Here's The Ladies Fat Loss Trouble Spot Workouts I Promised

Sorry guys, it's another one for the ladies only.

By the way guys, I hope you took my advice to heart and didn't forward yesterday's email on to your wife/girlfriend...and if you did, I hope you're OK.

Anyway...

Here's those videos I promised ladies.

Both of these mini-workouts are designed to be done after your regular workout and really hit those trouble spots hard.

They work the butt, legs, arms and abs and if you do one of them after your regular workout for a month or two, you'll definitely see a difference in your muscle tone and the way your body looks in, and out or your clothes.

So check the videos out below.









To all of my American friends, have a happy and safe 4th of July holiday and don't ruin everything you've worked so hard for by indulging in nothing but hot dogs, hamburgers and beer all weekend.

If you do, make sure you throw in some extra push-ups and lunges for me.

Have a good day!

Ed

P.S. - Don't forget ladies that if you liked these mini-circuit workouts, I've got a ton of them that come with my Fat Loss To Go program. One of the bonuses is devoted entirely to women's trouble spots. Check it out at www.fatlosstogo.com/ladies.html

Attention Ladies: How To Lose Butt Fat

Sorry guys, but this one is for the ladies only.

Also, if you are a guy and you're reading this, I don't recommend forwarding it on to your wife or girlfriend unless you want to become single or any less of a man. Just a cautionary warning.

Anyway...

I haven't come across too many ladies who are totally pleased with their butt and didn't want to lose butt fat.

Actually I can't remember meeting one woman who, when it got down to what they wanted, was totally satisfied with the size, or "roundness" of her butt.

Some have wanted a bigger, rounder butt, but most women I meet want their butt to be smaller, yet round...or "A butt that stops traffic" as one former client put it.

So what does it take to lose inches off your butt? Is it all about some "sculpting" exercise you learned about in some women's magazine?

Or maybe you need to use the latest gadget found on late night infomercials or some magic lotion that you slather on your booty.

All of those things are wrong, and you should never, ever buy those gizmos off the late night infomercials. Not when you can get better exercises done without spending anything.

The first thing you need to fix is your nutrition. Are you eating for a nice butt? A butt worthy of a bikini, or tight jeans?

That doesn't mean you have to go on some crazy crash diet. Quite the opposite. You need to eat enough to maintain your muscle, because muscle is what gives you a nice butt.

You need to make sure you eat lots of fruits and vegetables throughout the day and that could be by eating whole, raw fruits and vegetables, or by preparing your own smoothies made with real fruits and veggies, not juices.

You also need to make sure you're getting enough protein and fat. Yes I said fat. You need to consume fat if you really want to lose inches off your butt. However the fat should come from healthy nuts like almonds, or cold water fish like salmon and albacore tuna. Eating those will also ensure you get your protein and fiber.

But what exercises should you do to lose butt fat?

Forget about those "sculpting" moves found in the latest women's magazine from the checkout line at the grocery store.

You need to do exercises that use a lot of muscle and thus burn a lot more fat.

You need to do exercises like squats and lunges. You need to do them with your own bodyweight and/or you need to add some resistance in the form of dumbbells

You should also do your exercises in the form of supersets or circuits.

Try this mini-circuit the next time you're at the gym or in your home gym.

1A) Dumbbell Reverse Lunge - 8 reps per leg
1B) Bodyweight Squat - 15 reps
1C) Hip Extension - 15 reps

Perform those 3 exercises as a circuit moving from one to the next with little to no rest and repeat the circuit 3-4 times.

That circuit, if done properly, will work the butt muscles hard. Add that circuit to the beginning of your workout, when you're still fresh and do it 2-3 times per week for 4 weeks and you will have a smaller, firmer, rounder butt by the end of that month.

Stay tuned to your inbox tomorrow ladies where I'll give you a couple videos that work those trouble spots you have come to love to hate.

Have a good day!

