The Only Exercise Needed for a Flat Stomach?

May 16th, 2008
· Filed Under: Abs Exercise

Howdy,

I wanted to show you a great exercise that will really help you on your quest to getting a flat stomach and six-pack abs,

Is it the only exercise you need?

No.

Don’t be silly - you’d get bored by the second day. ; )

But it does fit the criteria of a superb exercise and is one of the best exercises I know for a variety of reasons.

It’s the Extreme Squat Thrust and it’s actually 3 movements combined into one exercise.

Here in this exercise, we’re combining s squat thrust with a push up followed by a jumping lunge.

The reasons I like this exercise so much?

1) Your abs are working the entire time as stabilizers.

2) Your upper body, in particular your chest, triceps and shoulders are getting a strengthening effect with the push ups.

3) Your lower body, including your quads, hamstrings and glutes are getting a nice workout with the jumping lunge (note you can do regular lunges if you can’t do the jumping lunge).

4) Your getting total body conditioning with the squat thrust

5) Your working aerobically as you are getting your heart rate elevated. If you can work through these fast enough, you get get into your anaerobic zone which will help you blast fat all day long.

Not a bad exercise, huh?

Give it a shot and let me know what you think.

Don’t overdo it.

Try it for 30 seconds, rest for 30 seconds for 5 rounds.

I would love to hear your feedback.

Ladies - remember you can start your Bikini Abs Makeover now.

Grab your free report The Top 12 Foods to Strip Away Belly Fat, along with 3 online workout videos and listen to Amy’s incredible fat loss transformation story.

Just go to Bikini Abs Makeover.

Have an amazing day.

Scott

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15 Minute Workout for Fat Loss

March 4th, 2008
· Filed Under: Abs Exercise

Happy Tuesday!

I’ll make this short and sweet, like my 15 minute workout for fat loss that I did today.

In fact, I just finished it about 5 minutes ago. : )

I like to perform short, intense workouts most of the time. It keeps me focused on the task at hand and gives me more free time for other things.

My normal interval training routine was getting a little stale recently. Not difficult enough, and frankly, I was getting bored with it.

So what did I do? I changed it up.

So I went to my gym in my apartment and…..hold on, hold on. You went inside a gym, Scott? I thought you did nothing but outdoor workouts.

Well normally I do, but there are just sometimes where I like to control the speed of my sprints and so I use a treadmill.

And today, I actually needed hills. And Dallas ain’t got no hills. Perhaps a reason we’re one of the fattest cities in America?

Anyway, back to my workout. The main thing that I changed in my interval training was to add hills to my sprints. Or in my case, an incline to the treadmill.

If you read The Truth About Six-Pack Abs, they talk a lot about interval training, wind sprints and hill sprints as one of the best things you can do to get a flat stomach and six-pack abs.

Since I added an incline to the treadmill, I backed off the speed from 11 mph to 9 mph.

So my workout was the following:

Warm up with a brisk walk or slow jog on the treadmill
Run at 9 mph and 5% incline for one minute
Walk at 3.5 mph and 2% incline for 90 seconds
Repeat for 5 rounds
Brief cool down

And there’s your 15 minute workout for fat loss. I worked up a good sweat and now I’m headed for a shower.

So, are you ready to try this? I would love to hear your experience. Or maybe you have your own 15 minute workout. Please add your comments and share with everyone. And while you’re at it, maybe you can suggest a place for me to move that has hills. : )

Have an amazing day.

Scott

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The Best Abs Exercise - Push Up Mania Part 2

February 26th, 2008
· Filed Under: Abs Exercise

A couple of weeks ago I mentioned that the push up is one of the best abs exercises. I hope everyone enjoyed the video I made of 17 different styles of push ups, because I decided to make another one!

These push ups are a little different in that most of them need equipment. The last video showed you only push ups that didn’t require any equipment. I filmed a few more like that, but the rest make use of dumbbells, kettlebells, medicine balls, a stability ball, a swing set, and another person!

Yep you heard right, you’ll have to watch the entire video to see the famous Advanced Partner Push Up at the very end. These were a blast to try out. Anyway I think I came up with 33 more push up variations!

After doing these, I know the push up is one of the best abs exercises. My abs were rocked for 2 days straight after filming this along with my chest and triceps.

We make great use of the push up in the Four Minute Workout DVDs as we show you a few variations. But now, I’ve showed you 50 different push up variations! You can make up an endless number of your own 4-minute workouts.

Check out the video of all these push ups. Let me know what you think? Can you guess which one was the hardest for me to do? Which ones will you try? Please leave your comments in the link that says Comment.

Enjoy the video!

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Bodyweight 500 Workout for Six-Pack Abs

January 19th, 2008
· Filed Under: Abs Exercise

The Bodyweight 500 is a great workout that I first learned from Craig Ballantyne, creator of the Turbulence Training System. You’re basically going to take 10 bodyweight exercises and do 50 reps of each one as fast as you can. This will total 500 reps. Get your stopwatch out and time yourself because it will be fun to see if you can beat your score the next time out.

There are some great things about this workout. You can do it anywhere - so you don’t need to belong to a gym. As you can see from my video, I did it outside. It works your entire upper and lower body and heart rate. You are also working your abs really hard. And this is a quick workout - it doesn’t take forever to do.

Craig Ballantyne has come out with the original Bodyweight 500 as part of his Turbulence Training program. I put a variation of it in the video which I hope you will watch.

Here are the exercises I did (50 reps of each as fast as you can).

Squats
Push Ups
Tuck Jumps
Spiderman Climb (25 each leg)
Modified Pull Ups (or Body Rows)
Step Jumps (or 25 one legged step ups each leg)
T-Stabilization (25 each side)
Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps

Now if you are new to exercise, you might want to modify this to the Bodyweight 250 and do 25 reps of each exercise. Also, 50 modified pull ups are pretty challenging, so you might want to split them up and do 25 in the middle of the circuit as shown and then finish the circuit with 25 more.

