Lose Belly

When it comes to losing weight, High Intensity Strength Training has got to be the best way to burn fat, without a doubt.

When I combined Juicing and High Intensity Cardio Training with strength training, my body was truly a fat burning machine. When you build muscle you are literally creating a furnace in your body that melts fat like butter in a microwave. After strength training, your body continues to burn fat for 36 hours – way before you need to start working out again.

Every rep, for example is one push-up, and a set for example is 20 push ups. When you do a rep it needs to be nice and slow, when you see those guys at the gym doing bench presses as fast as possible, they’re doing it wrong! If you want to get the most benefit from strength training, slow and easy is the way.

So when you lift a weight, lift, pause briefly and contract the muscle, and finally lower the weight slowly. Then pause and repeat. I suggest 2-3 seconds lifting and 3-4 seconds lowering, after awhile this becomes natural when you do it more often.

THE BEST EXERCISES TO LIVE BY

For the strength training exercises I like to start off with;

Deadlifts – with some heavy weights, about 8-12 reps, 1 set.
Bent Over Row – heavy weights, about 8-12 reps, 1 set.
Military Press – moderately heavy weights, about 8-12 reps, 1 set.
Lateral Raise – light weights, about 8-12 reps, 1 set.
Bicep Curl – heavy weights, about 8-12 reps, 1 set.
Overhead Dumbbell Tricep Extension – moderately heavy weights, about 8-12 reps, 1 set.
Pushups – As many as you can do to the point of muscle failure.
Side Bend – moderately heavy weights, about 8-12 reps, 1 set.
Plank – As long as you can do to the point of muscle failure.
Crunch – As many as you can do to the point of muscle failure.
Reverse Crunch – As many as you can do to the point of muscle failure.

For this workout you will need Perfect Pullup Ab Straps:

Knee-Up Ab Crunch – 8-12 or as many as you can do.
Knee-Up Oblique Crunch – 8-12 or as many as you can do.
Leg Levers – 8-12 or as many as you can do.

I like to end every workout with some nice yoga stretches, when you’re stretching your muscle your putting back the elasticity in your muscles when they are tight from all the training. Here’s what I do;

Upward Dog, hold for 15-20 seconds, go to a Downward Dog, lift butt up, stretch calves for 15-20 seconds, then kick your right leg forward to a warrior stance, hold for 15-20 seconds. Repeat, kick out left leg forwards to a warrior stance.

If your looking for a fast way to lose weight then I suggest you start a juice fast. Juice fasting is nothing like water fasting, your nutritional needs are met when you’re drinking fruits and veggies so your body stays healthy throughout the fast.

When you juice your body will get rid of all the stored fat from your body, ESPECIALLY when you workout. Any workout you do in this period of time you are creating a fat burning engine, like a steam engine burning coal.

Juicing is pretty simple, I made this video just to show you how easy it can be;

I recommend doing this juice fast for at least 5 days to balance your eating habits, juice fasting helps you to eat less which makes it easier to lose weight.

I strongly recommend just using a blender and a milk bag (as mentioned in the video) because I know from experience that juicers are a waste of time and money. Blenders are cheap and easy to clean, with juicers you will spend all your time cleaning and scrubbing 6-7 parts, it’s just a hassle.

I hope you give this a try, have the willpower to do it, juicing will get you on the right track.

High Intensity Cardio Training is just that – doing cardio with extreme intensity, when you do this you’re not only burning fat like crazy, but you’re also strengthening muscle at the same time.

I recommend you incorporate at least 9 minutes of full-boar intense / fast cardio workouts when you’re first starting out. You can do High Intensity Cardio Training by using a treadmill, running in place or jumping jacks. All of these work equally well only if you do it with extreme intensity.

Intermediate Example:
3 minutes of running in place
rest 30 seconds
3 minutes of lunges
rest 30 seconds
3 minutes of jumping jacks

or

Advanced Example:
9 minutes of treadmill
rest 30 seconds
9 minutes of treadmill
rest 30 seconds
9 minutes of treadmill

Don’t even BOTHER doing cardio if you’re not doing it with extreme intensity, cardio is basically useless if you’re not giving it your all and the majority of fat burning is over once the workout is over.

When doing any workout stay hydrated, rest when you need it, and most importantly make sure to give it your all. Let the sweat drip!

Growing up overweight is pretty hard to understand if you haven’t gone through it, but I remember all the cold stares, constant ridicule from other kids. The names that stuck were ‘fat boy’ and ‘doughboy’ and other names I care not to remember.

Words are like daggers at any age, but violent bullying I endured in high school was traumatizing, a horrible memory that will stay with me for a lifetime.

Here’s the upside from being bullied as a kid; it made me the person I am today! I turned all that negative in my life into a positive, an inspiration that would change me not only physically but also mentally. I’m more confident and proud of myself, my close friends and family noticed the change and motivated me even more to lose weight. Now I’m happily engaged and getting married in 2013!

My advice to you is; if you’re bullied for being overweight or for any reason, turn it into a positive!