Lose Fat, Strengthen Joints, Rapid Fat Loss

It’s kind of funny, actually…

Sometimes, training to get ripped really doesn’t come down to training harder at all.  In fact, it can all come down to a very simple muscle balancing formula.  The goal is to properly align your joints so that your muscle definition better shows.

Essentially, it’s the same thing as sitting down and leaning forward.  If there’s any chance you’ve got small rolls in your stomach, they’re going to show, right?

Well, this could be happening all over your body.  The best way to correct for it is by balancing out your trunk muscles first.  I’ve put together a 5-Step Muscle Balancing giant set for you to that will help you with this exact purpose.

Instructions: Perform each exercise until momentary muscular failure.  In other words, your last ‘clean’ rep, but until complete exhaustion of this muscle group.  You have 10 seconds rest/transition time before the following exercise.  Repeat this giant set daily until your posture improves and your body looks more balanced.  (estimated time commitments = 2-4 weeks)

1. Middle Trap On The Ball
2. Modified Tree Cutters With Plates (or Dumbbells)
   
3. 3 Position Back Extensions On The Ball
4. Vertical Dumbbell Crossover Plank
5. Inverted Lat Rows With Feet On The Ball

By performing this giant set daily, you will start to notice muscles popping out in places you never knew were possible.  You’ll see your body change and adapt in exciting new ways.

I’m excited for you… and I can’t wait to hear your feedback.

Go ahead and do this right now.  When you finish, leave your comments/questions below.

I look forward to ‘speaking’ with you.

have a great day,

Kareem

FuZion is about the intersection of world-class bodyweight exercise and dumbbell intensity.  With follow-along workouts, you’ll keep the calories burning and experience the ‘overload principle,’ where we’ll go just a bit above and beyond what your muscles are used to.  This will naturally help you speed up your fat loss results.

Click this link to check out FuZion, and learn how to stimulate faster results right now.

Along with FuZion, which is an absolute steal, Adam and Ryan have been generous enough to offer 2 more gifts:

1. Bodyweight Express – these are your travel, take anywhere, quick workouts (3 of them)
2. Bodyweight Blueprint – this is the program that got Adam & Ryan famous.  Simply the most original, and most effective bodyweight exercise routines I’ve seen anywhere.  I couldn’t believe it when they told me they’d give you this too!  (seriously, I asked, but I thought no way)

Ok, that’s 3 for 1, you got it?

Grab Your Copy of FuZion <— click here.

This is the perfect company for you to hire to build you an arsenal of take-anywhere workouts so that you can have fun and get in great shape at the same time.  This company stands only for the highest ethics, client service, and ability to deliver results.  Push ups, sit ups, and upright rows get old after awhile.  Instead, get the most creative and effective bodyweight to dumbbell progressions found anywhere on the internet.  It’s just a more sensible decision, ya know?

Bodyweight Blueprint + Bodyweight Express + FuZion <— 3 for 1 deal.  This is the best package we can put together to help you go from innovative bodyweight routines that skyrocket fat loss to dumbbell progressions that increase your metabolic potential from your exercise program.  I’d strongly advise you to consider this.

Please be kind enough to send Adam and Ryan a thank you after you pick this up.  They’re going to be putting a lot of time into you, and you’re not even going to have to take any risk.  After all, you can refund anytime for 60 days if you’re not satisfied… which is pretty hard to imagine at this point.

have a great day,

Kareem

Dear Adam,

Thanks so much for taking the time to demonstrate and explain the Top 3 Fat Loss Exercises.

As you mentioned, I was busy certifying a couple of new Master Trainers at Global Fitness LLC last week, so my hands were a bit full.  As usual, you’ve been a great friend and awesome fitness instructor to step in and help out.  I know you’ve heard me say it before, but I truly believe you have some of the best command of fitness knowledge and bodyweight progressions out there.

Adam, my friend, this is an active place where people are motivated and psyched to learn shortcuts to faster fat loss results.  There’s no doubt that implementing this progressive routine is going to help at least 300 people lose 4-6 pounds this month in a few minutes per day.  Thank you; you’ve made a difference.

Adam, I think it’s fair to mention how impressed I was with the way that you teach your bodyweight to dumbbell progressions when I first saw FuZion.  That is a really awesome program that you put together, and it really serves as a great intermediary for people looking to progress from bodyweight to dumbbell based workouts.

