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Hands up if you want six-pack abs!
hmm…not what I had in mind
It goes without saying that anyone with an interest in getting fit desires six-pack abs. As ever, here at Get Rid of Butt Fat, I’m about to give you the low-down on six-pack abs.
“Oh, oh” I hear you cry. “Rob’s about to shatter my dreams and condemn me to a life of jelly-bellydom.”
Well – I do have some good news, and I do have some not so good news. The not so good news is that you’ve probably been going about your six-pack abs quest in the wrong way. The good news is that it is easy to fix. But first we have to get to the bottom of the strange gym-lore that is preventing you from getting your six-pack abs.
Actually, the shopping channel is probably more at fault. They are the ones that sell you the
latest gizmo and have you believe it is going to carve out your muscles and slice the blubber off you. All you have to do is wiggle your arse for several minutes a day and “Tah Dah”.
Shock of shocks when you don’t seem to be getting the results promised. Several commercials later and now hundreds of $’s out of pocket you are back at square one.
Your house is starting to resemble something out of a S & M theme night and your partner is wanting to start up an Ebay shop to clear some space.
So now let us take a look at the small print on those adverts. Some where in very small writing it will say that you will only get results if…you follow a calorie controlled diet.
So let’s cut to the chase here. We all have six-pack abs. If we didn’t our intestines would flop out onto the carpet every time we sneezed. They are your stability – without them you can’t do a right lot…Granted, you can always improve them. But not by doing a million crunches or by wiggling your arse on the infomercial gizmo you just shelled your hard earned on.
Your six-pack abs are already there, they are just hidden beneath a snug layer of chub. If you want to see your six-pack abs, you have to get below 10% body fat. Note, if anyone mentions BMI to me, I swear I’ll kill them.
Anyway…Enter the next gym-lore myth “Fat spot-reduction”…No amount of stomach exercises in the world can spot-reduce the fat around your waist. It isn’t going to happen. It isn’t going to happen on any part of your body. Your body is a one-piece suit – the bits aren’t independent of each other. Unless you have Liposuction to remove fat, you are going to have to burn it off everywhere.
The good news then is that you already know that the more intensely you train, the quicker you will burn fat. The more compound exercises you use, the more fat-burning chemicals your body will produce to burn fat. And the more compound exercises you do, the stronger your abs will be. So you really do not need to do hundreds of crunches a day to get six-pack abs.
In fact, you can get away with doing three very simple exercises throughout the course of a week. And this will probably take you less than 10 minutes per week to get the results you desire…Remember, the compound movements are doing most of the work for you. You are just adding the finishing touches to your six-pack abs.
Six-pack abs exercise 1
Six-pack abs exercise 2
Six-pack abs exercise 3
Low or High Pulley Crunch.
Perform the Crunch with one rep – use a weight that you can only just move and hold the contraction for 5 seconds
You are now on your way to six-pack abs.
For the fastest and most effective workout ever use SCT
Calorie Restriction for Muscle Growth – Strange but
Can calorie restriction for muscle growth be a realistic option? Here at Get Rid of Butt Fat we have some pretty non-conformist views on just about every topic under the sun – especially when it comes to weight loss and muscle gain.
Readers will know from our previous post/s that we pretty much disagree with mainstream nutrition and health and never base our opinions on media dogma or what any industry is trying to get us to buy in to. Calorie restriction for muscle growth is one of those topics that we love and goes against everything you’ve ever been told
‘Just cos they wanna sell it doesn’t mean we wanna buy it’.
We like to do our own poking around and find out what really works, what can really get rid of butt fat, and what doesn’t. We don’t claim to be experts or Gurus on anything, but we have managed to get through some very serious life threatening conditions (more on that some other time), and we did it by not following the herd and their quacks. We did it by research, trial and error and by thinking outside of the consumer driven box…That, and by hard work and exercise.
Eventually, medical science does come around to our way of thinking and they then support what we’ve been bleating on about for decades.
In actual fact the truth is out there but it is kept out of the way of prying eyes as it is invariably of no benefit to the authorities to let you in on the facts – they make no money from the truth.
Every thing is run by drug companies…they sell you the food that makes you ill, they sell you the vitamins that leach nutrients from your body and then they sell you the drugs that mask the problems. Allowing them to milk you for every last penny, all the way along the chain, or more aptly, conveyor belt!
