Deadlifts For A Lean Body

Deadlifts are the Hulk Hogan of weight lifting.

They are that big, hairy, bad ass mo fo.

They are the one that leaves you aching, sweating, sore and stuffed.

They are also one of the best overall fat burners.

This is because dead lifts work out so many different muscles, and it is such a hard exercise. It replicates picking something up, just like you do every day, so it has real world applications – unlike an ab machine or a leg workout machine.

Deadlifts work the whole posterior chain, which includes almost your whole back, but mostly the lower, your butt and your hamstrings. It might not seem like dead lifting something is going to help you get abs and a lean body, but it will.

Just remember that ab exercises are not the dominant player at work here – building a little muscle all over and getting a lower body fat percentage is.

I include deadlifts in my workouts once a week because I do a split routine (3 times a week I work different parts of my body eg Monday is chest and back, Wednesday maybe Arms and Calves etc etc). However if you are just starting out, and have never really used weights before – you should start with a full body workout – 3 times a week.

Especially if you have a lot of fat to burn off.

Here is the program I followed when I first started, I followed it for a few months and saw some great progress.

Here it is:

Bench press – 2x 10 reps

Squats – 2x 10 reps

Dead lift – 2x 10 reps

Overhead military press – 2x 10 reps

Decline sit ups – 2x 12 reps (if you are an extreme newbie – do crunches instead as this will be too hard)

Bicep curls – 2x 8

Skull crushers – 2×8

Pull ups – 2x as many as you can do

Calf raises – 2x 12

This will serve you well if you put in the work. When I say 2×8 it means that you will do 2 rounds of 8 repetitions. So for example on calf raises I would do 12 calf raises (12 repititions or reps) and then rest, then I would do another 12 reps. Each time I do the desired number of reps it equals one set. So in our calf raises example you are doing 2 sets of 12 reps.

Go it?

Now go show that iron who is boss.

Visit my site for all the info and goss on getting a hot bodytoday – How to get abs

Until next time,

Look good, feel good and live like you mean it

Johnny

Exercises – Home Body Sculpt

Some people are hermit crabs. Other people are just anti social. Some people are not too generous with cash. Others just don’t like traffic. Some people don’t like to be seen doing “exercise”, and others just prefer to motivate themselves.

Whatever your reason for wanting to workout at home, it is irrelevant.

I tend to do both. I will workout with some lighter weights for hard exercises such as clean and press and any dumbbell exercises + boxing workouts. But I will go to the gym to go hard and heavy on deadlifts, squats and bench presses. Sometimes it just depends how I am feeling. There is nothing like meeting a girl at the gym, but there is nothing like blasting “Some Kind Of Monster” by Metallica at full noise while smashing the boxing bag into submission.

Here are a few of my favorite tips for working out at home, plus an intense workout you can do with absolutely no gear.

• Make sure you set how many reps and sets you do before you even pick up the weight
• Play some music sometimes, and other times workout in silence. The motivation music brings is amazing, but the reflection and self growth that comes from the sounds and thoughts of silence is equally beautiful.
• Drink heaps of water
• Always incorporate full body workouts into your routine – even if you are doing say arms on one day, always throw in some full body workouts such as clean and press, deadlifts or squats of some variation.
• One thing I do sometimes is to end my workout with a one rep max of a couple of bodyweight exercises such as press ups or crunches, pull ups or chins.
• Record exactly what you do in your gym session, you always want to progress.

Here is a workout to help you burn fat and build a lil’ muscle:

Set the timer (if you have a laptop you can bring it with you and use This Bad Boy which is a stopwatch that rocks so hard.

Warm up by beating up your flatmates or cleaning the house then:

• 2 minutes skipping
• 1 minute burpees
• 1 minute crunches
• 1 minute lunges
• 1 minute press ups

Rest because you are lazy then:

• Hold the plank for 1 minute (youtube it)
• Squats for 1 minute
• Box jumps for 1 minute (are box jumps self explanatory?)
• If you are human, you should be a bit sore by now, if not go and run up a mountain

Until next time look good, feel good and workout like you are going to live for one more day!

Johnny (wants you to visit his site How To Get Abs ) make me happy

Feel free to comment and ask me to post about anything you are interested in, if it is related to fitness and nutrition… Even better! My email is also on the site so feel free to drop me a line, I respond to every email and enjoy it!

How Can I Remove My Abdominal Fat, Damn Fast?

Nobody likes doing things slowly.

I sure don’t.

So when I started shedding more body fat than usual I thought I had better check my diary to see why.

I am always trying new things health and fitness wise. New diets, adding more cheat days (that flunked the test hopelessly), different workouts etc etc. I started seeing that my abs were  getting a bit more defined than they previously had been a little while ago, what was the secret?

Well, I think it was this, along with a few other things, I did some serious work on my nutrition discipline.

We all know how it feels to go a mates or a relatives place and binge out on food, but that’s okay because we don’t often go there.

Or is it?

I have found that I can only tolerate so many hours by myself before I start thinking things a human shouldn’t, so I have to go a visitin’. I normally find that when I am at a guests house (even if it is “the lads”), that they offer food. Now I am not one to turn down a token of love, but sometimes it has to be done in the name of good health and looking and performing well.

So before visiting I eat. Simple enough? Before I go out on a day whether it is to the university, to work or other, I whip up a few little meals before I go. It probably takes me 20 minutes to cook while I am eating my breakfast in the morning anyway, so it’s no big drama.

I also found that the one big thing in my nutrition that helped me massively was eating smaller, more frequent meals.

I have talked about this before and the likelihood of me talking about it again is 100%. This is purely because what is repeated enough is learned, ingrained and becomes action. I want to make it very clear how important it is to eat about 5-6 small meals a day. Eating a big breakfast is important, but your meals should be smaller as the day goes on.

I have found that if you just do the opposite to most people, you will get among the top 1% of the results in the world. For example, most people eat a massive dinner, and they think it’s healthy!!!

Eating a massive plate of food and then going to bed a few hours later is anything but healthy. What do you think your body does with all that food when you sleep? It can’t burn it off doing anything so it kindly stores it as fat for the next time you are stuck on the North Pole for 3 months with no supplies.

Eat small and frequent.

Over and out.

Visit my site. How To Get Abs.

Johnny