Ed

P.S. - If you liked that mini-circuit for the booty, one of the f.ree b.onuses that comes with my Fat Loss To Go program totally revolves around mini-workouts for women's trouble spots. The butt, legs, flabby arms, etc. The workouts are designed to be done after or before your regular workout and only add about 5 minutes to your regular workout and they work those trouble spots hard. Check it out at www.fatlosstogo.com/ladies.html

Quick Abs Workout To Help You Lose Stomach Fat

Do you have too much stomach fat? Do you want to lose stomach fat?

Is that a stupid question? I think it probably is. Why would you be reading this if you have a six-pack or flat stomach that’s the envy of everyone around you?

But how do you get that flat stomach? Do you need to do more crunches or use that stupid abs exercise gizmo from the infomercials to lose stomach fat?

In short…No!!

You need to stop doing so many crunches and put your credit card back in your wallet and stop buying those worthless pieces of metal and plastic in the form of 3 easy payments.

Those models don’t use those things to get their ripped abs or flat, sexy stomachs.

So what are you supposed to do?

Besides eating lots of fruits, vegetables, lean proteins, whole-grains, legumes and nuts?

Besides doing full body resistance training workouts and interval training?

You can add mini-circuits like the one I’m going to show you below to help burn stomach fat and get the abs of your dreams.

After your normal full-body resistance training workout or interval training I want you to perform the following mini-circuit.

Do the exercises one after the other with little to no rest until after you’ve done the third exercise. Then you can rest for 30 seconds and repeat the circuit 2-3 more times.

Remember to perform the exercises slow and in a controlled manner

1A) Stability Ball Jack Knife – 10 reps
1B) Reverse Crunch – 15 reps
1C) Plank – 60 seconds

In case you don’t know how to do the exercises, here’s a quick run-through.

Jack Knife – Roll out on a stability ball so your hands are on the floor and your feet are on the ball. Your body should be in a straight line and stomach tight. Pull the ball toward your by bending your knees, and contracting your abs. Then slowly return the ball back to the starting position.

Reverse crunch – Lie on your back on the floor with your knees and hips bent at 90 degree angles. Contract your abs and bring your knees toward your head. This is the important part…to really work your abs you have to curl your hips off the floor as you bring your knees in. If you don’t, you won’t work your abs. Slowly return to the starting position.

Plank – Lie on the floor in the top push-up position. Then lower your body and place your forearms on the floor so only your forearms and toes are on the floor and your body is in a straight line. Hold that position, keeping your stomach and butt tight for the prescribed time.

Do that mini-circuit 3-4 times per week and I guarantee that after 4 weeks you’ll see noticeable results in your stomach. You’ll lose stomach fat, your pants will fit better and you won’t have as much back pain.

Have a good day!

Ed

P.S. - If you liked that quick abs workout, check out my Fat Loss To Go program. One of the free bonuses is an eBook dedicated entirely to quick ab workouts that are meant to be done after your normal workout. Check it out at www.fatlosstogo.com

Is It Possible To Do A Fat Loss Workout In 4 Minutes?

I’ll make this short and sweet.

I created a few 4 minute fat loss workout videos last week and I want you to check them out.

They all involve using resistance tubing and they can all be completed in around 4 minutes.

But is that possible? Can you really burn fat in only 4 minutes?

You can. It’s called Tabata Protocol and it is very real.

All you do is perform a big, full body exercise for 20 seconds, rest for 10 and repeat the cycle until 4 minutes is up.

You can use 2 exercises like push-ups and lunges, or you can use 4 like push-ups, squats, mountain climbers and decline push-ups.

There really is no limit to what kind of workouts you can create.

So the next time you get crunched for time, try one of these 4 minute workouts below:

Have a good weekend!

Ed

P.S. – I’ll have a few more 4 minute workout videos for you next week and maybe even the push-up video that about made my head explode. I tried doing 20 different push-up variations (some easy, some very hard) without resting and my arms were shaking when I was done…plus I am very sore today. I don’t recommend doing that. It’s just plain stupid!

Are Those Stupid Push-Ups Really Necessary and Can They Really Help Me Lose Stomach Fat?

Here's a question/comment I get quite often and how to get past this common workout problem.

Question: "What if I can't do push-ups?" Or. "What if I can only do 5 push-ups but your workout calls for 10?"

