YOU know you want flat, sexy abs.

Who doesn’t?

But most people just still don’t seem to get how train to properly their for abs nor know what core exercises provide the biggest bang for your buck.

But I’ve got your back today baby

They key to losing belly fat and getting flat 6-pack abs is of course proper nutrition (ya, I know you didn’t want to hear that, ah ha). Yep, you do need to actually burn that fat covering your abs to actually see them.

This is accomplished by focusing on what we call CORE MEALS that consists of lean proteins (beef, chicken, turkey, salmon, cottage cheese, etc.), healthy fats (olive oil, nuts, avocado, cheese, eggs, etc.), and fruits and veggies (especially green veggies!)

But, let’s not get sidetracked, after all this is a “how to train your abs” article!

Now, the key to a successful core workout is the following 1-2 punch:

The FUSION of fat loss intervals and total body core exercises for the ultimate flat abs home workout solution!

1.) Use TOTAL BODY Core Exercises: You want to involve as many muscles as possible during each core exercise to have the maximum fat loss and muscle-building effect. So, instead of laying on your backside doing sit-ups, try doing the Back Pillar Single-Arm DB Chest Press that trains your whole body with a special emphasis on that coveted core (abs, hips, butt, love handles, and lower back)!

2.) Use Fat Loss Intervals: As we mentioned earlier, you do need to burn the ugly, unwanted body fat that’s covering those rock-hard abs. And though nutrition is critical for removing that stubborn fat as previously mentioned, training can sure as hell help! Since we know that interval training burns 9x more fat than the long, slow, boring aerobic training alternative, it just makes sense to utilize some form of intervals in your ab workouts to maximize the fat-burning effect of the total body core exercises you select!

Well, here is that 1-2 punch in video format using The Workout Muse Tabatas Audio Interval Training Soundtrack:

http://www.youtube.com/watch?v=GK-17KMXr-E

If you think your hardcore, I PROMISE you that this workout I show you will BREAK YOU… in a good way

Do you have what it takes?

Crank it!

BJ

http://www.WorkoutMuse.com

Today I’ve got a great workout for you so that you can start your week off on the right fat-burning, muscle-building note!

This past Friday, I filmed the lunch workout of one of my local Milwaukee corporate fitness boot camps.

This workout, like any good time-efficient fat loss workout, utilizes the alternating sets method where you perform one exercise for a certain period of time/reps, then rest for a certain period of time, and then perform another exercises for a certain period of time/reps, and so on.

This method of training dramatically reduces your workout time without sacrificing intensity which means better results! The most basic form of alternating sets is known as a superset, where you perform two different exercises back to back for a certain number of rounds.

One of our classic fat loss workouts features the 40 s on-20 s off Supersets audio interval training soundtrack from Workout Muse.

To see the quick workout video of what had my clients gasping for air in a pool of their own sweat, you need to click the link below:

http://www.youtube.com/watch?v=z_ATDnpSHbI

Nothing beats burning fat during your work day

Crank it!

BJ

http://www.RapidFatLossCardio.com

I put together some special “body part” workouts for the guys and gals today.

Please note that in no way, shape, or form am I implying that these workouts should replace the typical total body workouts I am known for prescribing. Rather, these are simply extra workouts to be performed later in the day or finishers to be performed following your total body resistance training workouts or even cardio workouts to get some extra work on areas of the body you’d like to improve the most.

Of course, spot reduction of body fat doesn’t work, but a little extra work on trouble spot areas will definitely increase muscular strength and definition.

The 4-Minute Ultimate Arm Workout For The Guys:

The 5-Minute Sexy Legs Workout for The Ladies:

Crank it!

BJ

http://www.WorkoutMuse.com

The QUICKIE Workout:

5-MINUTE Total Body Fat-Burning Workouts Performed In-Home OR On-The-Road for BUSY People

Here’s some classic done-for-you 5-minute fat-burning workout videos providing the appropriate exercises variations for your current fitness level that you can do ANYWHERE!

QUICKIE Strength#1- Workout B

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg: Body Weight Squat Variation
Exercise#2- Push: Free Band Shoulder Press
Exercise#3- Single-Leg: Single-Leg Hip Extension Variation
Exercise#4- Pull: Free Band Bicep Curls
Exercise#5- Core: Side Pillar Variation

Level I Workout Video- Level I: If you are 30+ lbs ABOVE your ideal body weight OR If you are 10-20 lbs ABOVE your ideal body weight AND you have NOT worked consistently in the last 3 months (if ever)

Level II Workout Video- If you are 10-20 lbs ABOVE your ideal body weight AND you have been working out consistently for the last 3 months or more OR If your are within +/- 5 lbs of your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)

Level III Workout Video- If your are within +/- 5 lbs of your ideal body weight AND you have been working out consistently for the last 3 months or more

Try this bad boy out… you will be burning fat and building lean, sexy muscle for the next 24-48 hours!

Crank it!

BJ

http://www.WorkoutMuse.com

Here’s an amazing rapid fat loss cardio interval training workout from down under that is based on scientific evidence:

Researchers at the University of NSW and the Garvan Institute studied 45 overweight women over 15 weeks. This Australian study compared a 20-minute interval workout (done three times per week) against a 40-minute slow cardio workout (also done three times per week). The Women did the workout for 15 weeks, and only the interval group lost belly fat. The slow cardio group got practically no results at all. They found their specific brand of interval training prompts the body to click into a metabolic response that allows more fat to be burned both under the skin and within the muscles.

“The Interval Training group lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes,” UNSW Associate Professor Steve Boutcher said. “Their success was due to higher amounts of chemical compounds called catecholamines that are produced in increasing amounts when linked to interval sprinting; the resulting chemical reaction drives greater weight loss.”

***The exact interval protocol used for this study was an 8 s sprint followed by a 12 s recovery period. This scientifically proven rapid fat loss timeline is featured in Cardio Interval Workout B of Month#4 of The 16-Week Rapid Fat Loss Cardio Program!***

Check out the sample cardio interval workout below:

Crank it!

BJ

http://www.RapidFatLossCardio.com