I really like bodyweight workouts.

Why????

Because you can get an amazing workout almost anywhere (home, office, hotel room, etc) from ONLY bodyweight exercises…these workouts can be done anytime & anywhere.  If you’re busy like me, then you’ll really like the following Bodyweight Exercises.

Following is an excellent workout from our friend and frequent contributor, fitness expert, Craig Ballantyne. Craig developed his world-famous Turbulence Training workout secrets to help you lose belly fat without equipment.

Anyways……..let’s try out his workout, I’m sure it get you into a sweat.

Warm-up Circuit – 2 rounds – Spend 15 seconds on each exercise.
1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers – for variety, try doing these with your hands propped up and alternate doing push-ups as well
5) Prisoner Forward Lunges
6) Stickups

Strength Superset
1A) Pushups for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side
- Rest 1 minute before repeating this superset

Water break – 2 minutes

Conditioning Circuit - 20 seconds per exercise
1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Final Circuit - 20 seconds per exercise
1) Split Squat
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift
5) Squat thrusts
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Stretching Circuit - 20 seconds per stretch
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch
- Rest 1 minute before repeating this stretching circuit

Done!

Tons of fun with no equipment needed. Do this circuit at home, in the office in the office (you might want to use some deoderant before you get back to work), and even in a hotel room – no more complaining about the hotel gym is!

For more amazing Turbulence Training workouts, click on the following link:

=> Great Bodyweight Exercises

Enjoy,
Dan

Keep reading our blog and I promise to help YOU every step of the way!

In the spirit of the New Year’s countdown, our friend, fat loss expert Craig Ballantyne wanted me to share with you the top 10 reasons you should get started with Turbulence Training before his 50% off sale ENDS
on Friday, January 1st, at 9pm, EST.

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Don’t forget, this is an affiliate ad supported website. This means that if you buy something from a link or ad on this website, or based on our recommendation, either expressed or implied, we may get paid an affiliate commission. This way we can continue to provide you with great home fitness workout tips & ideas.

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#10 – If you need to lose that holiday fat, then you should know that the Turbulence Training
workouts are PROVEN to do that – just take a look at all of the amazing success stories and winners from the previous Turbulence Training (TT) Transformation Contest

(Just Think, that could be YOU in just a few short weeks…)

#9 – Sign Up Now and you can get TWO bonus AB Workouts when you become a TT Member,
this includes the classic “TT for Lower Abs” and the advanced exercises that work the insertion of the internal obliques – commonly referred to as the lower ab area.

#8 – You will never have to do any more long, slow, boring cardio…EVER.

#7 – You can actually watch all of the Turbulence Training for Fat Loss workouts on
video in the Member’s area to see perfect form for all exercises.
#6 – In the TT Member’s forum, you’ll get step by step guides and
help from other members on how to dominate your body transformation
and possibly even win the $1000 grand prize for men or women.

#5 – You can receive many great fitness reports including “Expert Transformation
Secrets” and the motivational “Mastering the Fat Loss Mindset”.

Ready to get started? Click here to get Turbulence Training and all the bonuses for 50% off:

=> Craig Ballantyne’s Fat Loss Program

#4 – In addition to the monthly TT Workouts, you’ll also get access
to the Advanced TT for Abs Nutrition program from Isabel De Los Rios.

#3 – You’ll be given amazing social support from other men and women
from all over the world who share your struggles and who have made
amazing fat loss transformations even though they have busy jobs and
big families and many other obstacles to work around.

#2 – You’ll get 50% off the complete Turbulence Training for Fat
Loss package, used by over 11,261 TT Members and millions of readers
of Men’s Health, Women’s Health, Men’s Fitness, and Prevention
magazines.

#1 – You’ll get all of your workout and nutrition questions answered
by fitness expert Craig Ballantyne on the forum, often within just
hours or even minutes of you posting your questions.

PLUS…it’s guaranteed that you will 100% love everything about the
Turbulence Training program and the TT Member’s area or you can just
let Craig know and he’ll give you a full refund within 60 days.

There’s no risk to you to get started with TT.

I promise you’ll love it.

Ready to get started?

=> New Year’s Turbulence Training Promo

Happy New Year!