We even buy in to their health (s)care schemes and tactics – in the vein hope that this time we will get to the truth or be saved by a new miracle potion/drug/therapy blah blah blah.
It does, of course, get a little lonely on our soap box…so it is a welcome relief when someone else pitches in and sheds a little light on some of those hidden truths.
Now, I know calorie restriction for muscle growth works because I’ve practiced fasting for over 15 years and it truly fits in with the way I view food. I’ve witnessed a lot of things that fly in the face of popular (mis)conception and this goes a long way to proving that what we think we know (have been told by others) is in fact completely false.
Suspend your beliefs, start to think outside of their box and go take a look at eat stop eat. This could be the one thing that stands your World on its head and makes you question most of the crap you’ve been buying in to all your life.
Calorie Restriction For Muscle Growth – A Scientifically Proven Fact
Exercises to Get Rid of Butt Fat…The Basic Routine
Exercises that get rid of butt fat
Exercises, especially body weight or weight training exercises, are the best way to get rid of butt fat and improve health, strength and fitness. I use a very simple but effective training technique/methodology comprising of just a few exercises. It flies in the face of so called mainstream fitness “wisdom” and gives superb results in a fraction of the time, a fraction of the cost, strips the cellulite or fat off you and grows with you as you get fitter.
My basic exercise routine (don’t worry – I’ll add the rest of my workouts as we go along) uses Compound Body Weight Exercises for both Muscle Building / Strength training and Cardiovascular workouts.
Before we get into the workout and the exercises used, I’m going to show any die-hard, staunch gym rats, who have been led to believe the myths they have been fed over the years, some scientific and mathematical evidence. This evidence shows conclusively that what I am putting forward is far more effective in every way, shape and form than any other set of exercises or workout routines usually performed in gyms around the World.
Now before anyone starts frothing at the mouth and firing off snotty emails to me, let me stress that I wholeheartedly encourage all forms of exercise over non-exercise…That is a given. However, if something doesn’t work or is shown to be ineffective or outdated then there is a reason for it not working and being ineffective and outdated. People need to know why what they are doing isn’t getting them the results they desire.
Let us never lose sight of the fact that the aim of being fit is to feel good about oneself and have more energy to do the things you want to do. A healthy body is a main ingredient in a happy life.
The main attributes of increased fitness are Power, Strength, Speed, Endurance and Flexibility. Most of which are missing from a standard weight training programme or cardiovascular workout. Traditional forms of training exercises, by their very nature, are not dynamic. They only address one particular area of the fitness attributes. This means a lot more training has to go on to improve the areas missed out.
Hmmm…what started out as something to get you fitter, get rid of butt fat and to give you the energy to do the things you want to do, has now turned in to a full time job…Do you really want fitness exercises running your life? I know I don’t!
I digress…back to the scientific and mathematical evidence.
Let us analyse a normal / typical 60 minutes of exercises used in a weight training session at a gym
How the Exercises compare – Breakdown of an average weight training session
Normal weight training
I am being over generous with these numbers here – to give the normal weight session and their exercises a chance…So I’m basing these figures on a strong male weighing 100kg. The energy output is there to highlight work done and is calculated by multiplying the weight used by the distance the weight has been moved and the number of times the weight has been moved. In the above example, the energy output or work done was 156,000 units over 60 minutes.
As we now have a figure for the work done and a time frame that the work was carried out in, we can now determine the intensity of the workout…This is done by dividing the work done by the time it took to do the work.
In this case:
156,000 / 60. Giving us a figure of 2,600 units of work done per minute.
Total weight moved for all exercises was 8,100kg (8.1 tonnes) over 60 minutes which equates to 135 kg per minute.
Total repetitions for all exercises equal 120 over 60 minutes which equates to 2 repetitions per minute
Bare with me, all this mathematics may not be of any interest to some but it serves as a progress indicator of your workouts. It shows the impact of the exercises performed and is a good goal setter – more on this in a moment.
Back to our workout and exercises comparisons.
100kg man doing body weight exercises routine based on EDT for 15 minutes
EDT style training
Just re-read the above chart again…
Now let me break it down for you.