One last thing, the final day to enter Craig Ballantyne’s Turbulence Training Transformation contest is Monday, January 21, 2008. The contest is open only to those who have purchased Turbulence Training, and post their before/after photos on the Turbulence Training Member’s site.

Don’t worry, when you buy Turbulence Training and enter the contest, you get a free 3 month membership so you can record your transformation.

There are 3 big prizes for the winners.

Grand Prize - $2000 & a 3-year Platinum TT Membership

Second Place - $1000 & a 2-year Platinum TT Membership

Third Place - $500 & a 1-Year Platinum TT Membership

So go ahead and take a peek at Turbulence Training and enter yourself in the contest.

And try the Bodyweight 500 workout below. Feel free to post your comments on how you did in the workout.

By the way, the pull-up straps in the video are a piece of equipment called The Jungle Gym and they can be purchased online from Lifeline USA.

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4-Minute Abs

January 10th, 2008
· Filed Under: Abs Exercise

There has been more and more research coming out that show that to lose fat, get a flat stomach and 6-pack abs, your workouts can be very short. But how short can you really make your workouts? 15 minutes? 10 minutes? How about in as little as 4 minutes?

You may have heard of a type of interval training called Tabata intervals. The length of a Tabata interval is exactly 4 minutes. Can you imagine if all you had to do was a 4 minute circuit every day, and you would blowtorch that excess body fat and get a flat stomach?

The question I receive the most often about this topic is: ‘How effective can a workout be with just 4 minutes of exercise?’

The answer is simple: VERY effective.

The name Tabata Interval comes from a research study conducted by Dr. Izumi Tabata and his research colleagues. The study was published in the journal, Medicine and Science in Sports and Exercise. Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest.

The cycle is repeated 8 times, for a total of 4 minutes.

An intense workout such as this has the advantage of taxing both your anaerobic and aerobic energy systems. After only 6 weeks of training like this, Dr. Tabata noticed a 28% increase in the anaeorbic capacity in the athletes that he studied.

Tabata intervals are also very effective for fat loss. This type of interval training will
raise your metabolic rate for several hours after the workout session is completed.

You will continue to burn fat several hours throughout the day. Many other studies confirm that this powerful ‘after-burn’ that you experience because of interval training is a lot more effective for fat loss than low intensity, continuous exercise.

Now I can’t confirm that you can get a flat stomach and 6-pack abs by just working out 4 minutes a day (along with a proper diet, of course). But in my recent transformation, there were several days where I strung together 3 or 4 of these 4-minute intervals for a 12 to 16 minute workout. These proved to be very effective and time efficient.

All of my 4-minute circuits that I followed were taken from these 4-minute workout DVD’s

Here is an example of a workout for you. It only involves one exercise. You would do this exercise for 20 seconds as fast as you can. Then you would rest for 10 seconds. Repeat this for a total of 8 rounds which equals 4 minutes.

The exercise is a squat thrust, push up, jumping lunge combination. It will work your abs, your chest, shoulders and arms, along with your legs and sky-rocket your heart rate. When I really push it, I can get about 4 to 4 1/2 repetitions of this exercise in 20 seconds.

See the video below for the technique and then enjoy trying it. : )

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How to Get Flat Abs in 100 Days

January 2nd, 2008
· Filed Under: Abs Mindset · Podcasts

I recently had the pleasure of interviewing Dax Moy, author of The Magic Hundred, right before Christmas. While we didn’t talk specifically about how to get flat abs in 100 days, we did talk about how to achieve 100 goals in 100 days. So if getting a flat stomach or 6-pack abs is one of your goals, then the information Dax shared would apply.

Among other things, Dax revealed….

what you can do to get out of a financial crisis right now…

how to suspend disbelief…

how to find your passion so you can find motivation day after day…

how to stay focused so you can accomplish tasks

In short, this was a call that anyone can benefit from. I’ve already downloaded it to my iPod and listened to it again. Dax also talked about his Magic Hundred system which is a combination of a book, audios, accountability and support system.

I recommend you take a peek at The Magic Hundred. I used it quite a bit in 2007 to help me achieve all of my goals. And don’t forget to listen to the interview. You can do that below.

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Quick Six-Pack Abs Workouts

December 30th, 2007
· Filed Under: Abs Exercise

I’ve been home a little over a week visiting my parents and sister in Fairfax, Virginia over the holidays. It’s great to be home for awhile to visit family, friends and eat lots of moms homemade goodies - especially her baked desserts.

It’s also been a time where I got to try out my new Flip video camera so I could show you some of the workouts that have helped me get a flat stomach and 6-pack.

I like to do full-body workouts, that are quick, but intense. Much of my training philosophies are shared in Mike Geary’s The Truth About Six-Pack Abs. It’s worth a read.

Both of these workouts require no equipment, except for a jump rope. You can do these workouts anywhere - I prefer doing them outdoors, no matter what the temperature is. And both of these workouts took about 12 minutes. So no time excuses! : )

OK, the first workout I performed 100 turns of the jump rope, 20 lizard crawl push ups and 10 squat jumps. My goal was to perform as many rounds as I could in 12 minutes. This workout was great for my entire body. My abs were rocked, heart rate was through the roof, and my upper and lower body were on fire by the end of the 12 minutes.

The second workout was 30 mountain climbers each leg, 10 jumping lunges each leg and 10 T-stabilization push ups. My goal was to do 4 rounds as fast as I could. So get your stop watch out. Again this rocked my entire body, especially my abs.

Below you’ll see video of both workouts. By the way, my mom filmed both videos. How did she do? : )

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