Extreme Home Fat-Loss Workout

Ready to try it? Then check out the dumbbell complexes below. It's a time-saving technique that’s expertly designed for the results you want. All you have to do is make the effort. And if you want a complete 12-week program that provides 24 different three-exercise complexes -- along with a personalized Abs Diet nutrition plan -- check out the Abs Diet EXTREME Workout. It'll blast fat and help you look and feel fitter than ever.

Directions: You can do your entire workout using either Dumbbell Complex 1 or Dumbbell Complex 2, or use both complexes in the same workout. Simply choose a dumbbell complex and do each exercise within the complex for 30 seconds. Don’t put the dumbbells down or take a breather until you’ve done all three exercises. Then rest for 90 seconds. That's one round.

After your 90-second rest period is up, you can either repeat Dumbbell Complex 1 or move on to Dumbbell Complex 2. Simply follow the same procedure, and then rest again. (That's two rounds.) Once you’ve rested, repeat the entire process until you’ve completed a total of 6 rounds. This is what Gaddour calls Level 1. It’s the best place to start. And it takes less than 18 minutes, but it'll likely be all you want. If you feel like you need to work harder, you can move to Level 2 or Level 3, where you'll decrease the rest and increase the number of rounds.

Note: A typical rep-range for each exercise is about 8 to 12 reps. If you’re consistently getting more than 15 reps, the weight is too light. (Or you need to move to Level 2 or Level 3.) If you're consistently completing 6 reps or less, the dumbbells are too heavy. Also, for any single-leg or single-arm exercises, switch sides halfway through each work period. So you'd switch arms or legs at the 15-second mark of an exercise.

Level 2: To make it harder, decrease your rest time to 60 seconds, and complete a total of 8 rounds.

Level 3: This is really tough. Decrease your rest time to 30 seconds, and complete a total of 10 rounds.

DUMBBELL COMPLEX 1
Exercise 1: Close-Hands Push-up
Exercise 2: Dumbbell Skiier Swing
Exercise 3: Overhead Split Squat

DUMBBELL COMPLEX 2
Exercise 1: Twisting Curls
Exercise 2: Overhead Triceps Extension
Exercise 3: Single-Arm Deadlift

Want to learn more great exercises?

3 Exercise to make the slim body

Exercise Stomach (abdominal) – This exercise is useful to establish and maintain your abdominal muscle mass. The focus lies on the abdominal exercises (center crunch, side crunch, crossover crunch, crunch bench, decline bench crunches, lying leg raise, reverse crunch, straight leg crunch, plank, side plank) without missing practice on the other.

There are 3 Exercise to make the slim body,Read the bellow :

 

1. Aerobic – Because aerobics is rhythmic then choose the type of aerobics that you like best, it is useful to anticipate the boredom of doing aerobics. Warming and stretching is recommended before doing this exercise. In the first 20 minutes of doing aerobics, the body will take energy on blood sugar, blood sugar after abis, the body will take energy from your fat. However, do not do aerobics excessively (more than 2 hours), because body fat will not take from you again, but from your muscles (catabolism). Aerobic exercise will be more effective if coupled with weight training. Here are some types of aerobic exercise that can help you burn fat as well as shrink your belly:

2. Jogging – Did you know that in addition to providing benefits to the physical condition and health, jogging on a regular basis can also provide physical and mental pleasure? So, if jogging is done correctly then you will not feel tired. Instead you will feel comfortable in your muscles during the jogging and afterwards. In addition to burning fat and obesity, jogging also has several benefits as follows: make the heart grow stronger; facilitate the digestive system, prevent depression, improve stamina, muscle toning legs, thighs and back and make sleep more soundly.

3. Swimming – Can burn fat properly if you do it with style swim variation that makes your whole body moving everything.
Cycling – Can be used as a program to burn fat and shrink your stomach. With our cycling can burn calories that produced the food we eat. Besides burning fat cycling is also beneficial to relieve depression, stress and improve mood and motivate ourselves.

From some of the above options, they already know where the appropriate exercise to shrink your stomach? So, from now start doing regular exercise. Remember, there is no way to quickly shrink the stomach that really express, need consistency and there is no effective way to shrink the stomach except the consistent practice and choosing the best foods for our diet programs and supplements that are needed like protein (Amino or Whey Protein) and burner fat (Ultra Ripped Fast Acting Formula or Red Zone)