Total energy output or work done for all the exercises was 600,000 in 15 (not 60) minutes. This gives us a workout intensity figure of 40,000 units per minute.
Total weight moved for all the exercises was 30,000kg (30 tonnes) in 15 minutes, making that 2,000kg per minute or 2 tonnes per minute.
Total repetitions for all the exercises are 400 in 15 minutes which converts to 26.7 per minute.
Remember – these are just two body weight exercises!
Now look at the figures side by side.
Traditional weight training exercises versus exercises performed using EDT training
Normal weight training
Body weight EDT
Total energy output / work
156,000 units in 60 minutes
600,000 units in 15 minutes
Total weight moved
8,100kg in 60 minutes
30,000kg in 15 minutes
2,600 units per minute
40,000 units per minute
Weight moved per minute
135kg per minute
2000kg per minute
120 in 60 minutes
400 in 15 minutes
Repetitions per minute
Access to a gym
Self and a clock
Make your own mind up to which methodology and exercises come out on top.
If you analyse the figures a little closer you will also realise that the EDT based system also stresses your speed and strength endurance. The vast amount of repetitions over a short period of time increase your movement and flexibility. This really does cover all bases. Better still, you can apply the same methodology to any form of weight training exercises and get spectacular results.
So what does this all mean for training and exercises?
It basically means that normal training methods ( not the exercises ) are inefficient at best. The most efficient way for your body to burn calories and fat continuously is by increasing your bodies muscle mass, muscle tone and muscle density. The best way to achieve this is by working as many muscles as possible, as hard as possible. Forcing them to burn fuel and grow.
Standard weight training exercises are based primarily on lower intensity isolation movements designed to strain the main muscle they are isolating e.g. Biceps Curl.
Although the muscle is worked to failure in every set. The whole point to standard weight training is to reach muscle exhaustion in 8 to 10 repetitions. Maximum intensity cannot be maintained because the muscle is being worked to failure…And as the muscle is isolated and doing comparatively very little work, the body has no need to produce the chemicals needed for fat burning and muscle growth or proper repair for that matter…You are not going to get rid of butt fat exercising in this manner.
Modifying your training so that your muscles never reach failure allows you to work the muscle that much harder. Which in turn burns more calories and fat which also stimulates the body in to producing the necessary chemicals to build and repair…You are guaranteed to get rid of butt fat exercising in this manner.
If this is all getting a bit confusing don’t worry – the charts above speak volumes. Remember that if you are forcing your body to fail the only thing you are actually doing is breaking it down…This is not stimulation but annihilation. Breaking anything down = BAD…Stimulating anything to grow = GOOD
Now to Cardiovascular exercises and workouts.
Due to the intensity of EDT, standard cardiovascular exercises and workouts are not essential but are good to mix things up a bit…So let us now compare normal Cardio exercises to Interval Cardio exercises etc. Or more aptly, normal cardio exercises performed at a different intensity.
Standard Cardiovascular exercise routine
This consists of doing some form of exercise that puts a stress on your cardiovascular system (heart and lungs etc.) for a period of around 45 minutes to an hour. For your body to be able to carry out an exercise for such a long duration of time, the exercise itself cannot be very high in intensity…it is impossible to sprint for 45 minutes. So by its very nature a long cardio routine has to be of moderate intensity otherwise you would never be able to do it.
As stated previously the human body at basic function or mooching about gives off 80 watts of energy per hour…Standard cardio exercise raises that energy level anywhere up to 800 watts per hour.
Interval cardio exercise is higher in intensity and can only be maintained for 60 seconds at a time so your body is giving out a much higher energy rate…anywhere from 4000 to 8000 watts per hour. Each 60 second work interval is followed by a brief period of rest where the work rate is dropped to allow the body to recover before repeating the same process again…This goes on for 15 minutes.
Tabata Interval Training exercises raise the energy output levels even higher, anywhere from 40,000 to 80,000 watts per hour and therefore can only be maintained for 20 seconds at a time with very short rest periods before the same process is repeated again…This goes on for 4 minutes.
So let’s now compare the different forms of cardio exercise.
As ever, to give traditional training a fighting chance I’ll use the higher recorded energy levels and use the lower end of the scale for the recorded energy levels reached from interval and Tabata training.
