Unique Fat Loss Workouts for Time-Crunched Individuals

Warning: this style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that's the case for you, then that's your loss.

Here's how it works:

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for an hour at a shot, with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them! If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the exercises that are the best to focus on are:

-bodyweight squats (and variations)

-pushups (and variations)

-forward, reverse, or walking lunges

-up & down a staircase if one is available

-floor planks (holding plank position from forearms and feet)

-floor abs exercises such as lying leg thrusts, ab bicycles, etc.

-one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and your body temperature raised. However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating or getting smelly in the office or where ever you may be. At most, you might just get a little moist on the skin.

Here's an example routine (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri

9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets

10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)

11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets

1 pm - plank holds (hold as long as possible in 3 minutes)

2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets

3 pm - plank holds (hold as long as possible in 3 minutes)

4 pm - max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs

9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets

10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets

11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets

1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets

2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets

3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)

4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism. Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts. And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises. Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workout done little by little throughout the day. You've now got some extra free time on your hands!

Try this type of routine out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh.

Keep in mind that this is only one method of training and doesn't mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I'd recommend just rotating it into your arsenal of various training methods. And by all means, don't worry about what other people think so much...have the courage to try something a little different. In the end, you'll be the one laughing back at all of the "blubber-bellies" that are giving you funny looks while they eat their donuts!

Visit http://truthaboutabs.com to receive a FREE Fat Loss Tips Presentation:, and learn 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs

Get A Flat Tummy

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in the Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at...

http://www.TruthAboutAbs.com

Train hard, eat right, and enjoy life!

3 Tips to Eat a Healthier Diet to Lose Weight Faster

If you want to lose weight, we all know that eating a healthy diet should be your first priority. Sure, exercise is important, but diet is king when it comes to lifelong weight management. I hope this article gives you some simple, yet effective ways for you to make healthy changes in the way you eat on a daily basis.

1. Make sure to eat at least some healthy fats in most of your meals. Eating enough healthy fats is very important for maintaining proper fat burning and muscle building hormone levels in your body. Adequate healthy fats in your diet also helps in keeping your appetite under control.

The healthiest sources of dietary fats are raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil (highest antioxidant content of olive oils), coconut oil (a great source of healthy saturated fats in the form of medium chain triglycerides), and grass-fed meats (a great source of the healthy fat, conjugated linoleic acid, which can help burn body fat and build muscle).

Try this tip -- eat a handful of raw nuts (pecans, walnuts, almonds are great healthy choices) 3 times a day about 30 minutes prior to meals. This can help to quell your appetite and give your body some protein, fiber, and healthy fats so that you eat less calories overall at your meals and get more nutrition at the same time due to the high nutrient density of most nuts.

2. Try to eat a high quality protein source with each meal and snack that you eat. Quality proteins from grass-fed meats, grass-fed raw dairy, and even from plant sources such as nuts and beans provides good appetite suppression so you can control your calorie intake easier.

Getting ample quality proteins also helps you to build lean muscle (if you're working out hard regularly) so that your metabolism can run at a higher rate from the increased lean muscle on your body.

Eating sufficient protein at most of your meals also aids your body in controlling blood sugar and insulin levels by helping to slow the breakdown of ingested carbohydrates.

3. Although I do not fully agree with extremely low-carb diets, I do believe that one of the main reasons that so many individuals struggle to lose weight for most of their lives is due to eating excessive processed carbohydrates such as refined grain-based starches and refined sugars on a daily basis.

The natural sugars in whole fruits and berries are ok because the fiber in fruits helps to slow the blood sugar response in your body. Just make sure to avoid fruit juices, which are mostly sugar and have the fiber removed in processing the juice.

In my experience as a nutrition specialist, when people start to minimize their grain consumption (from cereals, bagels, breads, pasta, etc), they start to lose body fat much easier. What I usually recommend is for people to minimize eating grains and focus their carbohydrate intake on fruits and vegetables solely. This simple step alone usually helps people to start managing their weight more easily.

Try to implement these 3 tips for eating a smarter, healthier diet and I'm willing to bet that you'll start to see a leaner body and more energy in no time.

I hope you enjoyed this article and it helps you to start eating healthier and enjoying better health!

Visit http://truthaboutabs.com to receive a FREE Fat Loss Tips Presentation:, and learn 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs