back and then slowly bend the leg you're standing on to move into the squat position.


To add a little extra intensity to this movement once you've got the basic squat down, try pausing for a second at the bottom before lifting upwards. Once you're comfortable with this, then take a second pause half way through the upwards portion, and then rise back up to the full standing position.

Try and go as low as you can comfortably, and then straighten the leg again until you're at the top of the position.

After you've finished all your reps on that side, you then repeat the exercise standing on the other foot. Note also with this exercise that the further your standing foot is from the leg behind you, the more you will work the hamstring muscles while if it's directly underneath the center of balance, you'll target your quads more.

Exercise #3 Romanian Deadlifts

Next up on the list are romanian deadlifts where your feet are slightly raised upon a block or board. Having this extra flexion with the foot will put slightly more tension on the hamstring and butt muscles, upping the intensity of the exercise.

Note that if your aim is primary strength development, you may want to go without the block as you will likely lift more weight, but if you aren't as concerned with max strength and more focused on just defining the muscles, this is a good variation to incorporate into your program.

Exercise #4 Box Step Ups

Finally, the last exercise you can do to target the legs and glutes are box step ups.

These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above.

To perform this exercise you basically just stand right behind a box or bench, while either holding a set of dumbbells or while resting a barbell across your back, they also can be done with just your bodyweight.

From there, place one leg directly up on top of the box and use that leg to pull the other one up to meet it.

Once you're at the top, you have the option of stepping down with the other leg leading now, or stepping down in the same manner you stepped up.

Whichever method you choose to use, be sure you then switch feet after the set is completed, so you balance the tension placed over both the legs.


Well there you are 4 exercises to get you that firm butt, slender thighs and tight abs.

What's that? Oh what do these exercises have to do with getting tight abs?

Squats (of all forms) when done correctly and with proper form are a great ab exercise. Want six pack abs? Work your squats and see what I mean.

Okay that's it for today. The rest is up to you.

SEE ALSO

Firm Butt Slender Thighs And Tight Abs for more exercises and workout information

Tight Abs Slender Thighs And A Firm Butt

So what haven't you tried in your attempt to get a firm butt slender thighs and tight abs? And what success have you had if any? How many of the gimmicks and late night infomercial junk have you tried? The constant barage of fad diets and useless infomercial junk promising you that flat stomach tight six pack abs, a firm butt and slender thighs that you desire?

I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned firm butt, tight abs and slender thighs once and for all.

The first secret for a flat stomach is healthy eating. While this doesn't seem like a secret at all, most women get this wrong in spite of their best efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds and excess body fat. But healthy e ating isn't about dieting or starvation it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is healthy eating? Eating healthy is having protein and carbohydrates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's eatinga healthy breakfast ( which most of us skip these days) and not drinking your calories. But most of all, eating healthy is eatingthe foods you love but in moderation instead of gorging yourself.

If healthy eatingis the first secret to a firm butt, tight abs and slender thighs, then what's the second? The second fat loss and toning secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs, firm butt and slender thighs they want so badly, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women (and men) struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their junk. But spot reduction is a myth. SPOT REDUCTION DOES NOT WORK! Think about it – have you ever met someone with a firm butt, tight abs and flabby thighs ?I Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their abs and butt, yet kept their flabby thighs.

The other myth that has led women thinking wrong when it comes to what type of exercise to do is the belief that cardio is the best solution for fat loss.

Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there's another benefit of resistance training when it comes to getting a firm butt tight abs and slender thighs. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that firm butt tight abs and slender thighs you've been longing for. So get rid of the fad diets and the aerobics classes and start eating healthy and resistance training. Before long that firm butt tight abs and slender thighs will finally be yours.

How To Get Tight Abs A Firm Butt And Slender Thighs

'Sexy thin thighs' - it's an elusive goals amongst so many women in the world. Elusive, not because it's an unachievable goal - but because just about every women doesn't know the true way to get attractively slim and toned, sexy thighs.

Here's how to do it.

I recently had a chance to catch up with one of my favorite fitness colleagues at a womens' fitness conference in South Florida. We got into a conversation about the 2 ways women try to get sexy thin thighs...

Those 2 ways are:
1 - The Easy Way
2 - The Hard Way

The Hard Way actually was a long list of the many wrong and self-destructive ways of 'attempting' to get nice thin thighs, ranging from unrealistic heavy weights and uncomfortable machine type exercise programs to bogus 'spa' treatments (like body wraps) to 'slimming pills' to crazy 'diets' to ridiculous 'cleansing' juice fasts to 'miracle' thigh lotions and creams...

Of course, there was a whole lot more than that, but you get the idea of our candid conversation - that eventually came to the subject of The Easy Way to get attractively thin thighs.

This, of course, first assumes that a woman has flabby, fat, thick and heavy thighs - that she is unhappy, maybe even depressed with and wants to slim them down and firm them up.
Both of us wholeheartedly agreed that the easiest way for a woman to get sexy thin thighs is by:

Rule One - following a properly structured, and targeted exercise routine, that focuses on the problem areas (in this case - the fat thighs).

Rule Two - combining that program with the right type and amount of cardiovascular exercise for calorie burning.

Rule Three - following a healthy, simple, and 'calorically correct' eating plan with foods that are readily available at any modern supermarket and taste good!

Rule Four - [Most Important] Committing to a lifestyle of 'fitness' habits that naturally result in a woman having 'those eye catching thighs' and a body to match, for the rest of her fun life.

Please make note that 'thin thighs' is a relative term - and most often can be replaced by 'thinner thighs' - because let's face it - 'too thin' is not sexy or desirable either.