Standard Cardio Exercise versus High Intensity Interval Training Exercises
Fact: 1watt per hour = 0.859 Kcalories
one lb (pound) of fat (16 ounces or 453 grams) = 3500Kcalories
1oz of fat = 218.75 Kcalories
1g of fat = 7.73 Kcalories
Energy output per hour
Total energy output
0.32 oz / 8.79g
3.11oz / 87.9g
4000 watts p/h
3.93oz / 111g
40,000 watts p/h
10.47oz / 296g
In theory then it would take
51 hours of mooching to
burn 1 lb of fat
over 5 hours of
standard cardio exercise to burn 1 lb of fat
61 minutes of Interval
Cardio exercise to burn 1 lb of fat
and just over 6 minutes
of Tabata Cardio exercise to burn 1 lb of fat
I’ll let you draw your own conclusions and if you are still following along I shall now outline my basic training exercise regime.
Time to put it all together.
Exercise regime to strip fat/cellulite off you and get
you extremely fit, extremely quickly.
Exercises – Monday – Wednesday – Friday
Squats and Press-ups/push-ups for 15 minutes.
Exercise like this;
Perform 5 Squats as quickly and as powerfully as possible and then drop to the floor and perform 5 Press-ups/push-ups in the same manner. That is classed as one set…You now repeat that for 15 minutes.
At the end of the 15 minutes you tally-up how many sets you have performed. The result of that tally is your bench mark. If you performed 30 sets then you achieved 150 Squats and 150 Press-ups/push-ups and 300 repetitions in total. Your aim then is to get more exercise done each time you train.
It doesn’t matter how many sets or reps you managed to complete in the 15 minutes the aim is to beat that total the next time around, even if it is only by one rep.
The beauty of training in this manner is that you know before you start exactly how long you are going to train, exactly what you are going to train and exactly how much you have to do to improve upon your last training session.
This also translates wonderfully with weight training exercise but we’ll get to that later, but I digress.
Where to start your exercises and how to progress.
Before you do anything you need to perform as many Squats and Press-ups/push-ups as you can to failure…You can do these the night before you start your training programme, the week before or just before, it is entirely up to you. The results will be revisited in 4 weeks time to see how you have progressed. So your results are exactly that, your results. They are your starting point and a reference – nothing more!
For anyone new to training, the act of doing Squats and Press-ups/push-ups may be a little bit too much, so beginners can do easier variations of the Squat by holding on to the door frame or chair and Press-ups/push-ups can be preformed by resting on your knees instead of on your toes or by having your legs wide apart.
As you get stronger and fitter you can then progress to normal Squats and Press-ups/push-ups, then Hindu Squats and Hindu Press-ups/push-ups, then Jump Squats and Clap Press-ups/push-ups and finally Weight Vest Hindu Squats or Weighted Jumps Squats and Weighted Hindu Press-ups/push-ups or Weighted Clap Press-ups/push-ups.
As a general rule of thumb, only increase the difficulty of the workout or exercises once you have achieved at least a 20% increase on the repetitions you started with. Once you get in to the realms of 400 to 750 repetitions in 15 minutes you can start to increase the number of repetitions in each exercise per set…So you’ll move to 10 Squats and 10 Press-ups/push-ups per set, then 15 Squats and 15 Press-ups/push-ups per set…Etc etc.
As you can see there is plenty of scope for improvement and plenty of diversity to suite all levels of fitness without the need for a vast array of equipment.
There is no end to how difficult you make body weight exercises.
Execises – Tuesday – Thursday – Saturday
Haha – cardio exercise time.
As I stated earlier, there is actually no need to do any form of cardio exercise if you choose not to…you’ll be puffing and blowing like a train just doing the Squats and Press-ups/push-ups. But it is good for variety and the more angles you go at your fitness and fat/cellulite burning from then the better it is.
If you want rapid results then you are truly in the right place.
Exercises for Cardio – Where to start and what to do
For interval training you can do just about anything that takes your fancy. From running on the spot, running up and down stairs, star jumps, burpees, skipping etc to Hill sprints, cycle sprints, rowing, cross-trainer machines and treadmills and even sprint swimming.
