February 1st, 2012
15 Minute Abs Workout To Lose Belly FatNo Comments »
Do you have 15 minutes to workout? C'monnnnnn, everyone has 15 minutes in their day to workout. You'll love this 15 Abs Workout To Lose Belly Fat. You'll be working other muscles besides your abs, so it's actually more of a total body workout.
Remember, to lose belly fat you need to combine workouts like these with clean eating (eat unprocessed foods), intense weight training and high intensity interval cardio training. Combine these things with your abs workouts and you'll lose belly fat fairly easily.
Here are the instructions for this 15 minute abs workout to lose belly fat:
You have 5 exercises. Perform each one for 40 seconds, followed by 20 seconds of rest. Complete the entire 5 exercise circuit for 3 rounds, non stop clock.
The abs exercises are:
Dumbbell Squat with Rotational Press
Stability Ball Tuck
Band Rotational Twist
Stability Ball Rollout
Stability Ball/Medicine Ball Russian Twist
Let me know how this workout goes for you.
Scott
If You Liked This Workout, Please LIKE This. 
January 26th, 2012
10 Most Anabolicious Recipes2 Comments
How would you like Dave Ruel's a.k.a. The Muscle Cook, 10 most anabolicious recipes? For FREE!?
Mouth-watering recipes like:
Dave's Famous Turkey Meatloaf
The Muscle Cook's Chili
Beef and Broccoli Stir Fry
Classic Tuna Melt Patties
Lemon Cheesecake
and much more.
Is your mouth watering yet?
Click Here To Download Dave's 10 Most Anabolicious Recipes
Enjoy!
Scott
January 16th, 2012
Get Flat Abs With 4 Minute Tabata Interval Workouts3 Comments
2 excuses (among the many I've heard over the years) from people trying to get flat abs are boredom with their cardio workouts and not enough time to do the workouts. Well it's your lucky day because I've got the solution for you – 4 Minute Tabata Interval Workouts. Tabata Interval Training was named after Dr. Izumi Tabata – a Japanese researcher, and fortunately for you, doesn't involve any of the gizmos from late night infomercials, you don't need any expensive pieces of equipment or even any books.
How To Structure A Tabata Interval Workout
Tabata Intervals are a type of high intensity interval training, where you exercise at maximal effort for a short period of time followed by a period of recovery. Tabata interval training allows more fat to be burned in less time than regular steady state cardio training. In fact, a Tabata training session can produce similar cardio fitness results to a 45 minute steady state endurance training session.
The actual structure of a Tabata Interval Workout is as follows: high intensity training at maximal effort for 20 seconds, followed by 10 seconds of rest immediately after. You repeat this for 7 more rounds for a total of 8 rounds (4 minutes). It is important that during the 20 seconds of exercise, you work at maximal effort, or you won't get the desired fat burning results. Also, it is important to choose exercises that use your body's large fat burning muscles and are multi-joint exercises (so squat jumps instead of crunches). This will give you the best results.
The Afterburn Effect of Tabata Interval Workouts
Back to our friend, Dr. Izumi Tabata – after 6 weeks of testing people performing Tabata Intervals (4 minutes on an ergometer, 5 days a week), Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes.
Tabata interval workouts are also effective for fat loss. Intense interval work will raise the body's metabolic rate long after the exercise session is completed. What this means is more calories burned and more fat loss for you!! Many recent studies have confirmed that the powerful "afterburn effect" of interval training is more effective (for fat loss) than low-intensity, steady-state cardio. In fact, some studies show that you will burn up to 9 times more fat doing interval training.
Tabata Interval Workouts
I like to use more than one exercise during a 4 minute Tabata Interval Workout. This allows you to keep the intensity high, which helps to avoid centralized muscle fatigue. It also allows us to work more muscles during a training session, which means faster fat loss.
Here is a sample workout using just bodyweight exercises, incorporating the Tabata Interval Structure:
20 seconds of Squat Thrusts with Push Ups
10 Seconds of Rest
20 Seconds of Prisoner Squat Jumps
10 Seconds of Rest
20 Seconds of Mountain Climbers
10 Seconds of Rest
20 Seconds of Get Ups with Tuck Jumps
10 Seconds of Rest
Repeat this sequence one more time, for a total of 4 minutes.