Which takes us back to my philosophy on fitness and life:

"It's all about balance. Proper balance, that is." In other words - you can balance the wrongs things and that won't bring you the results you want. You must balance the right elements for to get the desired outcome.

My fitness colleague and dear friend, Victoria, agrees about finding balance in your fitness journey - as she will be the first to admit that her life used to be way out of balance until she decided it was time to change her body and her life for the better.

'The Womens' Trainer' - Joey Atlas, Exercise Physiologist, is the genius behind the Top Thigh Slimming Butt Lifting Home Exercise Program for Women.

Get A Firm Butt Slender Thighs And Tight Abs

95% of Women Make These Same Weight Loss Mistakes Over and Over

Stephanie and Margo are 27 and 59 years old respectively. I use them as examples because of their age differences, yet both of them achieving very similar results... and inspiring results at that! When they first came to me, they were spewing a lot of the same old negative beliefs about their body that I see so many women have... they would say things such as:

"Oh, I'll never lose weight... my metabolism is shot and just way too slow!"

or"I'll just have to accept my flabby body the way it is because with my genetics, I'll never get a flat stomach."or

"I've tried everything and nothing works... I'm doomed to have this pooch-belly and love handle rolls for life!"or

"I just don't have time to get in shape... it's just impossible for me with my busy schedule... I should just give up."

The fact is... they both proved ALL of these beliefs DEAD WRONG! And so have thousands of other women that changed their mindset, their workout techniques, and their nutrition habits drastically from their old habits that weren't working.


Over the last 10 years of training and consulting hundreds of women on nutrition, quite a few patterns started to emerge and I noticed most women were falling into many of the same traps. Some of them I mentioned above with the excess cardio, the time wasted doing crunches & situps, the bogus fat-burner pills, the worthless ab gadgets, the grocery store mistakes, and the failed diets time and time again.

Stephanie and Margo had also fallen into the same traps and struggled with their fitness for years due to these mistakes. But something changed immediately when they starting using the workout and dietary techniques that I revealed to them.

They finally started getting results and losing layer upon layer of ugly body fat after years of struggling to lose even a couple of pounds!

Change Your Methods Drasticallyand Your Body Will Change Drastically... Get Out That Bikini!

After finally changing her ways and adopting a new way of thinking about food, working out, and what she can achieve, Stephanie has lost over 70 lbs and literally made herself an entirely new person. She feels more energetic, looks about 10 years younger now, and is finally confident to wear whatever she wants out of the house now, after years of being self conscious.

Margo also lost 23 lbs so far and is feeling the best she has in over 2 decades after implementing these techniques that she learned in my system. She's actually enjoying food more now than ever before, yet still losing weight and firming up her entire body.

So What are Stephanie & Margo Doing DifferentlyThat Has Kick-Started Them Into a Whole New Lifestyle of Feeling Good & Looking Sexy?

Well, what they are doing is a uniquely designed full body program I put together called The Truth about Six Pack Abs.

After years of seeing so many frustrated people struggling with excess body fat and flabby abs and literally wasting their hard-earned money on worthless fat-loss products and six-pack abs gimmicks... I decided it was time to put together my own unique system to solve this problem.
Time and time again I even saw my friends and family just being flat-out scammed by the unscrupulous marketers in the fitness industry selling you all of this garbage that isn't going to do anything at all to change your body for the better... It's only going to make their wallets fatter!

What I did was put together an innovative scientifically-based fitness program that has finally revealed the truth about abdominals, stomach fat & love handles, and is helping tens of thousands of people around the world to finally conquer their struggle.

If you too can relate to this weight loss struggle you owe it to yourself to find out exactly what The Truth About Abs can do for you.

Kettlebell Training For The Busy Woman (And Man)

Kettlebells will improve your quality of life. They will increase your energy level, reshape your body, increase your strength, relieve stress, increase your metabolism and take up less time.

Women often complain about how a slow metabolism contributes to their inability to lose weight. Increasing your metabolism is easy. High rep ballistic exercises and circuit training with kettlebells really boost your metabolism. You can include ballistic exercises in every workout. Swings, snatches, and cleans can be performed in numbers from one to hundreds.

That is what working out with kettlebells is all about and results come quickly. In as little as a week you can decrease body fat and see more muscle tone and definition. Kettlebells deliver on the promises. When you get the proper form down for the exercises your strength and flexibility will increase rapidly.

Kettlebell exercise workouts were made for busy women (Guys this is for you to).

Fast Efficient and Result Producing Workouts. And they can be done at home with minimal equipment.

Q: Is kettlebell training the ultimate way to train?

A: No one system is the ultimate way to train. Do not kid yourself as training is not a black and white world. Is kettlebell training effective for fat loss, strength training, and building muscle? Yes and it is a super fun way to train. In order to keep training interesting, you have to keep it fun and kettlebells are a great fit. You can benefit from kettlebell focused programs or you can incorporate kettlebell training into your current regimen. There is something for everyone.

Q: Is kettlebell training effective for fat loss?

A: Yes however pushing yourself away from the table more often and cutting krispy creme out of your diet is even more effective. Fat loss is 70% diet and 30% training. Unless you are a professional athlete where training is your job. Do not kid yourself into thinking that you train like a professional athlete unless you are one. Kettlebell training can be a very effective way to ramp up your metabolism. However, anyone that tells you that you can lose fat with kettlebell training and a crappy diet is doing you a disservice.

Kettlebell Training works plain and simple Lean Muscle Gains, Lose Body Fat Increase Your Energy and be more fit and healthier than you thought you would ever be.