You all know my thoughts on those late night tv infomercials selling the world untold gimmicks and gadgets designed to ‘supposedly’ get you in the best shape of your life without you doing anything except smiling and telling your friends how great you suddenly feel – yep:  Utter Crap.

BUT sometimes you can get a real good laugh from them and actually realize that once you cut away the hype and the nonsense the reality of these foolish things is either hilarious, scary  – or both!

Here’s a little video from Ellen Degeneres that I hope you enjoy, the actual hawaii chair disaster is really just an insult to our intelligence, but at the same time incredibly funny.

Once you’ve got through that and have finally picked yourself up off the table and managed to hold your sides together click this link for the 5 True Ways To Guarantee Fat Loss Whilst Keeping Valuable Lean Muscle.

Ladies Only Fat Loss Advice Here! Tone Up That Body For Summer & Beyond…

We all know that cutting calories ALONGSIDE serious and proven effective workouts and exercises is the way to reveal serious six pack abs and a cut and toned midsection – whether you’re male or female – it does not matter…that’s the long and short of it.  You burn more calories than you take in and this leads you to the holy grail of six pack abs.

Now… what you’re going to have here is a workout that does not use a single sit up (as if any of you are using those anyhow!) and only uses DUMBELLS!

Using ONLY Dumbells to get a ripped midsection and stunning abs!

This is compound central - exercises that will have you on the road to six pack abs in record time IF your diet is correct and you give it 200% with your workouts.

Do these 5 for 20-25 seconds each with 10 seconds rest in between.  Added 2-3 times per week to your workouts… (try to work up to 3 circuits!) Now start sweating please…

1) The Classic Tripod/Rengade Row

Dumbells in front of you,  shoulder width apart, get in press up position grabbing each dumbell, arms extended, then row up alternating db’s tensing your core!

2) Alternating Sinlge Arm Overhead Lunges

Grab a db in each hand, at your side, lung forward as soon as you’ve raised one dumbell up voer your head.  Repeat other side!

train with compound dumbell exercises for stunning abs

3) DB Woodchop

Grab your db with two hands, slight bend in your knees and db at one side, raise it up to opposite side above your head in chopping motion..repeat on other side next circuit.

4) Single Arm Deadlift (DB or Kettlebell)

Using your db or a kettlebell placed between your feet, squat doen, grab db and squat upward, roll shoulders back a little then return to start, repeat on other side.

5) Alternate Dumbell Rows With No Support!

Bend at your waist, a bd in wach hand, knees bent to release tension on your back, now row on one side pulling db to waist as other arm holds db in ‘space’ not supporting against your body.  Repeat other side for next circuit.

Women will get the body they want with only dumbells and sensible dieting...

Men and Women…does not matter, give this a go for 6 weeks and see how YOU look in the mirror afterwards!

Cheers all,

Tris

*Ladies Only Fat Loss Advice to get that flat and sexy beach body – use this advice and these exercises!

Hi and welcome to the 2nd MFC ‘Holiday Season’ Workout.

This is the first MFC Ab Insertion Workout (A workout you can easily insert into any current fitness program you have)

‘Holiday Workout 2′

In -and-outs (pic1) (20 each side)

Single Leg Oblique Side Crunch  (pic2) (20 reps each side)

Hip Flip Unders (pic3)(20 reps each side alternating)

Split Sky Pointers (pic4) (25 reps)

Plank Hold (pic5) (hold for a count of 45secs)

Ab Vacuums (pic6) (10 reps – exhale fully arching back like a cat, hold, then inhale and arch back by pushing abs toward floor.)

*1-2 full circuits

MFc Holiday Workout 2

abs are made with correct exercise - and in the kitchen!

Ok, to clarify what is common knowledge to some and interesting eye-opening truth for others:  We all have abs, we just need to uncover them to see our true potential.

And this is done with the old favorite – fat loss.

The reality is that our pure abdominal training should certainly be a major factor in our schedule and program planning but the essential of any six pack abs or fitness system is incorporating both exercises that burn the most calories (to melt fat around our waist, hips, and core) and also follow sensible eating habits to allow functional fat burning and ultimately the visual results we crave.

Long gone are the days of hammering out as many ‘crunches’ or sit-ups as possible in the hope our abs will rise from the depths like Atlantis.  Sensible fitness training for six pack abs requires compound / full body resistance and bodyweight exercise, HIIT & Metabolic Resistance Training and diet that allows us to perform intense workouts at the same time as restricting unnecessary calories.