Another Tabata Interval Workout using Kettlebells and Dumbbells could look like this:
20 seconds Kettlebell Swings
10 Seconds of Rest
20 Seconds of Dumbbell Renegade Rows
10 Seconds of Rest
20 Seconds of Dumbbell Squat Press
10 Seconds of Rest
20 Seconds of Kettlebell High Pull with Wide Squat
10 Seconds of Rest
Repeat this sequence one more time, for a total of 4 minutes.
Tabata Interval Workouts can be performed stand alone as your entire workout routine, mixed in with another workout of the day, or used as a Finisher at the end of your workout. Try these 2 Tabata Interval Workouts and let me know how they go!
Scott
Click Here To Burn Even More Fat With 4 Minute Workouts <<<–
December 7th, 2011
How To Exercise Pain Free3 Comments
I did an interview with Mike Robertson of Robertson Training Systems and he jam packed it full of information on how to exercise pain free.
Whether you have knee pain during squats or lunges, shin splints while running, hip problems while lifting weights, back pain while doing abs exercises, wrist pain during push ups or shoulder and ankle injuries, we covered it all.
You can listen to the entire audio below. And if you do have knee problems, make sure to check out Mike's program Bullet Proof Knees.
Enjoy,
Scott
Just click the yellow play button below to listen in or you can download it.
December 6th, 2011
Blast Your Lower Abs With This 6 Minute Abs WorkoutNo Comments »
I want to give you a gift today if and only if you promise me you'll do something.
DON'T watch this video and do the exercises in it and think that you're going to magically drip off lower belly fat.
I mean if this was the secret to losing lower belly fat, wouldn't a lot more people be walking around with a flat stomach? (and I'd be a lot richer). 
Just make sure you combine this abs workout with a clean diet (unprocessed, natural foods, low in sugar), metabolic resistance training, and high intensity interval training with some sprint training thrown in as well.
Let's shake on it!
Cool. Since we agree, I'll be nice and give you the workout. Haha.
It's 6 abs exercises. Perform each one for 30 seconds. And go through this circuit 2 times with a non stop clock (see the video below to see how to perform the exercises).
The Abs Exercises:
Stability Ball Rollout x 30 seconds
Bent Knee Hanging Leg Raises x 30 seconds
Stability Ball Tuck x 30 seconds
Stability Ball Leg Raises x 30 seconds
Rotational Stability Ball Tuck x 30 seconds
Medicine Ball V-Ups x 30 seconds
Enjoy the workout. Please leave a comment and let me know what you think. And don't forget to show me some love and hit that LIKE button.
Scott
November 23rd, 2011
Thanksgiving Survival Week – Day #3No Comments »
All right we are onto Day 3 of Thanksgiving Survival Week.
The home stretch.
Day 1, I gave you some killer fat burning circuits
Day 2, I gave you 2 mouth watering treats that you can take to your Thanksgiving feast.
So what's today going to be?
Am I going to tell you to control your portions on Thanksgiving Day and only sample a little bit of everything?
Or to just eat the protein during your feast and skip the carbs?
No way, Jose!
Advice like that is junk, in my opinion.
I mean, it's Thanksgiving Day for cripes sake. You should eat whatever you want and however much you want.
I know, I know, you must be thinking, "Colby, you said if I did what you say this week, I could lose a few. How can I eat as much as I want on Thanksgiving and still melt off a few pounds this week?"
Great question.
And I have a great answer.
It will actually behoove you to eat as much as you want on Thanksgiving.
And in case you don't know what behoove means, all I'm saying is that it will be beneficial to you to have a big meal on Thanksgiving.
This is on one condition though:
That you've been eating clean and healthy this week, in the days leading up to Thanksgiving.
And since you read my newsletters, I know you have been because you value your health.
But in case you don't believe me, can you do me a favor?
I've got a lil something to show you.
This will show you exactly how you can eat anything and everything on Thanksgiving and still be able to melt off some pounds.
Your stomach is going to love what you read.
