The primary reason for this is because when you starve yourself on these crash diets, all you’re doing is causing the metabolic rate to crawl to a slow, making it harder and harder to lose the fat. In fact, you may just start losing the muscle you’ve worked so hard to build in the process.

With more on this topic, here’s Vince DelMonte discussing the most effective way to lose belly fat.

For more information about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

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Here is a short video by Six Pack Quest author describing some of the main things you should do if you want to lose belly fat quickly. The points he makes are very good in this video so before starting up on an exercise program, I’d strongly recommend putting some thoughts into these.

For more information about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

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Like most people, at some point or another you may have heard the debate about what type of training is more effective for fat loss – weight training or cardio.

Most people associate cardio workouts with weight loss while they associate weight training workouts with building muscle mass, therefore coming to the conclusion that if they want to see optimal results from their workout program with regards to fat loss, cardio is what they should be adding.

How true is this? Is that really the type of workout you should be focusing on?

The Research Study

Recently another research study was performed to look at this issue.

Study Design: The study was designed to take place over a 41 month time period where obese individuals were divided up into one of three groups.  The first group was the control group used to measure the results against.  Group two was to implement dietary measures with their food intake (a hypocalorie diet) and perform cardiovascular training at a level of 60% of their maximum heart rate.  Finally, the third group was the diet and weight lifting group who implemented the same dietary measures as group two and plus a resistance training program.

The Results: After the time period had elapsed, the subjects were assessed by anthropometric (body fat) measurements, cardiovascular parameters, and muscle strength.

The results demonstrated that there was the highest rate of weight loss in the group performing both the diet and resistance training (7.24%) as well as they also experienced the greatest reduction in waistline measurement.  Group 2, the subjects on the diet and cardio training also noted a reduction in their waistline value however it was less than half of what the weight training group saw.

Conclusion: Therefore, from this study, we can clearly see that if you are looking to perform a fat loss workout, weight training is far superior to cardio training.  You can see results with cardio training alone, but it won’t be nearly the same amplitude as if you would have strength trained.

Also keep in mind that this study took an either/or approach. Had there been a group that performed both cardio and weight training results may have been different – but with a set-up such as that, total time spend resistance training may need to be reduced in order to accommodate to the increased cardio training.

Reference: Abid, M. et al. (2009). Physical training combined with dietary measures in the treatment of adult obesity. A comparison of two protocols. Ann Phys Rehabil Med. Jun;52(5):394-413.

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If there’s one thing that hits almost all of us at some point in time and proves to be extremely frustrating it’s getting stuck in a plateau.  Your motivational levels might have been so high but then you just stop seeing results.  This causes most of us to back away from our workouts as we see our desire to actually get into the gym shrinking down significantly.

Therefore, your job is to find ways to change up your workout so that this plateau is avoided and you keep seeing the results you’re looking for.

Below are five simple methods you can use to help change around your fat loss weight lifting workout to not only increase you interest in actually getting into that gym in the first place, but also increase the results you see from each and every workout.

Keep in mind that you should always be changing some aspect of your workout program every 3-4 weeks. This doesn’t have to be a major overhaul, just something that keeps the body stimulated.

Switch Your Grip

The first way to decrease the chances of a plateau with your weight training program is to switch up your grip. For example, if you typically are doing bench press with an underhand grip (the normal method), try using an overhand grip. Note that when doing this it will really hit the tricep muscles much more and weight will likely go down – which is fine, the point is to stimulate the body differently, which you are doing.

This can be done with bicep curls, various tricep exercises, pull-ups (or assisted pull-ups), lat-pull-downs, and so on.

Vary Your Base Of Support

The second way you can add some variety to your weight lifting workout is to change your base of support.  If you’re normally performing your exercises sitting in the seat of a weight machine, it’s time to change that.

You can move your exercise to an exercise ball – for instance, doing chest press? Try dumbbell chest presses on an exercise ball.

Or, if you typically sit down while you do dumbbell shoulder presses, start doing the exercise while standing. This will call the abs into play more giving you an ab workout at the same time.  Again, switching up the normal manner you complete the exercise is the single best thing to do to avoid a plateau.

Swap In Some Single Limb Workout

Single limb work is one of my absolute favorite ways to boost the intensity of a workout, challenge the body in new ways, and really help you see faster results.

