The 15 Minute Chest And Core Fat Loss Workout For Home Or Gym

15 Minute Fat Loss Workout
Time constraints for most people in today’s fast living world often leave little time for exercise. The huge misunderstandings people have about the length of time required for exercise to make it worthwhile are usually a long way from accurate. These misconceptions gives the weaker disciplined individual an excuse and discourages those who want to exercise because they feel like they don’t have enough time.

There is a way to make the most of what little time you have and profit in health and fitness whilst changing the shape of your body with a 15 MINUTE FAT LOSS WORKOUT.

This approach consists of just two exercises for each workout and involves exercises that will train the core and challenge the nervous system and elevate the metabolism. When the resistance is challenging enough this approach to exercise can add lean muscle mass too.

The method of the 15 MINUTE FAT LOSS WORKOUT requires a warm up of about 5 minutes followed by gentle stretches for the tightest muscles in the body. These are commonly leg and chest stretches. A shoulder girdle warm-up with light dumbbells is done after the warm up with two rounds of ten reps for each exercise of side raises, bicep curls and shoulder presses. This should be enough to get the body ready for the workout ahead.

The aim of the 15 MINUTE FAT LOSS WORKOUT is to do 10-12 reps on both exercises straight after each other followed by a rest of no more than 30 seconds. The plan is to strive for as many rounds as possible in 15 minutes without breaking form and dropping below 8 reps.

The same resistance must be used on all the sets for the workout. You need to select a weight that allows you to perform 12 reps on the first round of exercises. If you can only manage 2 or 3 rounds before dropping below 8 reps stop the workout and continue to progress the next time with a little less starting weight. For intermediates and advanced trainers a 10-20-rep window maybe preferred.

Before you begin, a warm up set for the first exercise is recommended, this should be around 50% of the weight you will be using for all your sets. Strong individuals using heavy weights should do a staggered warm up, for example 50%, 65%, and 75% of the working weight.

Exercise #1 Swiss Ball Dumbbell Chest Fly
Place the head and shoulders on a Swiss Ball, look up to the ceiling keeping the chin up so the neck stays in a neutral position. Place the feet apart for a good base of support and bring the belly button towards the spine and hold it there to keep the core muscles activated throughout the set.

Starting with the dumbbells above the chest, slowly allow both arms to slightly bend and lower to roughly shoulder height or when you reach a position where you feel a stretch in the chest muscles. Once they have reached this point return to the start position in a smooth tempo. Keep the dumbbells above the chest and not above the head in the start position. Maintain a straight body on the ball throughout the set by keeping the hips held high and backside muscles tensed.


Exercise #2 Swiss Ball Push Jack Knife
Begin with your feet on top of the Swiss Ball and hands on the floor in a push up position, holding a neutral spine and with the head in line with the spine begin to extend the arms pushing the body away from the floor keeping the tummy drawn in at all times.

When the arms are fully extended smoothly flex the hips until the thighs are vertical making sure not to round the back then immediately return the legs to the straight position as smoothly as possible.

Bend the elbows and drop into the push up starting position and continue the set. There shouldn’t be any breaks in the tempo and each rep should be moderate in speed. Beginners can place more shins on the ball or just do the leg movement part of the exercise. If it is still too difficult you could place a small Swiss Ball under your chest for support or if you don’t have a small Swiss Ball you could use a slightly deflated ball there instead.

The options to progress on this way of training would be to either shorten the rest time in between rounds enabling you to achieve more rounds in the 15 minute window or to increase the resistance so the desired reps are more challenging to reach on every round.
15 Minute Fat Loss Workout

Learn If Genetically Modified Foods Are Creeping Into Your Diet

How To Improve Your Six Pack Diet
When a food is genetically modified it is for the benefit of resistance against insects, herbicides or to make it taste better. No research or studies have ever been done with humans to show what genetically modified foods can do to our health so you could say humans are the guinea pigs in an ongoing experiment.