I’d like to introduce everyone here to Adam Steer & Ryan Murdock’s FuZion program:

As a special consideration for my VIP’s, Adam and Ryan have agreed to give away ‘Bodyweight Express’ for anyone who takes advantage of grabbing FuZion this week.  Bodyweight Express is a series of 3 short workouts you can do when you’re squeezed for time and you want to maximize your results.  They’re take-anywhere, calorie-torching workouts that will help you set your metabolism on fire, even on the off days:

http://budurl.com/FuZion <— Bodyweight to Dumbbell Solution + Bodyweight Express

I’d strongly encourage everyone reading this letter to take a look.  Adam, I know you’ll help me get everyone where they want to go.  Let’s work together and make sure each person here hits their goals.  Deal?

Your friend and colleague,

Kareem

PS – In this video, you really did a great job explaining how to properly train your nervous system for better results.

People want to know the fastest way to get in shape.
  They want shortcuts… the easy way out.  Those people…

Just kidding… are you serious?  Who wouldn’t want results 
as fast as humanly possible?  Isn’t that the point of working
 out anyway.

Your body is full of shortcuts.  I’ve spent the last several years
 studying all kinds of shortcuts in the body from joint healing 
techniques, to tissue relaxation methods, or nervous system 
targeting in exercise… or even the fastest methods to burn fat,
 down to the single exercises.

I’ve paid attention to what produces the most results, and 
it comes down to 3 Fat Loss Exercises, when used alone in
 a giant set.  I recommend you do each one for 1 minute three
 times, alternating.  Your first set will be at 30% intensity for all 
exercises.  Your second set will be at 60% intensity.  Your third
 set will be at 90% intensity.  This will total 9 minutes per day:

1) Burpees With Push Up Superset

• Stand feet hip width apart, tall posture.
• Crouch down into squat, hands on floor in front of you.
• Donkey kick legs back through glutes, keeping core tight and land feet together, knees straight behind you.
• Spread legs apart in jump step and then bring them back together.
• Perform first of 3 push ups:  Tricep – hands together, elbows in.
• Repeat following push ups until you have completed all three:  Shoulder-Width, and Wide Grip
• Thrust legs back towards hands until you are in a full squat position with your hands on the ground.
• Jump from this position as you look forward.  Land knees bent.
• Repeat for desired time frame.

2. Diagonal Lunges – There are 2 forms of Diagonal Lunges:

• Lunge With A Chop/Reverse Chop Pattern
  • Stand feet hip width apart or slightly wider.  Clasp your hands and place them by your left hip, elbows straight.
  • Lunge back with your left leg as you transfer your weight to your right leg and keep your right knees behind your toes.
  • While you are lunging down, move arms up and to the right, diagonally, while keeping hands clasped together and elbows straight.
  • Push off of your right heel and through your right glute, as you return to your starting position by standing and returning your hands to your left hip.
  • Repeat for the desired time frame, alternating legs.
• Spider Lunge
  • Reverse lunge back with your left leg as per above.
  • Twist your torso and reach your left arm past your right knee, such that your left elbow is able to touch the outside of your right knee.  Keep your torso upright and core tight.
  • Push through right heel and right glute to return to the starting position.
  • Repeat for the desired time frame, alternating legs.

3. Squat Bursts

• Stand feet 1.5x hip width apart, toeing out just slightly.
• Cross arms in front of your body, chest big, athletic stance, as you squat down, keeping you knees behind your toes.
• Accelerate as much as you can as you fire your glutes and stand up hard!  Allow your arms to go with the momentum, as they both go up and diagonally, forming a ‘Y’ above your head.
  
• Return to starting position and repeat for desired time frame.

This is actually not the most efficient way to build an exercise 
program centered around fat loss… however, it’s a great way to build a fat loss spiker that you can use at home in just 9 minutes a day for incredible results.  In 
just 9 minutes per day, you can almost double your fat loss.  I 
haven’t seen any other 3 exercises come close in results as
 these do in combination.  They rock!

Now, let’s talk about how you can progress from a bodyweight 
version of each of these exercises to a dumbbell version.

Beginning
 with the Burpee, you can begin by adding/subtracting from the exercise 
as follows:

1. Add dumbbells to hands – light to start – 10 pounds or less.
2. Remove ‘leg spread’ component from burpee.
3. Remove ‘Push Up Superset’ component from burpee.
4. Add ‘Renegade Dumbbell Row’ to the bottom of the burpee, in place of the push up.

• Set 2:  same as set 1, but with leg spread.
• Set 3:  same as set 2, but with one push up of superset.
• Day 2:  same as set 3, but with 2 push ups of superset.
• Day 9:  same as Day 2, but with all push ups in superset.

I know this might seem basic and easy, but it’s important that you understand how to properly build a progression in your exercise program.  Without having this understanding, you’re missing a fundamental piece of your potential progress.