Here’s to your best year ever,

Dan

PS – I want to take this opportunity to Thank YOU so much for being a reader and friend in 2009, and I can’t wait to help you get more results, freedom, confidence, and happiness in 2010.

I have some great things planned for you!

#5 – A Stability Ball

I own two.  A big and then a little stability ball.  I can tell you that the stability ball is easily one of the most versatile fitness tools ever developed (we also love the Bosu Ball).  A big stability ball allows you to exercise your abs and back of your legs better than any bodyweight only exercises.

#4 – A kettlebell

Kettlebells are quickly becoming very popular.  Earlier this year, I wrote about some great kettlebell exercies.  Kettlebells are so versitile that you can burn calories, do intervals, work your abs, build strength, and completely sculpt your body. Beginner women should start with a 12-18 pound kettlebell while beginner men should use 18 or 35 pound kettlebells when they first star. It’s easy to find quality kettlebells. You can first start at a local sports store or online from a site called DragonDoor.com.

#3 – Kettlebell Workouts

Once you give or get the Kettlebell, you’ll also need workouts, and the best source for beginner and intermediate kettlebell-bodyweight workouts is the Turbulence Training Kettlebell Revolution program.

Click here to get this program:

=> KETTLEBELL WORKOUTS

#2 – A Gymboss Timer

This timer allows you to set two different intervals and will alert you when each interval is up. For example, you can set it to do Tabata Intervals (20 seconds on with 10 seconds of recovery) or to do 30 seconds of Kettlebell swings followed by 30 seconds of rest. It’s an inexpensive – $20 – tool that will really assist you in organizing your workouts and maximizing your results.

#1 – The Turbulence Training Fat Loss System

With Turbulence Training for Fat Loss you can not only lose fat, but you can not only sculpt your body in the comfort of your own home, without doing long, slow, boring cardio.  This system is a proven, guaranteed program that will help you lose belly fat and get a lean, hard, flat stomach.

This is the #1 home workout and perfect for your New Year’s fat loss program, especially if you hate going to busy gyms.

Plus, you can even try out Turbulence Training for less than the price of a giant, fancy coffee at Starbucks.

Click here to give Turbulence Training a 21-day try-out for less than 5 bucks:

=> Turbulence Training Workout Plan

And remember: This program is guaranteed to work for you. You have nothing to lose – and it is the perfect program for anyone in your family or group of friends who loves to workout.

Happy Holidays!

Dan

PS – Don’t miss out on your chance to use Turbulence Training to win up to $1000 cash in the 7th Turbulence Training Transformation Contest that starts on Sunday, December 27th.

Click here to get ready to get started with Turbulence Training:

=>Getting Started with Turbulence Training

More details on the 7th Transformation Contest coming soon!

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In this workout you will learn powerful kettlebell exercises for your lower body.  Perform these exercises to not only build muscle, but also to burn fat.  If you’ve never used kettlebells, try them at your gym and see how many different exercises you can complete to strengthen your entire body.  Once you try Kettlebells and see the results, you may want to purchase a set for your home use.

The following exercices will focus on your lower body.

1. Double Kettlebell Front Squat. Start by holding the KBs (Kettlebells) shoulder height, next push your hips back (don’t bend at the knees first), break parallel, and squat as low as you can while you keep your abs braced. Lastly, drive back up.

2. Pistol Squat is performed by starting with KB at chest height and balance on one leg with your other leg out in front. Squat down as low as you can go, and then while staying in control, drive back up. Do all 8-10 reps for one side and then switch sides.

3. Tactical Lunge or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Next alternate sides and be sure to keep your torso upright throughout.  Proper form on exercises like lunges ensures you actually strengthen your legs and don’t enjure your back.

4. The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

5. Turkish Get-up. A great total body exercise. While in laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, lift your torso up and get into the lunge position and drive up. Next, return back to your lying down position, by droping your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground.  Do all this while maintaining that pushed out position with the arm.

The above exercises are very effective for your lower body and they can be done in only a small space with just one or two kettlebells.  Complete these exercises regularly and you’ll see that they’re not only Simple and fast, but also very powerful.

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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

I’m sorry, but there’s no magic pill to get a great looking “rear end.   Exercise is important, but the real key is nutrition.  It is the secret to success for women when it comes to sculpting their bodies and losing thigh fat.

Have you ever heard of a nutrition log? If not, read on, you need to start keeping one!