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The genetic engineering that takes place can introduce allergens to the food and lower the nutritional value, for example some soybeans are genetically engineered with the genes from a brazil nut to improve the taste. It doesn’t take a scientist or doctor to realise that someone with a nut allergy could end up in serious trouble consuming this particular kind of food.

According to the book ‘Total Health Programme’ by Dr Mercola- corn is only second to soybeans for the most genetically modified crop in the U.S. This is alarming news for people with poor eating habits, as they tend to over consume corn especially as it is present in many processed foods. Processed corn products such as corn syrup, fructose, corn oil, corn meal, corn starch, dextrose, monosodium glutamate, xanthan gum and maltodextrin are widely used and commonly used as sweeteners in everyday products like soft drinks, fruit drinks, cookies, confectionary and tons of other processed foods.

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Did you know commercially raised cows are fed high amounts of corn as part of their diet? Depending which country you live in will determine whether the beef on your plate lived on a diet of genetically modified corn or not. If it did you are unknowingly allowing genetically modified food to creep into your diet. This is one reason why organic and grass fed meats are much healthier and more nutritionally dense opposed to the commercially fed variety.

Some people are sceptical about the organic food movement and think it is a rip off paying more money for the same food. Always remember with organic foods you are paying for your health and not for a brand name. Organic food has always been here. There was once a time when all food was organic before modern farming practises involving chemicals, antibiotics and drugs were introduced to the food chain. It is important for you to adopt the idea of thinking about the food on your plate and whether you prefer eating natural organic food the way Mother Nature intended it to be or if you want to eat food that has been manipulated in some sort of way and can be potentially detrimental to your health.
How To Improve Your Six Pack Diet

Fat Loss Breakfast For A Six Pack Diet

Fat Loss Breakfast
The nations favourite and most popular breakfast foods are breakfast cereals. The problem with breakfast cereals is that they are high in carbohydrates. Carbohydrates have an insulin provoking effect that can cause weight gain and prevent you from LOSING FAT. To stabilise blood sugar levels protein and good fats need to be consumed alongside carbohydrates. Following are tips on how to add protein and good fats to your favourite breakfast cereal. This will not only give you a balanced diet with less of an insulin response but will also satisfy you for longer between meals.

The minimum you need for a FAT LOSS BREAKFAST is to make sure you are not eating sugarcoated cereals with hydrogenated oil. Hydrogenated oil is used as a preservative to save the food company money by giving the cereal a longer shelf life. They are very unhealthy for your arteries and increase the size of your fat cells.

The next best thing you need for a FAT LOSS BREAKFAST is to eat gluten free cereals for easier digestion. Wheat and foods containing gluten can be very hard to digest and intolerance to these foods can cause gut inflammation as well as other allergies. Try eliminating gluten for 30 days to see if it makes a difference to the way you look and feel.

The easiest ways to add protein to cereals is to mix 1-2 scoops of whey protein powder to natural yoghurt and a little water. This is your milk substitute. Including a tbsp of flaxseed oil or flaxseed powder will add some good fat to the meal.

When eating a FAT LOSS BREAKFAST I prefer wholegrain puffed rice cereals, these are gluten free and sugar free with no nasty artificial ingredients. I mix whey protein with natural yoghurt; I use different flavoured yoghurts for variety. I then add a little water to make the yoghurt a little runny. You could use Greek yoghurt for a creamier taste. I always add flaxseed oil; I use organic oil for premium quality. This is the best way I have found to eat breakfast cereals for a more satisfying feeling and a much healthier way than the traditional method of adding pasteurised milk.