Remember, this is your body – It’s worth taking it seriously.

Let’s take a look at ‘Diagonal Lunges’ and see what we could do:

1. Remove diagonal pattern related to a lunge.
2. Add horizontal dumbbell and hold near chest with both hands.
3. Pick one direction of a lunge to begin.  Reverse lunge is easiest.

• Set 2:  Repeat with forward lunge.
• Set 3:  Repeat with pivot/rotational lunge.
• Day 2:  Repeat with one dumbbell in each hand.
• Day 3:  Same as Day 2, but now just one dumbbell in one hand, other hand free.
• Day 9:  Same as Day 3, but now with C/RC pattern and dumbbell in both hands.
• Day 16:  Same as Day 9, but now with Spider Pattern and dumbbell in one hand.

Ok, now it’s your turn to try with the next exercise:  Squat Bursts.

How would you add/subtract components of a squat burst to ease the difficulty of transition.  Also, how would you build me into the exercise?  How long would it take to work up to a full rep of heavy dumbbells?

Do this exercise at home and then leave any questions/comment you have.  It should only take a minute or two.  I’d appreciate seeing at least 100 comments up here today.

The Dumbbell Advantage Story

by Dr. Kareem F. Samhouri, CSCS, HFS
Neuro Metabolic Fat Loss & Fitness Expert

I remember the first time I ever worked out with dumbbells… I really had no idea what I was doing…

There I am standing in the middle of a gym by the dumbbell rack, trying to choose the right weight and having no idea what I’m really supposed to do.  I swear that everyone in the gym is looking at me, staring, and trying to figure out how strong I am before I pick up what’s sure to be a tic-tac next to what they lift on a regular basis.

There’s grunting going on in all directions, Metallica is playing on the radio overhead, and I keep hearing weights slam in all directions as I nervously pick up some dumbbells to do some biceps curls.

I finally grab the weight, lift 35 pound dumbbells off the rack, and I start to curl as fast as I can, secretly hoping that everyone’s impressed by how fast and heavy I’m able to lift.  I knew I was one of the fatter people in the gym, so, inside, I wanted everyone to assume I must be fat and strong.  I mean, if I can throw the weight around like this, it must mean that I’m actually able to lift double the weight if I just slowed down, right?

Wrong.  There I am curling away when all of the sudden I take a glimpse into the mirror and realize that there’s someone else who’s clearly more jacked than me lifting 25 pound dumbbells behind me… and he’s going slow and steady, but he’s barely making the reps.

At first, I start lifting faster to show him how weak he is, but then, all of the sudden it dawns on me that I’m doing it all wrong.  No sooner do I realize this than I feel this sharp, sudden grab in my back and the dumbbells go crashing down to the floor…

At this point, I’m nervous, seeing stars, and collapsed at the ground.  What is everyone thinking now?  How will I ever be able to stand back up and try to work out again?  Is this just useless anyway?

I start wondering whether or not I’m even cut out for lifting weights, whether any girls may have seen me, or whether I’ve actually injured myself in the process.  This guy’s face is burned in my memory as I’m crouched on the ground, holding back the tears, and wishing that the stupid dumbbells didn’t make so much noise as they went crashing down.

I get it… I’m done lifting with weights… there’s no point, anyway.  I’d rather just do cardio.

Then, out of nowhere, I feel something on my back, hitting me at about 75 beats/minute.  I look up and glance back, only to realize that it’s the girl I have the biggest crush on in my school.

“Are you ok?   …hey, Kareem, are you ok?”

Not only did she see me, but she was actually helping pick up the weights and place them back on the dumbbell rack.  I’m such an idiot!  …and a weakling!

The funny thing is, I’m more concerned with how I look than how I feel.  I rise up to my feet and totally lose my balance.  I had hurt my back and didn’t even know it.  It was throbbing, my head was rushing, and my face was beat red with embarrassment.

I knew I’d never be the same… I was morally wounded.

Fast forward 15 years, and here I am today teaching you how to work out and lift weights with the best form in the world.  I’m showing you how to progress an exercise from bodyweight to dumbbells, safely, and make yourself look great in the process.

Little did I know at the time that dumbbells would actually be the key to eliminating all of my joint pain, balancing out my muscles, and building a physique that helped me meet my wife.  If I had only known that at the time, I probably would’ve just taken the time to learn how to do things right, instead of crawling into my turtle shell and refusing to use dumbbells for another year.

Have you ever experienced something embarrassing in the gym or seen someone else do something as stupid as me?

C’mon…. share with us so we can all laugh at ourselves and see how far we’ve come.

have a great day,

Kareem