I’ve read through a lot of research which shows you’ll lose more fat if you track your diet and write down what you eat.  Go ahead a try keeping track of everything you eat for at least 1 week. You may be surprised, most people have no idea how many calories they are eating each day. Simply understanding what you eat can help you lose inches.

Following are our secrets to success if you want a “Booty for Life”…

1) The most critical, #1 diet tip, fantastic secret to success is…

Remove excess sugar and processed foods from your diet and switch to healthier foods. In the Booty for Life program, you’ll receive a complete calorie counter in addition to a meal plan guideline that will help you identify the perfect fat burning meal plan for women.

2) Small changes to your diet can help you lose a lot of fat.

Just think if make and continue with one small nutritional improvement each day.  Consider replacing your lunchtime soda with water.  Then try to make one large diet change per week.  How about plan on setting aside time each week (maybe a weekend late afternoon and evening) to shop and prepare for your weekly meals.

In addition to the calorie counter and meal planning guide (which alone should help sculpt your “Booty,” the Booty for Life program, includes…

- Detailed guides to good carb, high-protein, and healthy fat foods
- Treats and Cheats Food Guide
- A step by step system to determine the number of calories you need
- A perfect meal plan for eating multiple meals, even for busy women

3) Lastely, you need exercises that you can do in the comfort of your own home.  This includes some exercises you can do while LYING DOWN! (just don’t think they too easy).  These exercises can help you sculpt your booty and “tighten” your butt.

In the Booty for Life workout program, you’ll discover…

- Unique LYING DOWN exercises that work your butt
- Proven exercises to burn and remove belly fat
- You’ll see that you don’t need long, slow cardio or boring crunches to get a great BOOTY.

One of the best things about this program is that you can build a beautiful butt in the comfort of your own home!  In fact, in as few as just 8 short weeks of following this Booty For Life program, you will begin to see incredible changes in the shape of your butt, while also having started a healthy lifestyle that will allow you to experience unbelievable fat loss results.

Click this link to get the complete Booty for Life program and nutrition guide:

=> How to Sculpt the perfect Booty for life

To your success!

What is the main fiction about how to lose stomach fat quickly? First off, let’s clear up some confusion. The stomach is an organ which sites inside your body. It is really belly fat, or abdominal adipose tissue that you are referring to, not stomach fat. However, I do realize you are referring to the extra fat on the mid-section.

Secondly, the big secret on how to lose stomach fat resides in understanding very basic physiological principles of weight loss. You are not going to press a button, and suddenly melt away unwanted fat overnight. Physiologically, it just does not happen that way. Didn’t it take time to put on? It is real simple. For one pound of fat loss to occur there must be a caloric deficit of 3,500 calories. Therefore, if you decrease you caloric intake for 7 days by 500 calories, you will lose 1 pound of body fat.

When putting together a fitness program it is important to understand that spot reduction is physiologically not feasible. Doing ab exercises does not mean belly fat will only magically come off from the mid section. Body fat comes off throughout your entire body. By working one section doesn’t mean fat will come off only in that targeted area. Please be clear on this concept!

So now you are clear on the fat lose myths, and are ready to discover how to lose stomach fat fast right now.

4 Basic Principles For Fast Body Fat Loss

1. Set realistic weight loss goals.

By following the tips revealed in this weight loss article you will begin to burn belly fat as quickly as physiologically possible.

Remember, the key on how to lose stomach fat fast is to understand it is a process, and not a quick fix sprint. That means patience. It is a marathon not a sprint, but you will get there quicker than you think if you keep a focused mindset. Expect fat loss at a rate of 1-2 pounds a week maximum. Yes, fat will be extracted from your whole body including the belly fat you desperately want to shed.

It is important to realize the secret on how to lose stomach fat fast is to understand it is a process. That translates into patience. Typical results expected should be in the neighborhood of one to two pounds of body fat loss each week. Part of the weight loss seen will come from your abdominal fat.

Part of the goal setting process is the development of a weight loss success mindset. This mindset is about focusing on a lifestyle change, and thinking long term, not quick fix. If you want to keep your abdominal fat off, you must continue eating a healthy minded, calorie aware diet for the rest of your life. Most dieters don’t really understand this simple concept. It is all about long term, and lifestyle.