The pasteurisation process kills the important enzymes as well as destroying vitamins and amino acids. Commercial milk contains antibiotics and growth hormones. Lactose intolerance, which is common food intolerance, prevents the body from digesting milk sugars. Milk causes an estimated 50% of the adult population’s bloating, gas, cramping and diarrhoea. What about getting calcium in the diet? It is possible to obtain all your calcium from dark green vegetables, where do you think the cow get theirs from? Yoghurt contains more calcium than milk and is easier to assimilate.
Fat Loss Breakfast

6 Things To Do If You Want A Six Pack

How To Get Six Pack Abs
“Fail to plan and plan to fail”. You can’t get truer words when it comes to achieving a goal but it’s especially true when it comes to fat loss and achieving impressive SIX PACK ABS. If you don’t know how to flatten the barriers that can stand in between you and your goal then you will never be able flatten your belly and see your six-pack. The key to reaching your target is to begin with a day at a time and build upon your foundation a tier at a time.

The ingredients you need for a perfect day not only starts with the ingredients that go in your mouth but with your work, life, movement and sleep balance within a 24-hour period. Some will swear that there isn’t enough time in a day to follow a healthy lifestyle while others will blame work or family commitments for their lack of commitment. Well I’ve heard every excuse and its time to face up to your responsibilities and accept that you are the master of your destiny. There will always be someone with a busier life than yours that achieves the results you dream about, the only difference is they take action. Lets take a look at what action needs to be implemented for the best results.

#1- Time Management
Time management is one of the most important steps you must become good at if you want to shift stubborn body fat and see your SIX PACK ABS. For example, if you don’t have time to eat a proper breakfast every morning then you need to get up early. If you can’t do that because you need more sleep then you need to go to bed earlier and so on. I’ve heard every excuse and there is always an answer if you want something bad enough. The more organised you are the more addictive it becomes and the more energy it gives you. There is no better feeling than having free time to do the things you love and no worse feeling than wasting your time.

#2- Shopping
Decide what foods you need and how you are going to shop for them. You could either shop every few days or even once a month. The Internet is a brilliant option and convenient for a lot of people because it can save heaps of time. For a lot of your shopping such as non-fresh items you could get away with shopping once a month. For other items like organic fruit, vegetables and meats you could have them delivered to your door, check with your local farm shop to see if they deliver. All it takes is one click of a mouse button or at most one visit per week.

#3- Making The Kitchen Work For You
Make sure you have all the useful appliances in your kitchen to help you with food preparation. Store food in glass or ceramic containers, toxins can leach into the food when using plastic or cans. You may decide to freeze leftovers to be used for a weeknight after work, don’t forget to label meals that you freeze for future reference.

#4- Meal Planning
Decide what you are going to eat for the week ahead, use pen and paper once a week to plan and rotate your meals. You may only need to do this once before establishing a routine. By doing this you will know what to shop for and there will be less chance of rubbish finding its way into your cupboards and fridge. You will also be able to prevent yourself from eating the same meals everyday.

#5- Exercising Smart
The wrong training routine for your goal is still going to be unproductive even with the right nutrition and healthy lifestyle. Seek professional help to make sure you are making the most of your time and effort by doing the right kind of exercises to help you achieve SIX PACK ABS. Putting together a routine and fitting it into your week is something that can be flexible and doesn’t necessarily need to be carved in stone. All that matters is making sure you train intense doing the right workout 3 times a week.

#6- Resting
People overlook the importance of sleep in their quest for better aesthetics and health. I was guilty of this up to a few years ago; I would always go to bed after midnight regardless of what time I had to be up the next morning. The more I studied about health & lifestyle the more I learnt about the body and its sleep/wake cycle called the circadian rhythm. Before the invention of light bulbs our bodies didn’t know any different other than falling asleep at sunset and waking at sunrise, this is the way Mother Nature intended our bodies to operate and the reason why our hormones are naturally released at certain times throughout the day. If we disrupt this cycle by going to bed late, watching TV or staring at a computer screen late at night we stimulate awakening hormones that rob the body of repairing itself and eventually leading to health problems.
How To Get Six Pack Abs

The Carbohydrates To Keep Off Your Shopping List If You Want Six Pack Abs

Six Pack Diet
Believe it or not, the body has no physiological need for a carbohydrate unlike it has for protein and fat. Despite this fact most of the population overeats these types of calories everyday because they are easily available and more convenient than some healthy alternatives. This daily habit contributes to an increased waistline and poor health. The drawback to the convenience food culture is the likelihood that the calories will be highly processed. Processed foods usually contain bad fats and artificial ingredients with loads of sugar.