A: Surprisingly this is a pretty common problem. Many people are either too heavy or too weak to perform a single push-up. Or if they can do push-ups they can't do very many at one time. (FYI: You can substitute virtually any exercise for push-ups like squats, planks, lunges, etc. that people have trouble doing)

That's not a good problem to have, but it's not the end of the world if you take action.

There are a few reasons you may not be able to do any push-ups (or very few).

The obvious ones are that you're too heavy or too weak. That's easy.

However, there are some people who are relatively strong and not too heavy who still can't do push-ups. They may be able to do a decent amount of weight in exercises like the dumbbell chest press or machine chest press, but push-ups are just too darn hard.

These people may be weak in their core. I say that because if your low back, abs and all the little, deep stabilizer muscles aren't strong enough to hold you up, you can't do push-ups.

Or your shoulder stabilizers may be too weak. This is a very common problem, even in people who regularly exercise but only use the machines found in health clubs or a big home gym. You have lots of little muscles around your shoulder that help stabilize that joint. If they're weak, you won't be able to hold yourself in a push-up position, let alone lower your body and press it back up.

But do you really need to do push-ups? Are they all that valuable outside of gym class from middle school?

Absolutely! Push-ups are, by far, the most valuable upper body exercise around. They work way too much muscle to be excluded and help strengthen virtually every muscle in your upper body, including your abs and low back - muscles that everybody wants worked.

But how do you get to a point where you can do push-ups if you're having trouble doing 1, or if you can only do a few?

Well, if you're someone who's too heavy - lose weight. Easy answer, huh?

Seriously though, you can substitute an exercise that I love to use called a "Standing Resistance Tube Chest Press". You just need some resistance tubing and a place to anchor it, like a door.

Anchor the tube and stand facing away from the tubes with your hands at your sides at chest height. You then press your arms straight out in front of you so you are essentially doing a push-up in the standing position. It's very important to keep your abs braced and tight throughout the movement. If you don't, you'll wobble all over the place like a flower in the wind.

Once you've mastered that movement, and are doing it perfectly, give the push-ups a try again. If at that point you can do at least 5 push-ups, you're good to go.

Now that you can do a few push-ups, but can't do the recommended number a workout calls for, you just need to tweak a few things.

Let's say you can do 5 push-ups and the workout calls for 3 sets of 10.

I want you to perform 3 sets of 4 push-ups. By only doing 4, rather than your maximum of 5, you ensure you won't completely tire yourself out, yet in total you'll do 12 push-ups, which is pretty good progress in my book.

Then each week, try and do more push-ups than the last. Pretty soon you'll be a push-up master and will be able to move on and do more difficult versions.

If you can do regular push-ups and want to step it up a notch and do some more difficult ones, check out these 2 videos I made:

http://www.youtube.com/watch?v=1CuvTYGxazc

http://www.youtube.com/watch?v=MsF3uyWBZNw

Have a good day!

Ed

P.S. - I love push-ups, and for good reason. They are an excellent upper body exercise and strengthen your chest, shoulders, triceps (back of your arms), upper back, abs, low back and glutes (butt). They are a fantastic fat burning move and they're one exercise that you can perform endless variations of. If you want to learn how to integrate push-ups into your fat burning workout, check out my Fat Loss To Go program now at www.fatlosstogo.com

Push-up variations

I love push-ups. I do them in every single workout and I try to include them in as many of my clients' workouts as possible.

Plus my boot camps do A LOT of push-ups on a weekly basis.

There really is no better upper body movement than the push-up. It works virtually every muscle in your upper body including your chest, shoulders, upper back, triceps (back of your arms) and last but not least your abs/core.

That's right! Push-ups are a core exercise. If your core wasn't working, your stomach would sag like an old horse...and if your stomach sags like an old horse while doing push-ups, keep your stomach and glutes tight. It'll make the exercise much more effective.

The problem with push-ups, though is that they can get a little easy after a while and you need to change it up a little bit.

So I made a video to show you a few "intermediate" push-up variations. I want you to give these a try the next time you do push-ups.

Check the video out below.





Have a good day!

Ed Scow

Baby Steps And Fat Loss?

Last Fall my daughter took her first steps. It was October to be exact.