2. Decrease your caloric intake by 500 each day.

Another important tip regarding how to lose stomach fat is be fully aware of what you are putting into your mouth. I recommend keeping a food journal so you realize exactly how calorie dense certain foods are that you eat. Portion size is another big culprit of obesity. It is important to keep a close eye on portion size. How large are your potions? Bigger portions equal more calories!

Ask yourself the question of where you can reduce your caloric intake by 500 calories each day. There are calorie dense foods, and too large of portion size that can be modified to reach your goal.

If you really want to utilize one of the most important success secrets on how to lose stomach fat fast, then you will constantly be aware of the amount of calories you put into your mouth on a daily basis.

3. Make sure you are on a proven physical fitness program .

One of the success traits on how to lose stomach fat is to follow a consistent, long term fat loss exercise program.

The weight loss exercise program is one that is comprised of the exercise components of cardiovascular, strength, and a flexibility. In order to burn fat fast you need all three. One of the benefits of weight loss exercise is to burn off a portion of the 3500 calories which equals a pound of fat.

Fat loss exercise program guidelines include doing cardiovascular training 3 -5 times a week, and also strength training twice a week. The total workout time can take anywhere from 1 hour to 3 plus hours each week, depending upon the exercise intensity.

4. Consistency is a must in your weight loss program.

Just remember, how to lose stomach fat fast is a process which requires patience, consistency, and implementing the tips mentioned above. It is important to set mini-goals which leads to your ultimate fat loss goal. Work, day by day, in order to reach your goal.

Before you begin your fat loss program please push aside all the weight loss fiction. The system on how to lose stomach fat is easy as long as you begin by following these four simple principles mentioned above.

While my friends flaunted flat midriffs, I had to focus more on keeping my jiggling stomach in the confines of my briefs. My situation worsened dramatically after I discovered the taste of beer. Very soon, I had a gut abdomen that looked like it would start shooting bullets of beer at anyone it was pointed towards.

I needed to loose it I knew, but I figured ‘hey, it’s always been a bit fat, why bother? But then I met my wife-to-be and all that changed. Suddenly, I couldn’t wait to loose the belly fat fast enough. I wanted to look spectacular for her. I wanted to preen and pose with my bride, looking like a super model and I wanted super model stature pronto!

As I sat down with my best man bemoaning my ill luck with all the tummy fat blasting gadgets ever produced, I felt something drop on my lap. It was an exercise video. In response to my sarcastically raised brows, my friend explained that it was just what I needed.

I had persistently thought that exercise videos were for women but I was wrong. There are exercise videos for both men and women on how to get flat stomach with ease.

After a month of religiously plunking down my exercise mat in front of the television tube and following my Television instructor, I could swear that my bowel was shrinking.

My speculations were confirmed the day my smart bride complimented me on my nearly sleek physique. Needless to say, super model stature was attained right before my wedding day.

If you feel a little bit shy about signing up in a gym and fighting the bulge, then exercise videos are just the thing for you. If you are a little bit short on the cash needed to buy the equipment for trimming your bowel, then exercise video is just the thing for you.

As a final point, if you aren’t particularly motivated to engage in any type of exercise, trust me, exercise videos will definitely give you the shove you need. Exercise videos did it for me. They can do it for you too!

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In obtaining a flat stomach, you will need to ensure that you engage in specific abdominal exercises. Its not just about doing these exercises but also about how well you exercise. To be able to get the make the most of abdominal exercises effectively, you should be conscious of the fact of the following;

- Variety: When your abdominal exercise sessions are repetitive, you are bound not to be enthusiastic enough to keep up at it until you get a flat stomach. Ensuring that you have a range of abdominal exercises to choose from enables you to enjoy your work out routine.

- Every exercise that you conduct is supposed to be done in a particular type of way and with a particular type of bearing.

Certify that you include the correct form in your abdominal exercise routines. If you do not apply the right form, you will render ineffective the effectiveness of any abdominal exercise that you are doing.

When you are exercising, don’t pull on your neck or on your head because you will risk injuring yourself.

Along with, ensure that you keep your legs in one place and don’t allow them to move while you are exercising. You should endeavor to keep your belly button pulled in throughout the entire exercise routine.

Some abdominal exercises that you can start off with are the basic crunch, the obique twist with a ball and the standing towel circle. Always keep your feet placed firmly on the ground.