There are two main problems concerning carbohydrates. The first problem is that most peoples total daily calorie intake comes from eating carbohydrates with hardly any protein and good fats in the diet. The second concern is that the bulk of these commonly consumed carbohydrates will almost be guaranteed to be processed and full of artificial sweeteners instead of natural carbohydrates found in vegetables and fruit.

Common foods that contain carbohydrates:
Breakfast cereals
Bread
Biscuits
Noodles
Pasta
Spaghetti
Jellies & jams
Ice cream
Cakes
Pies
Confectionary
Gravies & sauces
Beer
Wines
Fizzy drinks
Sugar

The quicker you learn which foods are carbohydrates and understand the impact they can have on insulin the quicker you will achieve FAT LOSS WITH SIX PACK ABS and better health. If high levels of insulin are raised frequently and for long enough it contributes to diabetes, heart disease and aging.

The reasons carbohydrates can be bad for fat loss
When we consume food & drink our blood sugar rises and insulin is released to bring it back down to a normal range. This is done by pumping the sugar out of the blood and into the cells to be used for energy or stored for later. Fat has no impact on insulin and protein very little; carbohydrates have the greatest reaction on insulin release. When we eat any kind of carbohydrates they are converted into sugar in the body, the more carbohydrates eaten equals more blood sugar, which in turn means more insulin needed to pump the sugar out of the blood and into the cells.

Insulin is a storage hormone and if you don’t eat the right balance of foods at each meal you get a repetitive cycle of insulin release and fat storage. Eating carbohydrates by themselves will make the fat storing sequence worse. With this going on every mealtime other hormones (fat burning hormones) are inhibited and prevent you from losing fat and weight.

It doesn’t stop there; excess carbohydrates are not only bad for your waistline but bad for your health too. The more insulin released more bad cholesterol is produced. Insulin is the only hormone you can control and this is done with good eating habits.

Excessive insulin has got extensive research linking it to numerous diseases. Choose your carbohydrates wisely in future and always eat good quality protein and good fats with your meals. You will see FAT LOSS from your abdominal area in no time.
Six Pack Diet

Advanced Ab Exercise Video

One Of My Favourite Ab Exercises For Fat Loss

Two Biggest Six Pack Diet Mistakes

Six Pack Diet
Prior to seeing me one of my new clients spent a week reading about the latest diet crazes where they all recommend cutting calories or fasting. So she decided to join a slimming club where she saw different people that seemed to be wasting their time and effort. They were allowed to continue to eat certain junk food. This sounded appealing at first but the members of the slimming club didn’t look the way she aspired so she was left confused and worried.

And that's really sad. After all, almost everyone goes on a SIX PACK DIET to get a flat stomach and achieve fat loss but almost everyone never achieves his or her goals!

In fact, most people make the same common mistakes.

Mistake #1 - Routinely getting weighed.

The biggest mistakes a dieter can make is setting their minds to reaching a number on the weighing scales every week or in some crazy cases every day! This repetitive behaviour is heavy on the mind making the participant feel incarcerated. It’s common for them to just focus on numbers without considering health & fitness or the quality of the food they are eating. This behaviour leads to frustration and unnecessary pressure.

Tip: The above system is nothing more than a marketing tool to help sell a diet; it has no benefit whatsoever. Getting weighed regularly doesn’t tell you if you are losing fat or which area of the body is changing shape. The best way to measure progress is using the mirror and/or to take tape measurements around the bum, hips, thigh, waist, chest and arms.

