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

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

Exercises To Help My Abs

There is no doubt about it.

Abs, or lack of them are the best looking or worst looking part on a male or female.

Perhaps beer bellies used to be cool. They are no more.

Fire up at me, disagree with me, but I think that is what most of the population thinks as well.

So today I am giving you a few exercises to help actually bring your abs to the surface, instead of hiding deep below all that body fat. Certain exercises can help your abs to get stronger, but that probably isn’t what you need. If you care to take a look around at pictures of guys or girls with abs, you will soon see that it doesn’t matter if their abs are strong or not, when they are showing they look fantastic.

So now is when you say, so how do I get abs? What are these exercises to help my abs?

Here are a few rippers that will leave you sweating like mad and burning fat like it’s rubber on a race track:

Burpees: These are a wicked fat loss tool. Simply put, you stand up and push your office chair to the side and take off your hand bag, you jump to the floor and land in the press up position, do one press up, then bring your legs back up so you are now squatting, now thrust yourself back up to your feet and jump up in the air once. Repeat and repeat until you are stuffed.

Skipping: The importance of skipping is often over looked. It is used by boxers and has been for many years as one of the best and most effective fat burning exercises around. It is high intensity, works the biggest muscles in your body, and gets really hard after a few minutes. Try skipping in between other random workouts you might do such as the burpees above.

Check out  for more crazy fat burning tools and the best fat burning information out there.

Until next time,

Look good, feel good and live like you mean it!

Johnny