Tips to get Sixpack abs

•  Be sure to exercise your back muscles just as much as your abdominal muscles or you might develop poor posture.
• Supplements can be useful, but they are just what they advertise themselves to be; supplements. There is no magic pill to make you lose weight with no work. There are some supplements out there that can help you lose weight by increasing your metabolism or by helping you curb your appetite, but you still have to work. Most tend to be "snake oil" and will not really give you any results while costing you great deals of money. And remember, even if they DO help, all supplements still require the consumer to watch their diet and increase their exercise. A simple multivitamin or mineral pill is likely all that most people will need.
• Opinions on weight loss and muscle training routines are like noses - everyone has one but they're all different. In the end, you should find something you enjoy and that you will stick for life. Over time, you can modify it until you get the results that are right for you.
• Make sure you give yourself adequate amount of rest (8 hrs for adults, and 8-10 hrs for kids and teenagers). When exercising you actually break down the muscle and if you give then the proper time to heal (and eat the proper foods) they will grow back stronger than before.
• It's a genetic fact that for some people there will always be just a little more fat over the muscle layers than we'd like. That's the way nature is and forcing your body to lose more than that can be a very dangerous effort.
• Many people's abdominal muscles are off-set, which can give the illusion of a 5 pack, 4 pack, or even 3 pack depending upon your genetics, the thickness of your abs, and your present level of body fat.
• It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.
• If you feel you need to, ease into the changes in your lifestyle. Start eating breakfast. If you have difficulty with this, start with a couple glasses of water or a large cup of coffee right when you wake up. It'll go down easy and prepare your stomach to get back to work. Cut the amount of dinners little by little. For the exercises, start slow and increase pace and/or repetitions as you are comfortable. Attempting lifestyle changes in a drastic, sudden manner can backfire. Do what you can but don't sell yourself short.
• Make a photo diary of your body but don't take pictures too often (once a month is fine). Don'tstudy your pictures intensely since you might not get motivated if you don't see a difference. If you are consistent in your diet and exercise, you should see changes monthly. Keep in mind that you won't see changes in the mirror everyday since they will be very small improvements.
• Unless you are watching your weight for another reason, ignore the reading on the scale. You may be decreasing your body fat but your weight may stay the same (or even increase) as youbuild muscle. Muscle tissue is denser than fat so it will be heavier than the same volume of fat. Water weight can also vary your readings by a surprisingly large amount.
• Keep hydrated. Drink lots of water, and eat healthy. Don't deprive yourself from food, it will only make you sick.
• Try swimming. It is one of the most effective ways of exercising your whole body, especially your abs.
• Everyone has abs you just have fat covering them, you have to lose the fat then strengthen your abs.
• Make sure to stretch before all exercises. If not you could injure yourself
• Avoid drinking excessive alcohol as it can slow your metabolism.
• Video

8 Step to Build Muscle

Build Muscle

1. 1
   

    Do crunches.
   Do crunches. Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important to not lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.
2. 2
   

    Decline barbell sit ups (advanced)
   Do sit ups. Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight (no hunching). Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench. Do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.
3. 3
   

    Train your entire core.
   Train your entire core. To build really great abs it's important to first understand what abs do. Their full name is 'rectus abdominis'. The 'rectus' bit, is Latin for 'straight, proper, upright'. Contrary to popular opinion, the abs' primary job is not to curl you up into a ball, but they work together with the back muscles to maintain correct posture and stabilize the spine. These muscles are not just for show! So the best exercises for abs are ones that force your entire core to go into overdrive to support your spine. Some exercises that do this are squats and deadlifts. These exercises will train your entire core to work together to do what it is designed to do. At the same time they will also train a lot of other muscles (e.g. glutes and quads).
4. 4
   

    Do leg lifts.
   Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or, hang from a pull up bar and raise your legs in front of you all the way up to the bar.
5. 5
   Do jackknife sit ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to Kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Don't let momentum bring you down, slowly put your hands and feet back on the ground. Place a weight between your feet when you think you can handle it.
6. 6
   

    Do static holds.
   Do static holds. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position, or the plank, and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.
7. 7
   Train your oblique muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.
   • Do bicycle crunches. Lift your feet off the ground while doing the crunches by alternating each leg in the air. Bring your left knee up toward your right shoulder and then your right knee toward your left shoulder.
8. 8
   Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
   
   • 

      Use a stability ball.
     Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that cathe way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way.
   • Add complex core-movements to your workout. That will boost your overall body constitution tremendously. For example, combine push-ups with rows. Go into a push-up position on two dumbbells. Now don't do a push-up, but instead start to row alternating dumbbells. See how much power you need only to hold balance? Combine exercises! Be creative. Tension is your friend.

7 Step to Lose Fat

Lose Fat

1. 1
   Do cardio workouts. Important step to get six pack abs: There is no way to target fat loss in any area of your body. You need to lose some of that extra fat over your abs. Even if you work out and get gigantic ab muscles, if there is still a layer of fat over them no one will ever get to see them. Cardio workouts are workouts that raise your heart rate for a given set of time. Some examples would be running, jogging, bike riding, dancing and rowing.
2. 2
   Eat smaller dinners. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within a certain number of hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true. The process is more complicated than that, but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
3. 3
   Eat breakfast. Many people skip breakfast because they don't have time for it. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cerealsdon't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Somebreakfast bars out there are also excellent sources of fiber. Even an apple or a yogurt is better than nothing. Ideally, your breakfast should be the biggest meal of the day, lunch the second, and dinner the smallest.
4. 4
   

    Lift weights.
   Lift weights. The more muscle your body has, the more calories your body burns, even at rest. Plus, resistance training is important to limit the amount of muscle mass lost whilst reducing your calorie intake. If you only do cardiovascular exercises (running, playing basketball, football) without weight training then you may lose the muscle mass, including the muscle in your abs.
5. 5
   Keep metabolism steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. Every meal should include lean protein, so that your body won't need to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.
6. 6
   

    Drink more water every day.
   Drink more water every day. To find out how much water you need to drink as a minimum per day, halve your weight (in pounds) and that is how many ounces of water you need to drink. So a 150lb person would need to drink a minimum of 2.2 liters a day. It sounds like an absurd amount of water, but you get water from the food you eat, and you can drink teas and pure fruit juices to make up some of the quota.
   • Drinking too much water (several liters, especially while sweating) can dangerously dilute certain salts and minerals. If you are exercising heavily and sweating a lot, you will need to replace your salts as well as fluids. Supplement your water drinking with a sports drink or potassium rich fruits such as bananas and apples.
7. 7
   

    Whole grain pasta salad
   Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).^[1]