Mistake #2 - Counting calories

Ha! I wish it were as easy as just that. Eating X amount of calories will make you look like so and so. If this was true how come over 90% of dieters never achieve permanent results on calorie controlled diets? I will tell you why, it is because the quality of calories and which food groups these calories come from are missing from the picture. The most valuable piece of information a dieter needs always seems to be conveniently missing so not to upset the recurring revenue stream.

TIP: A basic understanding of food groups needs to be understood for quick fat loss and the best results when on a SIX PACK DIET. But don’t worry because it is simple and quick to learn. There are 3 main food groups, Carbohydrates, Protein and Fat. Once you learn which type of foods comes from each food group it is easy to lose weight and fat. This is because you can begin to use ratios for your meals. The benefits of ratios are to monitor the amounts of carbohydrates you need versus protein to lose weight and fat. Calorie controlled diets fail to recognise this important step, that is why you see overweight people unable to lose weight and fat on low calorie diets.
Six Pack Diet

What To Avoid At The Gym If You Want Six Pack Abs

Six Pack Diet

I get endless amounts of questions from people asking me what type of workout works best and how much needs to be done to achieve FAT LOSS. Lets face it, most gym members participate in unproductive exercise programmes that they endlessly seem to do year after year without achieving results, they hope of waking one day with the body of their dreams. They put their heart and soul into the same programme without ever changing it one iota. The absence of learning or trying different training principles will never work in the long run. Also copying what the latest celebrity is doing or puts their name to won’t work either.

The most common myth that never dies is that lengthy cardio training will shift unwanted body fat. I have years of experience of witnessing the lack of results people achieve doing such workouts. I also have dozens of opinions through research and personal experience to back it up. People often turn to me for advice after wasting years doing similar programmes. If you go into any gym in the world you are guaranteed to see members beating themselves up on the cardio equipment, now if you were to go back a year later you would likely see the same members on the same machines doing the same workout with still the same body shape. But this time they will look even more tired and stressed if they haven’t already quit through a lack of results. People don't understand that exercise is a stress to the body and doing more exercise than the body can cope with breaks the body down together with health. The body needs to be in a stress free state to build muscle or lose body fat effectively. There isn’t any relationship between training duration and achieving results. The type of exercises you perform and the intensity of the workout will also determine if you get results or not.

The advantage of resistance training for FAT LOSS over traditional cardio training out weighs the other by far. Done a certain way resistance training will create a cardiovascular response, killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living and most sports. More importantly it will shape the body making it more aesthetically pleasing at the same time as building lean muscle tissue and strength. Traditional cardio exercises don’t have enough resistance to create an increase in lean muscle. Anything that increases lean muscle tissue is good news for both men and women; more muscle means a faster metabolism and a lower body fat percentage. You can get very strong and lean without looking like a bodybuilder. One more thing worth mentioning is that resistance training will elevate the metabolism for longer after a workout compared to traditional cardio exercise.

Workouts should be intense and short; whatever method you use it should keep your heart rate elevated and breathing increased whilst resting between exercises or circuits. Workouts should also be structured and directed towards your goals. Neglecting rest outside the gym can have a negative side effect to fat loss too. It is just as important as the workout in order to progress and reach your goal. Rushing around stressed all day will do you no good especially if you are training the same day. How can you train hard if your body hasn’t rested from the last workout or your mind is focused on stressful issues?

Finally don’t reward workouts with a treat, could you imagine giving a recovering alcoholic a bar job and paying them with free drinks from behind the bar, it wouldn’t work, neither does eating junk food after a workout for someone on a fat loss programme. Exercise doesn’t turn bad calories into good calories. The body needs the best nutrition at frequent times throughout the day for optimum FAT LOSS. Yes there is room for a cheat here and there even if you do want to look your best, but going for a pizza on the way home from the gym is a recipe for getting nowhere.
Six Pack Diet