We were playing outside and I set her down in front of me and she took a few steps. I followed her very closely to keep her confidence up, and she took a few more steps.

Some people don't believe me because I was the only one there at the time and my wife was kind of disappointed because she missed Maren's first steps.

It didn't help my case that she didn't take another step on her own for about a month and a half. Then she started to wobble a little bit more on her own and now, 7 months later, she is running everywhere. She loves to run around out side. She loves to carry things around. She loves to hold a phone up to her ear and walk around and "talk". It's the cutest thing you've ever seen.

But she didn't get to this point easily. She fell...a lot. She still falls...a lot. But she's gotten much better at walking/running, but it wasn't the easiest thing in the world for her.

The same can be said when it comes to changing your eating or exercise habits. You know what you want to do and you have a goal you want to reach, but you've got to take "baby steps" in order to achieve that goal.

No one should even let it cross their minds that they're going to eat perfectly and exercise everyday of the week when they don't exercise at all now and have horrible eating habits.

That's just plain dumb. Not only that, but it sets you up for failure and a quick failure at that.

You have to take things one step at a time and build on each little success until you find yourself running rather than wobbling around barely able to walk.

Let's say that you have a soda drinking problem, in addition to a lot of other poor eating habits. You should first conquer the soda drinking and totally cut that out or relegate it to a "reward meal". Once you have that habit down, THEN you can start on another habit. But don't move on until you have successfully kicked the soda drinking habit.

Or, let's say that you like to eat a lot of junk food between supper and bedtime. You should get that under control before you even worry about the snacks available in the breakroom.

The same correlation can be made with exercise. If you are totally new to exercise, you should start small. Start by setting an appointment with yourself when you're going to workout. Once you get that going, then progress from there.

Taking these "baby steps" when it comes to fat loss will greatly increase your chances of success. It does because if you only focus on 1 or 2 things rather than your entire lifestyle, it makes it much easier to conquer each poor habit and replace it with a good habit. You just keep putting one foot in front of the other and pretty soon you'll notice that your clothes are fitting better, people are taking notice of how much different you look and you'll find yourself with more energy than you thought possible.

So what are your baby steps? What can you work on RIGHT NOW to help you lose fat? Do you need to cut out drinking soda or coffee drinks? Do you need to cut out the nightly glasses of wine or beer? Do you need to make appointments with yourself or a personal trainer to make yourself workout? Do you need to get a hold of a good fat loss program to get you started?

What is it? Figure it out and do it. Then after a few weeks when you've got that one habit down, pick the next one and just keep building.

Have a good day!

Ed Scow

P.S. - If you do need a good fat loss program, check out my Fat Loss To Go program at www.fatlosstogo.com It comes with over 29 weeks of fat loss workouts, 10 minute workouts, workouts that can be done while traveling, plus tons of nutrition information.

What Can My 17 Month Old Daughter Teach You About Fat Loss?

You learn a lot about life and life’s principles when raising a child.

You learn how to be patient…relatively.

You learn how much joy one little person can bring you.

You learn how much you have an effect on someone else.

But one thing I’ve learned, as it pertains to fat loss, or really any goal, is that of perseverance and patience.

I learn this whenever my daughter is trying something new.

Take her walking for example. A number of months ago she took her first steps. She was very wobbly at first, but after a while she got the hang of it and now she’s running, and falling, everywhere.

But when she was first learning, it was kind of driving me crazy. Don’t get me wrong, it was awesome watching her learn, but it was making me crazy because I wanted it to happen NOW.

I didn’t want to have to wait weeks for her to get the hang of it. I wanted her to just stand up and go.

But looking back, those weeks (or days, really) weren’t that big of a deal.

They were at the time, but aren’t now.

The same can be said about fat loss. It can make you crazy at first.

The pounds don’t come off as fast as you’d like.

You’re not gaining the leanness or muscle tone you want fast enough.

It doesn’t seem like your waist line is shrinking.

However, if you stick with it and don’t give up, a few months from now you’ll be amazed at how far you’ve come.

You’ll be amazed at how many inches you’ve lost and how much smaller your waist line is from when you started.

But you have to keep at it. You must persevere.