Beginners will perform their chosen training exercises as hard as they can for a period of 1 minute and then slow that pace down for another 2 minutes…repeat another 4 times. 5 sets in total covering 15 minutes.
As you get fitter you will decrease the resting – slower pace period to 1 minute 30 seconds. So it will be 1 minute of exercise at maximum intensity and 90 seconds at a slower pace. 6 sets in total covering 15 minutes.
When that exercise is easily maintained you can then progress to 1 minute intense exercise followed by 1 minute at a slower pace. 8 sets in total covering 16 minutes.
Your next milestone is to move to 1 minute of intense exercise followed by 30 seconds at a slower pace…10 sets in total covering 15 minutes.
From this point forward you can either increase the number of sets you do or add weights.
Tabata training exercises follow the same lines but you will perform your chosen exercise at a pace that you can only maintain for 20 seconds followed by 10 seconds rest…This is done for 8 sets covering 4 minutes. As you get fitter you can choose to do 2 or more Tabata exercise sessions one after the other, 2 lots of 4 minutes, 3 lots of 4 minutes etc.
For those of you who feel you need to be doing abdominal training then do the following exercise at the end of your cardio or body weight training routine.
Get in to a Press-ups/push-ups position but instead of resting on your hands, put your elbows on the floor so you are supporting your body weight on your lower arms. Hold your self off the floor in this position for 30 seconds and rest
for 1 minute…repeat a further 9 times for a total of 15 minutes.
As you get stronger increase the exercise period and decrease the rest period.
There you have it – How to get rid of butt fat and get extremely fit in a vary short space of time.
Next time I’ll be covering the dreaded diet topic and dispelling some myths or at least making you think or question some of the spurious rubbish we are taught about food and health.
Training myths and lies abound throughout the health industry. So, before we cut to the chase and get down to exercise, it will benefit us to get rid of some of the myths and Media/Health Industry/Hollywood driven nonsense. Time to set the record straight and bust some training myths.
The following video demonstrates my point very adequately…Over 59 million people have viewed this… So a very large percentage of them will have taken it as gospel that this is how to lose weight and get fit. It may be the way to start if you are recovering from a serious injury, but is more physiotherapy than anything else.
You can’t lose weight, lose cellulite, fat or whatever or however you wish to label it, by doing very minimal movement exercise at a slow pace. Not unless you’ve never done a day of exercise in your life. Your body has to be exerted to be burning fat.
If you are vastly over-weight, then, a brisk 15 minute walk that makes you sweat is enough to raise your metabolic rate (heart rate and energy you give out) and help you burn fat. However, once the weight starts to drop and you get fitter, this same exercise no longer stresses your system – your metabolic rate remains low. Any exercise to begin with is a starting point and more beneficial than doing no exercise.
A sedentary person (couch potato) gives off approximately 80 watts per hour of energy just mooching around…Going for a brisk walk or gentle jog can bring that energy output level up to 800 watts per hour. Doing any exercise that can only be maintained for a minute or less before exhaustion sets in, raises that output in to the region of 5000 – 8000 watts per hour. Doing anything explosively that can only be maintained for seconds will send that reading in to the high tens of thousands.
Herein lies the secret to fast weight loss and the secret to improving speed and power endurance…What this all means and how to apply that knowledge is all coming up.
Training Myths #2
You need to do long sessions of boring cardio exercise to lose weight.
Training Myths #2 – Busted!
Prolonged sessions of cardio exercise can actually hamper your weight loss and fitness. Normal cardio sessions involve low-intensity aerobic activity over a long duration of time. It is impossible to maintain any form of exercise at a high intensity for long periods of time. As your body needs fuel to maintain this activity, it will break down your bodies protein (muscle tissue) to keep itself going…As muscle is the one thing that actually burns fat, then this is not a desirable thing.
However, this does not mean that you should avoid aerobic activity. Aerobic exercises help strengthen your cardiovascular system and transport more blood to your muscles to help promote growth and repair. The trick is to strike a balance…Typical aerobics is not a muscle-building exercise but does burn body fat and improve your cardiovascular fitness.
The most time-effective and scientifically proven method to build cardiovascular fitness, lose weight and maintain muscle mass is through interval training. No athlete or sportsman/woman uses their chosen sport to get them fit. They all train to get fit, that fitness then helps them to excel at their chosen sport.
