Lose Fat, Strengthen Joints, Rapid Fat Loss

Balance Trunk Muscles To Lose Fat

Dr. K — Sun, 13 Mar 2011 17:15:33 +0000

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)

Middle Trap On The Ball
Modified Tree Cutters With Plates (or Dumbbells)
3 Position Back Extensions On The Ball
Vertical Dumbbell Crossover Plank
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 Sample Workout (Watch This First!)

Dr. K — Wed, 26 Jan 2011 02:55:04 +0000

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:

Bodyweight Express – these are your travel, take anywhere, quick workouts (3 of them)
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

Top 3 Fat Loss Exercises + Bodyweight to Dumbbell Progression

Dr. K — Fri, 21 Jan 2011 01:49:01 +0000

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:

Add dumbbells to hands – light to start – 10 pounds or less.
Remove ‘leg spread’ component from burpee.
Remove ‘Push Up Superset’ component from burpee.
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:

Remove diagonal pattern related to a lunge.
Add horizontal dumbbell and hold near chest with both hands.
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.

Dumbbell Advantage Story

Dr. K — Wed, 19 Jan 2011 19:53:05 +0000

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

Is Bodyweight Exercise Enough?

Dr. K — Tue, 18 Jan 2011 07:34:12 +0000

Is Bodyweight Exercise Enough?

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

I teach my clients 3 main rules about how to progress from bodyweight exercises to exercises that get a greater effect. Here they are:

Rule #1: Always master an exercise with just your bodyweight first.
Rule #2: Work on many variations of an exercise before progressing to dumbbells, barbells, or other weights.
Rule #3: Progress speed of movement before progressing weight with an exercise.

Rule #1: Always Master An Exercise With Just Your Bodyweight First

Form first, period.

Without form, not only will you be at a significantly greater risk of injury with exercise, but you’ll also most likely miss the entire point of doing it. It’s a good bet that you’re actually training the wrong muscles when exercising.

For example, in a bodyweight squat, where do you feel it? Quads, glutes, low back, all of the above?

The right answer is quads and glutes, but primarily glutes. When performing a squat, you should actually overemphasize your glutes by placing more weight into your heels and squeezing your cheeks together as hard as you can as you stand up. Your quads will naturally be at work, and your low back will be protected by your glutes. This is how you build a strong foundation for other movements.

Rule #2: Work On Many Variations Of An Exercise Before Progressing To Dumbbells, Barbells, Or Other Weights

There’s really no point in progressing to a barbell squat or front dumbbell squat until you can easily perform the following three variations of the squat:

Variation #1: Side Step Squat

Stand feet together, knees together, tall posture, with shoulder blades squeezed lightly back and down.
Take a step to your right, keeping your heels parallel, as you sit into a squat and contract your abs.
From the bottom position, lift your weight off of your left leg and stand into your right leg, while squeezing both of your glutes together as you stand.
Touch heels together and then repeat the same sequence to your left, standing through your left leg this time.

Variation #2: Pivot Squat

Stand feet together, knees together, tall posture, with shoulder blades squeezed lightly back and down.
Take a step to your right and you turn and rotate your entire body, keeping your left knee facing straight in front; sit into a squat and contract your abs.
From the bottom position, lift your weight off of your right leg and stand into your left leg, while recruiting your left glutes and hip rotators as you stand.
Touch heels together and then repeat the same sequence to your left, standing through your right leg this time.

Variation #3: Jump Squat

Stand feet hip width apart or slightly wider, knees facing forward, tall posture, with shoulder blades squeezed lightly back and down.
Squat down into a full squat position, with your weight mostly in your heels.
Leap into the air, keeping your heels parallel, as you cushion your landing by sitting into a squat and contracting your abs.
From the bottom position, squeeze your glutes and leap into the air again, always focusing on a graceful landing with each repetition.

Rule #3: Progress Speed Of Movement Before Progressing Weight With An Exercise.

Every exercise you do should be able to be performed at three speeds before you progress it to heavier resistance. These three speeds are:

Super-slow: 10 seconds concentric, 10 seconds eccentric (no isometric)
Normal: 2 seconds concentric, 1 second isometric, 4 seconds eccentric
Sprint: as fast as you can possibly go without dropping the weights or putting yourself at risk.

Super-slow sets are great for enhancing motor unit recruitment, or the number of muscle fibers that get recruited with any given exercise. Because of the slow and deliberate movement, you can really see where your form is going wrong, you can see at which point in a movement you’re deviating, and you can feel whether or not you’re targeting the right muscles.