You must realize that it takes time, not that much in the big scheme of things, but it takes time.

However, like I said before, if you stick with it, just like my daughter did when she was learning to walk, you will succeed and a few months from now all this struggle won’t seem like such a big deal.

Have a good day!

Ed

P.S. – If you want to learn all the healthy eating habits and get enough 15 and 10 minute workouts to last you about 6 months, check out my Fat Loss To Go program. Go to www.fatlosstogo.com to pick it up.

P.P.S. – Don’t forget that in a couple weeks I’ve got some big announcements for my Fat Loss To Go product. I’ve got a bunch of new bonuses lined up that will only be available for a limited time, however they will be given to everyone who’s already purchased. So if you don’t want to miss out, pick up your copy today and you’ll be sure to get all the new bonuses as soon as I get them ready.

How Does Me Singing Relate To Your Fat Loss?

Do you like to sing? How about karaoke?

Personally, I hate singing and I definitely hate karaoke.

I'm a horrible singer. My dog howls when I sing. Not really, but he does look at me goofy.

I can remember a couple years ago being at a family reunion on my wife's side and there was karaoke.

A few of my relatives decided to do an old Sinatra song and wanted a group of guys to do it "rat pack" style.

They needed one more person, so I decided to fill the gap. That was a horrible mistake on my part.

We got booed...by family!

That was the first and last time I ever did karaoke. The bad thing is that my 16 month old daughter loves music and loves to dance so I have to occasionally sing.

She doesn't care that I am a horrible singer, she just wants to hear a melody, no matter how horrible it is.

How does this parallel to fitness and fat loss?

Because there are going to be things that you don't enjoy doing, but must do if you want to succeed and live a healthy, fat free lifestyle.

Maybe you don't like vegetables. Too bad. You have to eat them.

Maybe you don't like to exercise. Too bad. You have to do it. You can search out things you enjoy doing, but it must elicit enough of a calorie burn to make a difference and going for a leisurely stroll with your spouse or friends doesn't count.

Maybe you enjoy drinking soda and don't want to give it up. Too bad. You have to give up that habit if you want to lose fat. And sometimes diet soda is worse than its regular, sugar-laden counterpart.

Maybe you like the donuts in the break room everyday or hitting the vending machine around mid-morning. Too bad. You can't eat donuts or junk food on a regular basis if you want to be fit. You can have it occasionally or for one of your "cheat" meals, but that's it.

You get the idea, right?

Sometimes you have to do things you don't like because they're good for you.

It may sound horrible, but I promise you that if you give it a shot for a few weeks it will be easier and will become a habit. It's just getting to the point where it becomes habit that's difficult.

I'm actually starting to enjoy singing. Well to my daughter at least. She likes it, so I like it.

Have a good day!

Ed Scow

P.S. - Who knows you may enjoy eating broccoli, drinking green tea, or, God forbid, doing resistance training a few times per week followed by some interval training for about 15 minutes each. That doesn't sound too bad, does it? Give it a shot. You just may surprise yourself. And if you're really smart you'll pick up my Fat Loss To Go program and get started today with your fast fat loss workouts and common sense nutrition. Check it out at www.fatlosstogo.com

Hotel Room Fat Loss Workout

Last week I got back from a fantastic, but very short, trip to Toronto where I had a mastermind meeting with 10 of the top fitness professionals in the world.

That’s no exaggeration.

Most of us were fitness professionals only, but a few were nutrition experts and I’ve got some very exciting things planned with all of them in the near future.

Anyway, I learned two very valuable lessons while in Toronto.

The first thing I learned was that there are a lot of refugees from Somalia in Toronto. My cab driver to the hotel was from Somalia and when asked about his home he didn’t seem too eager to talk about it.

I took the hint.

The next thing I learned is that when doing your bodyweight workout in your hotel room in the morning you should catch your breath before answering the door to tell housekeeping to go away.

I was near the end of my workout when I got the knock and ran to answer the door to tell her to go away…and I was panting.

She looked at me kind of funny and said she’d come back later.

So that’s where this newsletter has taken me. Hotel room workouts.

My workout only took me about 15 minutes to complete, included nothing but bodyweight exercises, and as the housekeeper found out, left me breathless.

