Awesome Abs Workout

Hey hope you have an exciting weekend planned!I've got my Brother's 22 Birthday on the sunday so we are having a bit of a family get together, will be nice to catch up with everyone.

Anyway, i'm sure you've probably found out by now that Ab Crunches and sit ups don’t work and that these exercises are the least effective exercises in most people’s exercise programs; they burn hardly any calories and will not sculpt you a flat sexy stomach any time fast.

So even if you have a jam packed weekend, you can still sculpt a sexy flat stomach in no-time when you follow this Awesome Abs Workout Below:



Now this workout might be slightly advanced for some of you and also requires some extra equipment, so if this is a problem for you then check out these 5 Awesome Ab Exercises that can be done by anyone, anywhere with only a Stability Ball that you can get down the local store for less than $10.

Click Here ====>> 5 Awesome Ab Exercises to Sculpt a Flat Sexy Stomach


Hope You Have a Great Weekend :)

Your Friend and Transformation Coach
Alex Eatly x

P.S Claim Your FREE Video & Ipod Workouts Here:
www.LoseFemaleBellyFat.com

Hey i'm back...

Hey Guys,

Sorry i've been a little quiet over the past week or so... but had a great time in London!! If you visit London i highly recommend the London Dungeons - it was fantastic (live actors/ scary scenes/ a room of mirrors you have to find your way out of :) plus a little bit of history - i can't say anymore because i don't want to spoil it for you!!), we also visited Camden Town/Market which i really enjoyed and also the 'Passage of Terror' - that was crazy scary, dark passages, again live actors, the exorcist, Freddy Krugger, Jason etc - the best bit you come running out of the end of the passage and end up in the middle of a shopping centre with people just going about their business while your running around screaming (well i wasn't screaming but everyone else was :) )

Check it out yourself here:

http://www.passageofterror.co.uk/



Anyway when i got back I found a recurring theme when speaking to my in-person clients, and that was the fact they really get hung up on having a bad meal, or bad day or even thinking all their efforts have gone to waste after eating something that wasn't healthy etc




Now I know i say you should eat healthy and train regularly but YOU MUST NOT GET OBSESSED!!!!!

You don't need to measure calories - especially in the beginning, you can still enjoy yourself and maintain a perfectly fit and healthy body, you an eat out and not feel guilty and you most of all you must not feel like it's the end of the world when you mess up a bit.I see far too many people getting hung up on one mess up and quitting their healthy lifestyle and revert back to their old ways.

In the Long Run it all comes down to consistency over time, you don't have to be perfect and it actually works out better if you do cheat a bit. If you have a bad breakfast or skip a meal don't panic just continue the day like you planned, if you miss a workout through an unavoidable reason then just make sure you do that workout tomorrow, don't let the whole day go to waste or even worse the whole week. Don't say to yoursefl 'oh well i'll just start again monday' instead start again right that minute!!

If you have a bad day, no big deal, forget about it and say to yourself, “Okay, tomorrow is going to be better. And the day after that will be better than tomorrow”. That’s how you build life-long healthy fat-burning habits. ALWAYS try to be better than last week. Be better than yesterday.




If you are a beginner who is struggling, PLEASE, DO NOT STRESS! Just try and improve your eating and exercise compared to yesterday and you’ll see big results from small changes.



Remember, keep it simple, and as you progress you can tweak away, start off with eating 3 healthy meals a day - Each meal you eat should contain a combination of lean protein (eggs/fish/chicken etc), fibrous carbohydrates (vegetables) and healthy fats.

In between these meals snack on nuts/seeds and fruit, drink plenty of water throughout the day and even include some green tea.

Wow - sorry about the little rant :)but i only want the best for you guys

Now for a few updates:-

1. Within the next few months i will be adding follow along Video & Ipod workout to my Burn Female Belly Fat Program , don't worry if you've already purchased Burn Female Belly Fat - the video & ipod workouts will be instantly available to you when i've finished them.

2. I will have a New Better Looking Blog Up and Running hopefully by the end of next week and with plenty of regular posts to come.