The most effective single limb exercise?

Split squats. I love, love, love them! If there is one exercise I would recommend you start doing, this is it.

Some of you may want to start doing single shoulder presses. Or, maybe you’d like to change your barbell bicep curls to single arm bicep curls instead.

All are effective ways to progress with your program.  Keep in mind too that if you happen to have a muscular imbalance, single limb work can help you with this as well.

Try Drop Sets

Most people at one point or another have heard of drop sets.  Along with drop sets, another effective workout technique that can boost your results are drop sets.

What drop sets are is where you perform an exercise at a given weight – say a 100 pound bench press.

After you do 8 reps (or however many sets you are scheduled to do), drop the weight down to 90 and crank out another 8 reps.

Once those 8 reps are done, drop that weight again – to 80 pounds this time, and try another 8.

Keep dropping the weight until you cannot go any longer. Keep in mind with this that there may be a point where you can’t do a full 8 reps and that’s fine. Just do as many as you can do.  You’ll still be pushing the body past a level its used to – and getting results.

Reverse Your Order

The fifth way to prevent a plateau and boost the results from your fat loss weight lifting workout is to reverse the order of the exercises you’re going to perform.  With this point, it’s not something you want to do every workout since there are basic physiological reasons why you should be placing certain exercises earlier on in the workout.

But every once in a while, reverse it.  We’re not talking about doing this for weeks on end, just a few workout sessions.  It’ll shock the body and help you bust past a plateau that may be occurring.

So be sure you keep these tips in mind.  There is really nothing more frustrating than getting stuck in a training plateau so take steps starting immediately to prevent this. You’ll be happy you did.

Do you have any tips on what’s worked for you to get past a workout plateau?

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Supersets are meant to be a more intense type of training though so will be best done by those who are looking to burn fat rather than build a great deal of muscle. You can use them while working towards muscle building but you should put more emphasis more often on lifting heavier regularly (which tends to be more limited when doing supersets).

Here’s a video by Craig Ballantyne of Turbulence Training explaining the concept of supersets in more detail.

For more information on Turbulence Training, check out Craig’s site:

—–> Click here for Turbulence Training

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Earlier you saw the first instalment of the 4 minute fat loss workout, now you’re going to see part two.  These workouts have been designed to help increase your metabolism the highest so you’re burning off fat as quickly as possible.

Here’s Vince demonstrating what you need to do to complete this four minute effect fat loss workout.

For more workouts from Vince, please see his website:

—–> Your Six Pack Quest

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Think you need to spends hours in the gym in order to burn fat effectively? If you’re looking for maximum fat loss, you might be surprised at what you can accomplish in a very short period of time – 4 minutes to be specific.

Here’s a 4 minute fat loss workout created by Vince DelMonte that will boost your fat burn during your workout.

Have a look at it and consider trying this next time you’re in the gym.

For more workout programs by Vince DelMonte, please see his website:

———-> Your Six Pack Quest

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You sometimes need to be careful with traditional ab exercises however as these can put a great deal of stress on the body, causing you to eventually experience a high level of back pain.

Instead, focus on alternative ab exercises that can be performed entirely with an exercise ball that will give you a brand new twist on the classics that you are used to performing.

Here’s a video by Craig Ballantyne to give you a few ideas to get started.

For more information on other bodyweight exercises you can do to strengthen the core and the rest of the muscles in the body, check out Craig’s website:

—-> Click Here For Turbulence Training

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More importantly will be watching what you eat while you’re eating since that will be the largest influence on how much body fat you gain, but if you do put forth the energy to do a quick workout in your hotel room, you can burn a couple extra hundred calories to keep fat gain at bay.

Here’s a really quick hotel room workout with Craig Ballantyne of Turbulence Training.

To learn more about Turbulence Training, check out Craigh’s website:

—–> Click here for Turbulence Training

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Looking for a quick workout to increase your weight of weight loss? Here’s a workout routine Arnel Ricafranca created that won’t take much time, but is meant to increase the metabolism, strengthen and lean the muscles, while increasing your fitness level up a notch.

For more of Arnel’s workouts, check out his website:

———>  Click here for Beyond Six Pack Abs

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