For the past month or so I’ve been doing short, high intense workouts. I wanted to see if I could maintain my 7-8% body fat while working out for less time per session and less sessions per week.

Here’s the workout I did.

• Monday: Total Upper body workout, heavy weight, 7 reps max where I could not complete the last rep. 30 minute workout.
• Tuesday: 20 minute of sprint intervals. 1 minute at 90% of my max speed, then 2 minutes of a medium pace, then 4 minutes of slow pace. I would complete as many rounds of this as I could in 20 minutes max.
• Wednesday: Total lower body workout, heavy weight, 7 reps max where I could not complete the last rep. 30 minute workout.
• Thursday:  20 minute of sprint intervals. 1 minute at 90% of my max speed, then 2 minutes of a medium pace, then 4 minutes of slow pace. I would complete as many rounds of this as I could in 20 minutes max.
• Friday:Total Upper body workout, heavy weight, 7 reps max where I could not complete the last rep. 30 minute workout.
• Saturday:  20 minute of sprint intervals. 1 minute at 90% of my max speed, then 2 minutes of a medium pace, then 4 minutes of slow pace. I would complete as many rounds of this as I could in 20 minutes max. 
• Sunday: Day off. Rest for recovery.

Here’s the truth about getting rid of fat on your back.

How To Get Rid of Back Fat. My before and after photos.

The biggest myth when it comes to getting rid of that fat or any specific body part that is that you have to do specific exercises in those muscle groups or in that specific area to remove the fat. Such as doing sit-ups to get rid of belly fat, etc.

Let me tell you right now this is the furthest from the truth!

Don’t waste your time on back specific exercises if you want to get rid of the fat on your back.

Here’s the right way to get rid of back fat.

You must use a program that allows you to lower your over all body fat percentage.

The best way to lower your overall body fat percentage from my own experience is to eat a diet that is very low in sugar and low in refined carbohydrates.

You see sugar causes your body to produce insulin and insulin is like a turbocharger that tells your body to store fat.

The problem is that most of us are getting far too much sugar than we should be and that’s why we all have excess fat on our bodies and have such a hard time getting rid of fat.

Another problem is that sugar is hidden in so many so-called health food such as fruits,yogurt, milk, orange juice and most fruit juices and were not even talking about soda and candy cakes and desserts and things like this.

Jorge Cruise, the author of the belly fat cure book states that 15g of sugar maximum from all food sources daily is about right amount of sugar if you want to maximize your fat loss.

The reasoning is that 15g of sugar max from all foods daily keeps your body from producing too much insulin and in return your body won’t store body fat. Pretty neat right?

How To Track Your Progress With Fat Loss and when working to get rid of back fat

Before starting any exercise or nutrition program such as the one mentioned but I would suggest measuring your starting body fat percentage because what you want to do is measure your body fat percentage every 3 to 4 weeks to make sure that it is going down.

Most of us guys will have a lean flat stomach or lean body when our body fat percentage is in the 10% or so range women the 16 to 20% body fat  range.

Conclusion:

• You don’t get rid of back fat by doing back specific exercises.  
• You do get rid of back fat by lowering your overall body fat percentage down to the appropriate range. 
• One of the best ways to lower your overall body fat percentage without exercise is to keep your daily sugar intake to 15g maximum from all foods daily and to avoid refined, simple carbohydrates. (You do want to eat complex carbohydrates like sprouted grains, etc)

This video discusses the topic of diet pills.

• Should you take them or not?
• Do they work?
• Are they good for you?
• Will they help you lose belly fat or get six pack abs?

Watch this free six pack abs getting video!

Hey guys, I use this playground workout routine all the time to mix things up and help me get and keep my six pack abs.

Click here for your Free fat loss video

Here’s my before and after photo just in case you were wondering who I am and if I really have 6 pack abs.

This 300 rep playground workout will help you burn some serious calories. After filming the video I was worn out!!!

Let me know what you think of this workout. I want to hear your comments and suggestions. Do you have a six pack abs workout that worked really well for you? Please let me here about it.

This version of the 300 spartan workout routine is tough, and all you need is a playground, no fancy gym equipment or anything like that.

Enjoy the video of my playground workout routine and please leave your comments on the workout.

Rock On!

Jeremiah

Creator of www.HowiGotAbs.com

http://www.youtube.com/watch?v=EXfwBBQ5c6o

Here are the rules
Do each exercise in the video for 30 reps then move on to the next exercise for a total of 300 reps. This workout is designed to help you get six pack abs like the spartans in the movie 300. The Spartan 300 Workout!

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Don’t be fooled by the lack of gadgets or gym equipment.  Give this workout an honest shot and I’m sure you’ll be happy with the results you get from this workout.

I did this workout 5 times a week until I reached my goal of 8-10% body fat. After I reached my goal I do this workout about 2-3 times max per week to maintain.

Gerard Butler Workout

Please leave your comments and suggestions below.

Feel free to share this video with your friends and join me on Facebook.

http://www.Facebook.com/howigotabs

The main cause of belly fat for most of us SUGAR. This list contains my low or no sugar alternatives to common sugar filled foods.

Please click the Facebook like button at the top or bottom of this article. Please, please leave me your comments at the bottom of this article.

