March 10th, 2009
Flat Belly Workout – Tuesday March 10, 20091 Comment
Swimsuit Ready Abs
60 Knees to Chin
10 Push Ups
Run 400 yards
50 Knees to Chin
20 Push Ups
Run 400 yards
40 Knees to Chin
30 Push Ups
Run 400 yards
30 Knees to Chin
40 Push Ups
Run 400 yards
For time. Please post any questions in the Comments section.
March 9th, 2009
Want to Blast Belly Fat For Good?No Comments »
Want to win the fight against stomach fat?
Well a recent study by the University of Virginia (which is where I went to college – Go Cavaliers!) showed that women who regularly did high intensity workouts (meaning they were breathing hard) had significantly less belly flab at the end of a four month period than women who always exercised at an easier level.
This is true even though both groups burned the same number of calories during the workout.
You see, training hard and pushing yourself may increase production of hormones that help burn fat after your exercise session ends and stomach fat may be more susceptible to this effect.
Here is a sample workout from the Abs Uncrunched program that will have you breathing hard and get rid of that excess belly flab.
100 turns of the jump rope
20 push ups
10 squat jumps
Perform as many rounds of this circuit as you can in 10 minutes.
The great thing about the workouts that get you breathing hard is that they don’t take a long time to do.
The above circuit takes just 10 minutes.
By the way, I wanted to share with you some excellent progress by one of my Abs Uncrunched clients, Nanette.
Here’s what she had to say after 9 weeks into the program…
“I have good news to report. I got two more (yup, you read that right, two more) unsolicited compliments this weekend from my neighbors. They both noticed that I am getting more toned. How sweet is that? It is a really a great feeling. Getting compliments, especially when you least expect them, makes all the hard work of staying committed to the nutrition plan and workouts worth it. I know I initially started the program for me, for my health, and to feel better about the
way I look. And honestly, that is what motivated me most, and kept me motivated. But I don’t mind saying I like the perks of people noticing my hard work.
For anyone having a hard time staying motivated take it from me, Abs Uncrunched works.”
Congratulations to Nanette. I’m very proud of her. 
Have an amazing day.
Scott
March 9th, 2009
Flat Belly Workout – March 9, 2009No Comments »
Dirty 30
30 reps of each, one time through (for time)
Kettlebell Swings
Step Jumps
Close Grip Push Ups
Squat Jumps
T-Stabilization (30 total)
Dumbbell Squat Press
Mountain Jumpers
In/Outs
Jumping Slamball
Dips
Post your time or questions in the Comments
March 6th, 2009
Flat Belly Workout – Friday March 6, 20093 Comments
5 Get Ups
10 Pushups
15 squats
*3 rounds*
Run 1/4 mile
Repeat this circuit from the top for 3 rounds
(you complete 3 rounds of the Get Ups, Push Ups, and Squats before running the quarter mile. After the quarter mile, you start back with the Get Ups. So all together, you complete 9 rounds of the Get Ups, Push Ups and Squats and 3 rounds of the quarter mile run)
March 6th, 2009
Flat Belly DietNo Comments »
Hey I just did an interview with Isabel De Los Rios, the author of The Diet Solution Program and she gave some amazing strategies on how you should be eating to get a flat belly.
Some of the questions she answered were:
When is the best time to take in most of your carbs?
Can the Acai berry help you lose weight?
What is a healthy level of fat to have in your meal plans?
What are the best foods for a vegan to eat for a flat firm belly?
And quite a few more questions (over 20 as a matter of fact)
Hope you enjoy the interview.
Scott
March 5th, 2009
Flat Belly Workout – Thursday March 5, 2009No Comments »
A modified NFL Combine Workout (where they test speed and muscular endurance)
Maximum number of push ups
Sprint 50 yards
Walk back
6 rounds
Maximum number of push ups
(the push ups are performed only at the very beginning and end of the workout)
Please leave your comments
March 4th, 2009
Flat Belly Workout – Wednesday March 4, 20092 Comments
Bear Crawl 10 yards
6 Extreme Squat Thrust (squat thrust with push up and one jumping lunge each leg)
9 Broad Jumps
12 Jumping Slamball
15 Step Jumps
18 Kettlebell High Pull
21 Dumbbell Squat Press
As many rounds as possible in 20 minutes
Please leave your comments
March 3rd, 2009
Flat Belly Workout – Tuesday March 3, 20094 Comments
7-11
7 Squat Thrust Broad Jumps
11 Slamball
7 T-Stabilization – Push Ups
11 Kettlebell Swings
7 Jumping Lunges (each leg)
11 Grasshoppers (each leg)
As many rounds as possible in 20 minutes
After completing, please report how many rounds you did in the comments.
March 2nd, 2009
Flat Belly Workout – Monday March 2, 20093 Comments
Sprint 100 yards
20 Push Ups
Sprint 50 yards
20 Squat Jumps
Sprint 100 yards
20 Grasshoppers
Sprint 50 yards
20 Dumbbell Squat Press
Rest
3-4 rounds for time
After completing, please post your time to the comments
February 26th, 2009
1 Minute 56 Second Fat Burning Workout12 Comments
So my fat burning workout today was 1 minute and 56 seconds. Is that long enough to see real results? I think so. I mean after all I was breathing hard and sweating quite a bit. The intensity was high.
You see, my workout consisted of 8 rounds of sprinting. Each sprint was roughly 15 seconds, give or take a second. And the total amount of time I sprinted was 1 minute 56 seconds. Of course I had to rest in between sets to catch my breath and recover for the next round of sprints. How long did I rest? I don’t know – didn’t time it. I simply rested until I caught my breath and was ready for the next round of sprinting.
Now there is a lot of research showing that sprinting has amazing health benefits and is a great fat burning workout. If you’re not into research, no problem. Just do a Google search for sprinting to see the type of lean bodies that sprinters have. Still not convinced that 1 minute and 56 seconds is long enough for a fat burning workout? What about 4 minutes? When Roger Bannister became the first person to run the mile in less than 4 minutes, that was an amazing workout. Or how about 5 minutes and 53 seconds? This was my time when I ran the mile as fast as I could back in November (see the video below). I can tell you I absolutely got a great workout.
If you still aren’t convinced, I encourage you to go out and try running some 10 second sprints at a local track. I would also encourage you to be familiar with interval training first and follow the protocol in Abs Uncrunched before trying all out sprinting. Make sure you warm up before you do a max effort. And sprinting doesn’t have to be running. Try going as fast as you can on a stationary bike.
The days where you could use the excuse “I don’t have time to workout” are over. Crank up the intensity, give maximum effort and your workouts will only last a few minutes a day. And your results will amaze you even more. I would love to hear what you think.
Have a great one…
Scott
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