Ripped abs is not that difficult but most of the people have been misled to think that working directly on your abdominals is the only way to get that nice flat stomach. But the idea that working directly on your abs the only way you can get that nice flat sexy stomach is totally a misconception. If you really want to have six pack abs then realize first of all that you already have them! That’s right-everyone has six pack of abs. If you don’t see them that’s because they are hidden under the layer of fat. So the first thing to keep in mind is that you already have six pack of abs-you just need to uncover them. Your first goal then is to lose the extra fat that is deposited on your body. This goal is best accomplished by a two pronged attack. First by changing your exercise routine to mobilize the major muscle groups to elicit a fat burning response from the body and secondly by changing your diet to whole living foods and eliminating processed junk foods from your diet.

In some cases, having a huge tummy is pretty serious as it could be surely distressing and also shameful, specially when one has got to expose the huge tummy in public most of the time.

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A fat stomach is an obvious health risk. If you possess a fat stomach, a fatty tissue is produced that is stored across your stomach and abdomen, and this fat is more harmful for health than the other fats present in your body. Because of health risks, it is very important to reduce stomach fat.

Few people reduce stomach fat without setting goals, because they give up psychologically before they have any chance to get that perfect body. Include fresh vegetables and fruits in your diet plan and write them into your daily meals.

Replacing water as your main beverage can also decrease caloric intake dramatically and assist as you reduce stomach fat. Making small changes in your every day activities will add up and decrease the excess of calories in your system. Pilates is an acceptable alternative, as it builds core muscles while reducing total body fat.

Aerobic exercise should also play a role in your quest to reduce stomach fat. Increasing your heart rate allows your body to take in more oxygen. These can be achieved by running, biking, swimming, or brisk walking.

Stress levels can play a significant role in your lifestyle. Not only does stress increase belly fat, but it prevents you from making necessary changes that will help you to reduce stomach fat. Maintaining low stress levels is key.

Instead of eliminating all of one specific food group, it is recommended that you shift calories by reducing the number of calories consumed at each meal and breaking them into smaller meals.

As you document your activities, you may be completely unaware of several pitfalls that most people fall victim to when trying to Lose Stomach Fat. You may already be committing these mistakes without even knowing it. Learn how to overcome these obstacles and avoid making these mistakes as you reduce stomach fat.

If you want to have a stomach that won’t have people diving for cover each time you take off your shirt, you’re going to have to work for it.

There is no such thing as the fastest way to get flat abs. All those instruments you see on television and those people who claim to have gotten a one week flat belly after using them are just an advertiser’s dream.

You can’t get a flat stomach in a week no matter what you do. If you really want those rock hard abs, you will have to sweat a bit and work out over a period of time.

The most efficient way of losing belly fat that has been in use over the years by the world’s most renowned trainers is the crunch. The crunch is an exercise that requires no gadget. All you need to get the crunch going is a space big enough for your body and a consistent time table.

Because of the difficult nature of the crunch, many people would experience absolutely no guilt if they dismissed it from their work out routine.

Nonetheless, the truth is you can’t have a flat stomach without crunches so- are you less than enthusiastic about doing the good old crunch? Here are ways that will motivate you to keep at it;

- Exercise videos: Some people work better with exercise videos. These are audio-visual recordings of a professional trainer instructing a class of people or simply the person watching the video.

Performing crunches while the confident voice of an exercise instructor in an exercise video pours over you can be motivational enough to assist you start and finish those crunches day after day.

- Professional trainer: You could enlist the services of a professional trainer to assist you execute perfect crunches and enable you get well sculpted abs.

Depending on the number of dollar bills in our pocket, you can get a personal trainer to come over to your house at specific times to oversee your routines or go over to a gym, where your money can secure the attention and instruction of a professional instructor for the duration of the time that you are in the gym.

- Companion: If you have a friend who can keep you on your toes, you can easily do your crunches without stress. Let your friend know your exercise time and make yourself accountable to him or her. It’s even more productive if you get a friend who has the same goal of losing belly fat. Both of you can motivate each other to reach the goal.

On a final note, , remember this – don’t waste precious time looking for magical stomach flattening instruments. They don’t work. Getting a flat stomach is more like 99 percent perspiration and 1 percent inspiration.

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