Normal speed is actually much slower than most people work out. This is considered the ‘optimal’ repetition speed for a movement, as your body actually will gain strength twice as fast with an eccentric movement as it will a concentric, but it’s just not a functional strength gain. Therefore, we want to stimulate increased muscle growth, but we always want to bias this towards ‘functional’ muscle growth, instead of just ‘muscle for show.’

Sprint sets are directed to stimulate your Type IIb muscle fiber types, or your purely glycolytic muscle fibers. By working multiple speeds of movement, you are better able work all three of your energy systems, target more of your muscle fibers, and increase the metabolic effect from exercise.

What is your #1 question or comment about bodyweight exercise?

Make sure to leave your comments or questions below. With at least 50 comments, I’ll be back tomorrow with another great article for you.

have a great day,

Kareem

Get Six Pack Abs #3

Dr. K — Sun, 19 Dec 2010 21:53:09 +0000

Sexy Abs vs Functional Abs – Can You Have Both?

Sooo many people ask me this question. I get it… you want strong abs that work for you in daily life, but you also want them to show up and look good in a bathing suit. Unfortunately, many programs are centered around non-functional abs training and fat loss exercises that are bound to never get a result. On the other hand, there are also ‘strong-man’ type exercises out there that really bulk people up, have them deform their bodies from the more ‘perfect’ physique they’ve been after, and they often times hurt low backs.

In the video above, you’ll learn exactly what it takes to develop rock-solid abs and a core that you can be proud of. Your body is going to morph, and your life is going to change. The most common results are the following:

Better Posture
Better Sex
More Energy
Improved Physique
Decreased Body Fat %
No More Love Handles
A Leanness That You Carry With You Throughout The Day (Awareness of Leanness)

I’m excited to get you started – Please watch the video above and then click the link below – I’m going to share some incredible abs training secrets with you and make you an offer you’re not going to believe:

—–> Get Flat Sexy Abs – Watch This Video <—–

*****************************************************************************

Get Six Pack Abs #2

Dr. K — Sat, 18 Dec 2010 07:38:52 +0000

The Minimum Effective Dose (MED) is what’s used in pharmaceuticals to prevent overmedication and unnecessary side effects. The same thing is possible with exercise. In truth, you only really have to do an ‘abs’ routine for 10 minutes to gain maximum benefit. However, this form of exercise has nothing to do with your abs for the best results. That’s the magic trick.

Please watch the video above and then click the link below. I have a HUGE gift for you on the other side

Special Six Pack Abs Gift

Get Six Pack Abs #1

Dr. K — Fri, 17 Dec 2010 18:08:43 +0000

There is a difference between training for your abs correctly and incorrectly. I’ve learned the hard way, I fully understand. Most people focus on all the wrong things, wrong strategies, and wrong workouts.

In reality, you can teach your body to respond more rapidly to fat loss than anything you’ve ever dreamed of. I hope you’ll enjoy this 3 part blog series on six pack abs. Be sure to leave your questions/comments/experiences below.

have a great day,

Kareem

Weight Loss Success

Dr. K — Sat, 13 Nov 2010 17:01:30 +0000

Yesterday we talked about how to Eat Out Successfully and actually gain support from your family during Family Gatherings instead of feeling pressured to eat more when you don’t want to. Be sure to go back and leave your comments on that post if you haven’t done so already. It only takes a minute.

Today, I’m giving you a 3 step strategy that you can implement within 72 hours for the greatest impact on your weight loss success. I really had no idea how powerful this suggestion was until I was contacted recently by the leader of an organization for which I spoke.

As it turns out, this exact lesson helped 9 out of 10 people in the room lose weight successfully and keep it off for 2 years, after none of them had success previously. The best part is that it only took them 72 hours to implement, and it only takes 24 hours to fix when you ‘mess it up.’

Please make sure to leave your tips, strategies, and suggestions below. If enough people comment, I’m going to actually give away the exact exercise program I gave them in the next few days…

have a great day,

Kareem

Lose Fat, Strengthen Joints, Rapid Fat Loss

Balance Trunk Muscles To Lose Fat

FuZion Sample Workout (Watch This First!)

Top 3 Fat Loss Exercises Video – Bodyweight to Dumbbell Progression

Top 3 Fat Loss Exercises + Bodyweight to Dumbbell Progression

Dumbbell Advantage Story

Is Bodyweight Exercise Enough?

Get Six Pack Abs #3

—–> Get Flat Sexy Abs – Watch This Video <—–

Get Six Pack Abs #2

Special Six Pack Abs Gift

Get Six Pack Abs #1

Weight Loss Success