And on a serious note, thank you so much for being a reader of my blog and newsletters.
I am humbled that you would take a small part of your day to listen to what I have to say.
It really means a lot to me.
Have a safe, and Happy Thanksgiving (if you celebrate it). : )
Scott
November 22nd, 2011
Thanksgiving Survival Week – Day 2No Comments »
November 21st, 2011
Thanksgiving Survival Week – Day 1No Comments »
Scott
November 5th, 2011
I Got My YouTube Channel Back11 Comments
I just wanted to update you on my adventures with YouTube. I'm not sure how it happened, but I was able to get my YouTube channel back, and I'm so happy! I made a video expressing to you my thanks for your support during this ordeal. You made a big difference. Please watch the video below for full details.
Your friend,
Scott Colby
P.S. To the hundreds of people who supported me and left a comment, or posted on Facebook and Twiiter, I want to thank you so much for helping me. It was great to see all of the comments on the blog that expressed how much you like my workout videos.
November 1st, 2011
Dear YouTube – Why Did You Dump Me? – An Open Letter To @YouTube201 Comments
Earlier today my YouTube account was terminated without warning and without any good explanation as to why. If you go to my YouTube channel there is a message that tarnishes my reputation. I have followed their procedures to ask for YouTube to give me my account back and I am writing this open letter to YouTube.
This is such horrible news. I've spent the last 5 years, since August of 2006 uploading workout videos on YouTube so that you, my blog readers and newsletter subscribers can have some free workouts to do to lose fat, get fit and feel a lot better. It pains me to know that all my videos are gone in an instant. All of the workout videos that I have embedded on this blog are now gone. Over 200 videos, over 600,000 views, countless number of great comments and feedback…Gone in an instant. 
I'm hoping that by writing this open letter to YouTube, it will be read by the right person who can fight for me to get my account back.
Dear YouTube,
I'm not sure why you dumped me.
I hope you're not going to use the "it's not you, it's me" line, because I thought we had a great relationship.
I still have feelings for you and I know they won't be going away anytime soon.
From that very first video that I uploaded back in August 2006, I knew we had something special. Over 200 videos, over 600,000 views, tons of great comments and feedback on my channel www.youtube.com/scottcolby, are you going to throw that away, all in an instant?
With so much spam and garabge out there on the web, I made special attention to respect your community and follow your guidelines and only upload my best material. All I wanted to do is help as many people get in shape as possible.
I thought we had something special…something that would last forever.
My brother Chris, who works for your father – Google – could even tell we were meant to be.
But today you shattered my heart.
I was minding my own business and watching the antics of Tony Kornheiser and Michael Wilbon of Pardon The Interruption when an email came in from you.
The email said that my video - 7 Weird Exercises To Lose Stomach Fat For Women – which I had just uploaded hours before, was in violation of the community guidelines.
How could that be? It was just a short, less than 2 minute video, where my friend Jen demonstrated 7 unique abs exercises. This was just another workout video that I wanted to share with my blog readers and newsletter subscribers so they could become more fit and happy.
I didn't understand what had happened, so I tried to click on the video link and got this picture:
When I tried to log into my account, it said it had been terminated.
What’s worse – there’s not even a note of explanation – just a bizarre impersonal and very general note that I’m perceived to be in violation of some term of service and a spot where I can add my email address and ask you to reconsider (with not even a place for me to ask why this is happening).
But I didn’t do anything – and I really pride myself on the quality of the material I put out. All I want to do is help people get fit, and have some interesting, fun exercises that they can do at home. All I want to do is help people.
I haven't even been given the chance to fix any so called "wrongs" that I have done – my account was just abriptly terminated. I would have gladly done what YouTube asked and made things better.
Sadly, if I don't get my account back, I won't be able to provide anymore workout videos. I won't be able to help people get in shape as much as I do now. And that makes me want to cry.
YouTube, perhaps we can just sit down and talk. I still want to be able to help people get fit.
Heart Broken in Colorado,
Scott Colby
P.S. If you've ever watched or enjoyed my workout videos on my YouTube channel, please post your support below. Your comment might help me get my account back online. Thank you!
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