3. On the New Blog every week there is going to be a section called 'Your Slimmer Abs & Thighs Transformation', but the rest is a secret for now... ;)

Your Friend and Transformation Coach
Alex Eatly x

Weekend Fat Loss Circuit Workouts & Videos

Hey hope you've all had a good week!! I'm off on a little hol to London from sat till wed so you won't hear from me much over the next few days - but i will let you all know what i get up too! Hoping to visit the dungeons, the zoo and maybe even go see Lion King or something along those lines :)


Anyway i'm leaving you with a few short workouts you can tackle over the weekend - they don't take much time so they won't eat into your socialising..

Let Me Know how you find them in the comment box below...

The First Workout Is going to target your Legs & Bum..

Workout A - Sexy Butt Circuit

A1. Hip Extension x 30sec
A2. Hip Extension Hold x 30sec
A3. 1-Leg Hip Extension x 30sec each leg
A4. Squats x 30sec
A5. Squat Sit x 30-60sec

Rest 30seconds - 2 minutes and repeat 2-3 times.

Have Fun!!!!!!!!!!!!!




The second workout i have for you is a total body fat burning workout that will take betwen 6-10 minutes.

Workout B - 6-10 Minute Fat Burning Workout

A1. DB Swing x 30sec
A2. Jacknife x 30sec
A3. Jump Squats x 30sec

Rest 30sec and repeat 3-5 times.



Now if this is too hard for some of you i've created an easier version that will still work your entire body and boost your metabolsim in less than 10 minutes.

Beginner Fat Loss Circuit workout

A1. MB Woodchop x 30sec
A2. DB Row x 30sec
A3. DB Chest Press x 30sec

Rest 1-2 minutes and Repeat 2-3 times.



Hope You Have a Great Weekend

Your Friend and Transformation Coach
Alex Eatly x

P.S Get Your FREE Video & Ipod workouts at Lose Female Belly Fat

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Lose Belly Fat 500 Workout Challenge

I did this workout with Becky, it was a challenge hence the name but she managed to do it in 21 minutes and 31 seconds – awesome!! Since then I’ve decided to make it a bit of a competition and challenge a few more to have a go at this workout and the results are pretty good!!

So the workout is as follows…

1. Squats x 50
2. Press Ups x 50
3. DB Swing x 50
4. Plank x 1 min
5. Lunge Walking x 50
6. DB Row x 50
7. Mountain Climbers x 50
8. Lying Leg Curls x 50
9. Dips x 50
10. Jump Squats x 50



Perform the recommended reps for each exercise in order until you complete a total of 500 reps.

If you need a rest take it, you might have to split the 50 reps into smaller groups if you can’t manage them all in one go.

Try to finish the whole workout routine as fast as you can with good form.

Make sure that you time yourself.

Here is your ranking:

16-20 minutes: Amazing. Your are Tough Enough
21-30 Minutes: You are in great shape.
31-40 Minutes: You are just average.
41-50 Minutes: You should work out more.

If you havn’t got any dumbbells then try the bodyweight version below!!It might actually be harder!!

Bodyweight Lose Belly Fat 500 Rep Challenge

1. Squats
2. Press-Ups
3. Burpees
4. Plank
5. Lunge Walking
6. SB Roll Out
7. Lying Leg Curls
8. Mountain Climbers
9. Dips
10. Jump Squats

Leader board so far….
1. Francesca - 16.41
2. Caine – 18.16
3. Becky – 21.31



I’m sure a few of you will have a go at this workout, plus there might even be a few repeats since most of you are quite competitive!

Post Your Times in the Comment Box below and i'll add them to the leaderboard - Good Luck!!

Ok that’s it for now, I’ll have a short Fat Loss Workout for you to try on the weekend, so that will be posted later in the week, plus I will have a few transformation successes to tell you all about as well!

Your Friend & Transformation Coach
Alex Eatly x

Fat Loss Workout to Lose Belly Fat

Here's this weeks Fat Burning Workout - it's pretty tough and should only last 20-30 minutes so have a go and let me know what you think in the comment box at the bottom of the post...

Fat Loss Workout

A1. DB 1 Arm Squat & Press x 8 each side
A2. DB Row x 20 each side

Perform 3 supersets resting 1 min between each one.