By performing the above type of exercise and workout structures we are able to burn maximum fat at the same time we actually create lean muscle in our abdominal section – because its important to understand and train our midsection as any other muscle group.  To consider the outdated concept that abs are a small muscle group so don’t ‘over-train’ them is really not accurate and is missing the point.  The body should be trained as a whole unit as well as training specific bodyparts and compound moves actually call on the abs and core to assist, stabilize and ultimately work alongside other muscles in certain exercises.

Train correctly to save time and get stunning resul

Our use of compound exercise (that requires stimulation and recruitment of many muscles and muscle groups at the same time) will create stability and synergistic muscle stimulation.  i.e. doing a ‘single leg balanced press up’ will illicit your full core to stabilize as one leg is lifted, AT THE SAME TIME as you perform a push up / press up – you see how this type of exercise will burn more calories by placing demand on numerous muscles all working in different ranges and with different goals? (i.e. some supporting, some doing major work etc) – compare it to say a standard barbell curl for biceps (isolation exercise)

Essentially all exercise is good to incorporate.  but variety is the key.  And for real fat loss to show off our abs we should participate in using compound exercise as much as possible.

So we know diet is important.  But…

Compared to a person solely doing isolation exercises and typical 40 minute cardio sessions, the person who uses compound resistance & bodyweight exercises as well as metabolic resistance training and HIIT will be on absolutely the right path to not only see results much quicker and with shorter workouts times, but also be the proud owner of truly impressive six pack abs and a lean core because fat loss gets ramped up to the levels needed to melt the stubborn body fat most effectively and quickly.

I’ll show you a cool workout in the next posts that you can use right away to blast fat as well as create the best midsection of your life.

____________

* Go here for the real truth about abs – this covers everything and gives free workouts too! – seriously.

*try this INTENSE Six pack abs workout circuit routine for ripped abs and tight core structure…

*The right way to train for six pack abs – old school style!

*Ladies Only Fat Loss Advice & Tight Flat Tummy Exercises

3 piece jigsaw to six pack abs

A lot of clients I train assume that when we begin structuring our fitness programs that they’ll simply be doing some crunches or sit-ups as their abdominal workout.

That is not the case and in our workouts that could not be further from reality.

What I have all my clients do is a workout for abs & their core that incorporate a three sided approach – or what would be deemed a three piece jigsaw.  They will work lower abs, upper abs and their obliques(sides).  There is no other way to create the complete package and get structured results.  And the order of these three training targets is typically set at doing lower abs, then uppers with obliques added in between or at the end.  (this is another topic I’ll discuss in another post)

You see, sit ups and crunches only work the upper abs (I don’t really think you need to be doing sit-ups ever by the way) but for the complete package you need to work your lower abdominals to create that tight and strong waist as well as train your oblique muscles to enhance torsional flexibility and strength and see the rippled muscles in this area of the midsection.  The uppers are only a third of the  equation.

When you see the models and fitness pros with great midsections that is not from doing solely crunches.  It is because of a complete abdominal 3 sided training approach.

I’ll stress here that I also include a lot of core conditioning and lower back structuring in my programs designed for getting six pack abs and burning belly fat, but in terms of the main exercises concerning the abdominal muscles the three sided approach is always what I  use.

Here is a short list of some of the typical exercises that I use and rotate during ab specific workouts are:

Side open leg oblique crunches

Split frogs

Straight leg alt toe touches

Sky pointers

Leg alternate splits

Swiss ball crunches

Swiss ball roll ins

In & outs

Again, this is just a small selection of what I use with clients in our sessions.

If you train your abdominals correctly and don’t waste time with tired old sit-ups and keep the balance correct between the three sided approach to abs training then results are almost guaranteed if you are on top of your diet and incorporating the movements that will burn the most body fat.

I’ll also mention that this 3 piece jigsaw to abdominal training can also be incorporated during the ‘full body workouts’ that are essential and well advised for real success in getting six pack abs.  I’ll cover that in a new post  so you understand not only why full body workouts with full body exercises / compound body weight exercise is essential but also a description of exercises I like and a few workouts you can try.

*Free Six Pack abs workouts and circuit fat loss workout here..

*Want to know how to do a push up right to eliminate joint pain and skyrocket your results? Clik Here…

*A push up challenge workout video…

*Ladies Only Fat Loss Advice Here! Tone Up That Body For Summer & Beyond…flat tummies here we come!