So here’s what I did, and you should try too the next time you find yourself in a hotel but not wanting to head down to the workout facility.

I did a quick warm-up consisting of push-ups and squats. I did 3 sets of 10 each with little to no rest between sets.

I then did 4 sets of the following supersets, only resting 20-30 seconds after the second exercise before returning to the first:

1A) Push-up w/Hand Raise – 12 per hand
1B) 1-Leg Hip Extension – 15 reps per leg

2A) Pike Push-up – 15 reps
2B) Reverse Lunge – 15 reps per leg

3A) “T” Push-up – 16 reps
3B) Overhead Squats – 20 reps

After those exercises, I had a pretty good sweat worked up.

You could even give that workout a try this weekend. Do it first thing in the morning before anything else gets in the way and pushes the workout to the back burner.

Have a good weekend!

Ed Scow

P.S. – As I said earlier, I met with 10 of the greatest fitness and nutritional professionals in the world this week and have some exciting things in the works for my Fat Loss To Go e-book (www.fatlosstogo.com). Stay tuned in the coming weeks for more information.

If You Want To Lose Fat, You Must Watch This

This is the time of year where your mentality towards working out and eating right go one of two ways.

You either:

1. Kick it in gear because you know that summer is coming and you don't want to be that person at the pool or lake who doesn't take their shirt off.

Or,

2. As the weather gets nicer you begin to tell yourself that you've got too many things "going on". You don't have time. The kids are out of school and you want to be around them. You golf and do yard work and that's enough. You go for walks around the neighborhood when the weather's nice and that's enough.

Don't fall into category 2. You must workout and stick to your healthy eating habits. Or if you haven't started yet, DO IT RIGHT NOW!

Watch this video if you need a swift kick in the pants. It's an awesome video and makes you think.



So? Are you going to start now? Or do you still think you don't have the time.

Is Fat Loss Really Easy?

Do you remember learning to ride a bike?

Probably not.

OK, bad example. Do you remember teaching your kids how to ride their bike? Or maybe you just remember the gist of learning to ride a bike.

Was it easy? Of course it wasn't. You probably fell off numerous times until you got your balance in check and confidence in line to help keep you upright and going down the block. Until you had to stop and freaked out and then fell in your neighbor's yard.

But it was simple, wasn't it? When it came down to it, all riding a bike entailed was balance, confidence and some coordination and you were on your way.

Simple, but not easy.

There's a big difference between simple and easy.

The same correlation can be made when it comes to losing fat.

Losing fat is very simple, but it's not easy.

When it comes down to it, losing fat entails consuming fewer calories than you expend through your daily activities and metabolism.

Sounds simple, right? But as you know it's not very easy.

It takes willpower.

It takes confidence in yourself.

It takes social support.

It takes having the right exercise program in place, and actually doing it on a consistent basis.

It takes the knowledge of knowing what to eat and when and knowing what foods and drinks to stay away from.

Simple. But not easy.

However, it can be done. All you need to do is understand that it's a simple equation and have the confidence in yourself that you can achieve your goals and will stick to it when the times get tough and move on when you mess up.

Plus you need to do resistance training 3-4 times per week, while training your entire body in each session, for 15 minutes, along with some form of cardio work (preferably interval training because it delivers the most bang for the buck and gets you done quicker).

You also need to eat fruits and vegetables and get quality protein from sources like turkey and chicken breast, lean sources of beef, beans, and nuts. In addition to eating breakfast everyday and limiting your alcohol intake.

Simple right? You should be nodding your head.

Losing fat doesn't take any fancy gizmo you see on television, nor does it take some over-hyped fat loss supplement that's really just loaded with some form of caffeine which jacks up your nervous system and makes you pee (thus losing water weight and not fat).

Simple, but not easy.

That's the theory behind all my training programs, including my e-book Fat Loss To Go, and always will be. The workouts and nutrition information, when used properly, aren't easy, but is very simple.

Have a good day!

Ed

P.S. - If you ever have any questions about anything I write in these newsletters or anything else related to fat loss or exercise, don't hesitate to ask. I'm here for you.