B1. Front Loaded Bulgarian Split Squat x 8 each leg
B2. Side Plank + DB Lateral Raise x 10 per side

Perform 3 supersets resting 1 min between each one.

Fat Burning Intervals

Jump Squats x 10
Rest 10 sec

Repeat for a total of 4 times.

Calf Jumps x 10
Rest 10 sec

Repeat for total of 4 times

DB Swing x 10
Rest 10 sec

Repeat for a totsl of 4 times

Thats it all done..

Your Friend & Transformation Coach

Alex Eatly x

www.losefemalebellyfat.com

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30 Minute Fat Burning Home Workout

You don't need any expensive equipment to lose fat quickly. In fact, a good fat loss program can be done with minimal equipment at home.


So if you don’t have an expensive gym membership, fancy equipment or have limited space then don’t worry, you can still lose fat fast with 30 minute Fat Burning Home Workouts.


Use the following 30 Minute Fat Burning Home Workout to sculpt your body; boost your metabolism and burn fat super fast.

Warm-up

Prisoner Squat x 10

Kneeling Press-Up x 10

Plank x 20sec

Repeat for a total of 2 circuits with no rest.

Workout
A1. SB Chest Press x 8-12

A2. DB Bulgarian Split Squat x 8 each leg

--- Rest 1 min between supersets, do 3 sets ---

B1. Lying Leg Curls x 15

B2. SB Plank x 30sec

Rest 1 min between supersets, do 3 sets

C1. Lateral Lunges x 30sec

C2. Bodyweight Squats x 30sec

C3. Jacknife x 30 sec

Rest 1 min between circuits, do 3 sets

If you have some extra time and want to do some intervals then try these bodyweight intervals.

Bodyweight Intervals

Squats x 30sec

Rest x 15sec

do a total of 6 sets = 4 1/2 mins

Burpees x 30sec

Rest x 15sec

do a total of 6 sets

**If you want to make this interval workout harder - hold the bottom of the squat position as your rest **


If you don't have any equipment in your house do this workout instead.


Workout
A1. Press Up x 8-12

A2. Bulgarian Split Squat x 8 each leg

--- Rest 1 min between supersets, do 3 sets ---

B1. Reverse Lunges x 15

B2. 1 -Leg Plank x 15 sec each side

Rest 1 min between supersets, do 3 sets

C1. Lateral Lunges x 30sec

C2. Bodyweight Squats x 30sec

C3. Mountain Climbers x 30 sec

Rest 1 min between circuits, do 3 sets

Your Friend and Transformation Coach
Alex Eatly x

www.LoseFemaleBellyFat.com

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Amazing Abs Exercises - Tone Firm & Flat Stomach

Try these 3 simple moves to firm and tone your stomach.

1. Jacknife





Rollout onto a stability ball until your shins are on the ball and your are forming a bridge (body in a straight line, arms straight below your shoulders, hands on the floor).
Roll your knees in towards your chest.
Return to the starting position and repeat.
Don’t let your back become rounded – pull your abs in towards your spine.


Stability Ball Plank



Place your forearms and elbows on a stability ball and form a plank (toes on the floor, body in a straight line).
Hold this position for the prescribed number of seconds.
Squeeze your abdominals in towards your spine

Side Plank - 1 Leg





Begin in the plank position with hips, shoulder, and head all in one line. Your elbow should be underneath of your shoulder
Pick the right foot up and float it across the left foot, keeping the abdominals contracted and inhaling.
Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs.
Keep the hips and shoulders stacked on top of one another.
Maintain a straight line all the way down from the left foot to the left armpit.
Keep the right leg pointing up towards the sky.
The abdominals are the power center of this pose, so do not lean onto the wrist or on the feet to support the pose.
Hold this posture for desired time and repeat on the other side.


*** Remember - Doing Hundreds and Hundreds of Crunches will not Burn Belly Fat and get you that flat stomach your looking for - Only Full Body Fat Burning Circuit Workouts with Help You Lose Belly Fat. ***


If You want to experience the cutting edge fat burning workouts I'm talking about then book Your NO COST NO RISK TRIAL WORKOUT TODAY Here: Cardiff Personal Trainer

Alex Eatly x

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