The list…

Bad = Sugar

Good = Truvia, Purevia, (Stevia)

Bad = Sugar filled sodas

Good = Zevia, Vitamin Water Zero, Sobe Lifewater Zero

Bad = White Bread

Good = Sprouted wheat bread 0 sugar Trader Joes (or other sprouted wheat, zero sugar)

Bad = Grocery store brand eggs

Good = Free Roaming Farm Eggs, Egglands Best

Bad = Milk

Good = Almond Breeze 0 sugar

Bad = Orange Juice -

Good = Vitamin Water Zero, Sobe Lifewater Zero

Bad = Sugar filled ice cream

Good = Clemmy’s zero sugar, stevia sweetened ice cream

Summary:

I read the label for everything I eat. I am looking for sugars. I want to make sure that the foods I eat on a daily basis have little to no sugar in them. I also do not want artificial sweeteners that are found in most sugar free foods like diet sodas, artificial sweeteners etc. Try to find products sweetened with Stevia the natural, zero calorie sweetener.

If you have a no-sugar alternative food that you enjoy please share it here. Just leave a comment below.

Thanks!

Jeremiah

http://www.howigotabs.com

This is going to be a short post.

I just read that Drew Carey lost 70 pounds!  That is amazing.

http://omg.yahoo.com/news/drew-carey-drops-70-lbs-i-got-sick-of-being-fat/44733?nc

The article is a bit vague, all I got out of it was that he is eating better and follows a cardio program.

I wish the article gave a bit more detail about how he lost the way so that others may be able to learn something from him.

I have a feeling that he must be on a strict “good nutrition” program where he cut out sugars and simple carbohydrates, but he is the only one that could tell us what type of program he is really on.

He looks completely different, and pretty good. The article stated that Drew Carey is 52 years old. Not a bad job for a 52 year old guy!

(Here’s my before and after photo, I did not quite lose 70 pounds, just over 30 pounds for me)

I say good job to Drew Carey for losing 70 pounds at the age of 52.

I hope he shares exactly how he did. I ‘m very interested in what he did to lose the weight.

What are your thoughts?  Leave your comments below!

Rock On!

Jeremiah

Drew Carey Lost 70 Pounds

Click here for your Free fat loss video

Did you see Ryan Reynolds in Blade or any of the X-Men movies?

If you did you’ll notice that he is pretty lean, ripped and has six pack abs.

>>Click here to see the top rated six pack abs guide.<<

Based on my own experience and research. Ryan Reynolds workout most likely consist of:

• Weight training
• Cardiovascular exercise such as running
• A Hi protein low carbohydrate diet

I watched a few videos on YouTube where Ryan was working out for the movie Blade.

They showed Ryan doing a lot of full body high resistance weight training.

I also read an article where Ryan spoke about the fact that he ate a lot of protein per meal and that he was eating every 2 to 3 hours throughout the day.

This type of workout and nutrition program forces your metabolism and it helps your body to burn fat.  As we all know if you want to get sixpack abs and get that ripped look you need a program that is going to help you burn fat and build muscle.

From my own experience of getting sixpack abs and having single digit body fat percentage I can tell you that after looking at Ryan’s photos he follows a very strict low carbohydrate high-protein nutrition program and he is no slouch when it comes to working out.

Summary:

If you want to get ripped like Ryan Reynolds is and you want to use The Ryan Reynolds workout you’ll need to incorporate a similar workout program and nutrition program that uses.

• Eat every 2 to 3 hours throughout the day
• Each meal should consist of eight lean protein such as chicken breast, tuna ,etc. fiber, and a complex carbohydrate like oatmeal or wild brown rice.

You must incorporate full body, compound movement resistance training and cardiovascular exercise into your workout routine.

Important: in the video I watched on YouTube Ryan’s trainer mentioned that he works out five to seven days a week to maintain the physique that you see in the movies so if you want to get ripped like Ryan you’re going to have to be ready to put in some hard work but you can get the results that Ryan’s.

The Ryan Reynolds Workout

This video shows you how to choose the right running shoes.

There are 2 types of running shoes available today.

1. Neutral Running Shoes
2. Stability Running Shoes

Neutral running shoes are for people that have a neutral stance, meaning their ankle and heel remain straight. There’ no rolling of the ankle inward or outward. ( A neutral stance).

Stability shoes are for those of us who “pronate”, meaning our ankles and heels tend to lean inward or outward. We need stability shoes to keep our stance in a neutral position to avoid rolling and injury.

Here’s a diagram to represent what I’m talking about.

I suggest that you go to a specialty running shoe store and have them help you determine your foot type and How To Choose The Right Running Shoes for your situation. This will help you avoid injury and running will be a lot less painful for you.

Choosing the wrong type of running shoes for your foot type can lead to injury and this is the main reason that people stop that fat loss programs and go back to gaining back the fat/weight they lost in the first place.

Please leave your comments and questions blow and thank you for reading this blog post on how to choose the right running shoes.

Stay lean!

Jeremiah

How to chose the right running shoes

Old Fashioned Oatmeal With Protein

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Hey Guys, here’s one of my favorite six pack abs breakfast foods.

Old fashioned oatmeal with a scoop or two of whey protein.

I use vanilla flavored whey protein and sprinkle some cinnamon on it, that’s it!

This is a good six pack abs friendly diet because you get fiber, the right kind of carbs, and protein.

This is far better for you than having a bagel, pop tart, sugary cereal or something like this.

I will often make this for my mid morning or mid afternoon meal, it’s easy to make and it’s a great muscle building meal.

Enjoy,

Jeremiah