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

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Very helpful, but there was no video for exercise 4

Good videos. Simply stated and easy to follow. 4th video was black, no picture. Thanks for sharing.

thanks for commenting George!

…and thanks for letting me know… I’m fixing this now if you want to stop back in a little while

have a great day,

Kareem

You’re very welcome, Michael.

Fixing that now

have a great day,

Kareem

fixed!

Excellent videos. Except the 4th is still not fixed. Thanks for these lessons. Very helpful andeasy to follow.

Hi, Dr. K!
Do you have an alternative for the last exercise? I work out at home and don’t have a bar.

thanks!

Glad you enjoyed, Serena!

Try refreshing… that should do the trick

Hey Jane,

That’s a great question. Normally, I’d substitute Dumbbell Tree Cutters. (upright rows) – try to find a lat exercise that requires some form of core stability. You may need to add in a bridge to make up for your hips not being extended as they would be here.

hope this helps!

So…would dumbbell tree cutters on dyna discs and a set of hip bridges on the ball until fatigue do it?

I love it, Jane!

On the ball… (no pun intended)

Hey Dr K.

Whenever I watch these videos I’m surprised. I think that I know all the exercises there are, and you come with a short video with 5 totally new ones.

I can’t wait to try these exercises on my next workout.

Work those abs, Kareem!!

hehe… you’re too kind, Yonatan.

Great to see you up here!

Hey Jane, there is a home version of that inverted lat pull you can do with a sturdy broom stick and a couple of chairs.

Love the videos! Thank you for sharing it with us.

Plz let us know when the video has been restored.
Those exercises look great.

Great exercises, Dr. K. You seem to be focusing here more on the upper back and shoulder muscles. I assume this is where most folks are weakest. Yes, the abs and obliques are really in play in this set but they are not the prime focus, right?

Great exercises, Dr. K. You seem to be focusing here more on the upper back and shoulder muscles. I assume this is where most folks are weakest. Yes, the abs and obliques are really in play in this set but they are not the prime focus, right? Thanks!

the video was removed so it is very hard to make a comment ..
please let me know when it is back up and running so i can view it
best,
paul

Dr K,

These 5 exercises and easy to follow video are great and what i’ve been looking for. i’ve been doing intense training 6-9 months with weights and interval cardio, but just not completely happy with what see in mirror. i have the hope now that those muscles are there somewhere, waiting pop and bulge out.

Thank you so much,

Darius

The video is gone.

Great simple exercises but will need substitute for the last one since it will require working out in a gym, normally.

hey Tony, Paul, and Don,

I think your page might need to be refreshed. It’s working on my side. I did delete the first video up there so that Youtube wouldn’t see this as redundant when I made the correction and end up deleting both…. but the current video plays

have a great day,

Kareem

hey Vic,

You’re very welcome – glad I could help!

Anyone that has a bench set at home could do inverted lat rows with a bit of weight on the bench to hold it down… maybe that would work?

hey Darius,

You’re very welcome. Thanks for writing in!

How’s your nutrition doing? Reasonable, but dialed in?

Often times, that can be what makes the ‘visual’ difference when everything else is in place. Balance out your muscles, dial in your nutrition, and periodize your program.

Those are my best suggestions!

hey Steve,

Very astute of you!

Yes – I am focusing there b/c a lot of people end up with rounded shoulders, forward head, and resultant malalignment of the lumbar (low) spine. Normally, when you centralize your efforts to back and shoulders for trunk realignment, everything falls back into place….

Great job!

-k

You’re welcome, Maria!

have a great day,

Kareem

that’s a really cool suggestion, Brodie. Thanks!

you say do these exercises everyday. i thought you weren’t suppose to do the same muscle group 2 days in a row with weights.

hey Susan,

I’m glad you brought this up… that’s relative to ‘strength training’ and doesn’t work exactly as straightforward as this. Basically, there’s 2 kinds of ‘muscle training’:

Muscular Strength
Muscular Endurance

When you train one on one day, you can train the other on the next day, even when it’s the same muscle group. Where we run into a jam here is that we hit so many muscle groups in a day…. except we’re not training in super low rep range, long rest periods, and for strength.

Make sense?

have a great day,

Kareem

I can’t wait to try these!! I have a ballet barre in my home gym and think that will work fine for the last exercise!!

Dr. K
I’m going to incorporate these exercise into my workout routine. they look very challenging, and i love a challenge. thanks.

Very nice vid! Will definitely try this, will it still work if I do it during my rest days only? As I am doing resistance training MWF and rest day on weekends, basically I only do interval cardio during my rest days. And I am doing all my routines at home, is there an alternative exercise for the inverted lat rows? Thanks.

Hello,

some say, that one should not move the spine with back extension, but only move the hips, leaving the back straight.
Stuart McGill says, that the flexion / extension cycles damage the posterior portion of the anulus fibrosus.

I see, that you are leaving out the flexion part, but still, with the extension, there are shear forces on the anulus.

And how should back extensions be modified, if there is beginning spondylolysthesis?

Are you evaluating for a shortened psoas muscle before prescribing back extensions?

Thanks.

colo

Hi, really nice website on working out and healthy living. I came accross onit on on a friend’s website. I will certainly saveit and come back to read it.

Definitely on the spot on the simple but effective exercises!! Your video helps too. Thanks.

Thanks for posting these exercises, Doctor K. So many people sit at desks all day, develop upper cross syndrome, and don’t know how to counterbalance the problem.
As much as I have preached these things to my patients, I fully admit that I forget to for myself (particularly the middle-trap/rhomboid strengthening).
Thanks for the demonstration.

You should go to http://www.keepitmovingfitness.com she can really show you how to be fit and workouts are free..