Don’t get me wrong, if you love spending hours on the treadmill and that is your thing then all well and good. But interval training will improve your running if that is what you like to do.
Interval training can be carried out using a lot of differing exercises and time frames to suite the health and needs of the individual…My favourite is The Tabata Protocol which is very short and intense but not recommended for those just starting out…More on this later.
Training Myths #3
No pain, no gain!
Training Myths #3 – Busted!
This half-baked truth is played out in Gyms World-wide. Along with the instruction that ALL weight training must be done in 3 sets of 10 reps. Always using a weight that allows the 10th rep to be the failing point. The point at which another rep cannot be achieved.
Body builders don’t train in this fashion, neither do athletes…So why on earth is JO PUBLIC told to train in this manner? Could the cynical Health Industry be milking it’s misguided and ill-informed cash-cows for every single penny of their worth? You feel free to draw your own conclusions.
Working your muscles to failure has an adverse affect on your central nervous system and can put you off training through demoralisation and injury…An easy way to get new clients through a Gym turnstile and keep old subscriptions going at the same time…cynical me!
The truth is that in order to increase muscle mass, you either have to do MORE work in the SAME time period or the same amount of work in less time.
The idea is to gradually challenge your muscles to do MORE work within a standard time period, literally FORCING them to grow.
Training Myths #4
Training Myth For the ladies…”If I go to the gym I’ll end up looking like the Incredible Hulk and I don’t want to look like that!”
Training Myth For the men…”Hmmm, if I just show-up to the gym I’ll pack on muscle and look like the Incredible Hulk – sounds good to me!”
Training Myths #4 – Busted!
In all honesty, this particular lie/myth plays to the vanity of both sexes. Even though men can gain bigger muscles quicker than women due to their higher levels of testosterone, neither can pack on huge amounts of muscle without living in the gym, and living in the gym for years not weeks. Pro body builders and athletes can spend upwards of 5 hours a day training (there is a smarter way for the well-informed), so try telling them that they’ve only got to show up to generate a startling physique or World-breaking performance…At best you’d be slightly mocked or the humiliated athlete would be making you eat his or her sweaty training towel.
Training Myths #5
The latest Gizmo, Training aid, pill etc will reduce the fat, cellulite off specific areas of your body.
Training Myths #5 – Busted!
This really is a marketing piece of genius…Playing to vanity, laziness and ignorance…This effect only happens through surgery. If you have 30% body fat composition, that 30% is spread across your entire body and will remove itself from your entire body if you put the work in…No amount of gizmos will reduce fat in one area and not anywhere else.
I could go on for hours about the rubbish spouted about exercise and diet (don’t get me started – topic for a later date). My point is that there is a way to train smarter that will get you the results you desire without killing you, killing your purse strings or killing your enthusiasm.
Next time I’ll be going through with you what I did to lose the weight and get physically fit.
Remember…Strength is the foundation to everything.
From the very outset I am going to warn you that there are no miracle fat-loss pills and potions to help you get rid of butt fat and most of the hype surrounding a lot of “Get Fit” and “Lose Weight” programmes are exactly that – HYPE.
Don’t get me wrong, most programmes will work and help you to get rid of butt fat and build muscle if you can either survive them or keep them up…But your body will eventually adapt to the programme, if you haven’t given up on it first. Once your body has adapted to the programme, the programme becomes useless.
The Best Way to Get Rid of Butt Fat and Build Muscle Fast
It would seem that the only way to get rid of butt fat and maintain fitness and weight loss is by living in the gym. Thankfully we are here to show you that this is pure none-sense and that it is possible to achieve athlete-like results in as little as 15 minutes per day. Whether you are completely new to exercise or a budding athlete, what we show you is guaranteed to get you the results you are looking for. You can never out-grow this fat-loss, exercise and fitness programme as it is governed by your own progress.
Best of all, you can start with no equipment, no gym membership and from your own home. So you have eliminated a whole host of excuses that are stopping you from committing to get in better shape and losing fat.
The facts are that to lose weight, get fit and rid yourself of butt fat is not as hard as you’ve been led to believe:
This takes very little time
It costs you nothing
It needs very little space
It can be done anywhere
So if you want to get rid of butt fat…The rest is down to you.