Getting a flat stomach really isn't as hard as it's often made out to be...IF you know what
you're doing (of course, that's really the key to a lot of things, right!).

Well my good friend Dr. Kareem Samhouri decided he's just going to lay it out for you,
and walk you through the exact plan you can use to lose stomach fat and get a flat
stomach. Please make sure to follow this formula to the "T", while also complementing
it with a rapid fat loss nutrition plan.

Being honest, Dr. K is one of the most knowledgeable people I know when it comes to
how the human body functions...how to exercise, how to burn fat, etc. The guy REALLY
knows his stuff.

As for the exercise, here we go - this is exactly what he'd like you to do:

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Instructions for a Flat Stomach
By Dr. Kareem Samhouri

You will be creating 8 workouts, utilizing 2 workouts for 2 weeks before progressing to
the following 2 workouts, as you see listed below. Each workout will be 25 minutes in
duration, and the most important thing you can do is hit momentary muscular failure
in every set that you do. This means that you go until your last 'good' rep, with perfect
form, on every exercise, and you have to adjust the weight accordingly.

Also, keep your core 'on,' meaning that you should always be stabilizing your spine
and working out in the posture you'd like to stay in. If your abdominal muscles are
stretched (belly expanded) while you work out, you're more likely to train the muscles
to stay this way. Instead, keep a light, voluntary contraction in your "don't let me twist
you" muscles.

Beginner Fat Loss A & B - Weeks 1 and 2

Build two workouts that are whole-body based and moderately dynamic. It's important
that you rest one body part while working another, and then only take 'true' rest breaks
after every 10-15 exercises. By alternating between squats, pushes, lunges, pulls, and
planks, you will definitely hit everything you need.

Your second goal in creating these workouts will be to make the exercises more
complicated as your workout goes on. For example, your first exercise might be a
'squat,' but your 6th exercise would be a 'squat and press,' thereby building 2 movements
into a single exercise. This will enhance the metabolic effect of your workouts and
prepare you for Weeks 5 & 6.

Last, alternate high reps and low reps for opposite muscle groups on Workout A & B. If
you lift heavier with 'Squats' and 'Pulls,' for example, then I want you to lift lighter and
higher rep ranges with 'Lunges' and 'Pushes.'

Muscle Building A & B - Weeks 3 and 4

Now, we're going to mix things up a little bit. For each of these workouts, I want you
to pick 6-8 exercises, honing in on exercises that allow you to lift a lot of weight. Next,
pick an additional 6-8 exercises that work on muscle balancing, as this should be a
part of every muscle building workout.

HINT: Muscle balancing exercises work the smaller muscle groups, as well as the main
recruiters of your core, which turn 'off' the muscles that are overworking and shouldn't
be. Exercises for your rotator cuff, main postural stabilizers, hip rotators, etc. all qualify.

Again, you should alternate muscle groups of emphasis on these workouts, and you
should aim to hit between 6-10 reps on every 'strength' exercise you do.

Intermediate Fat Loss A & B - Weeks 5 and 6

This is just like Weeks 1 & 2, but the exercises are more complex from the very beginning.
Now, the goal will be to build as many movements into a single exercise as possible,
while adding dynamic surfaces like dyna discs, exercise balls, vertical dumbbells, Bosu
balls, medicine balls, or any other unstable surface to the mix.

By forcing your body to stabilize with these high-intensity exercises, rather than focusing
on the amount of weight you're lifting, you can increase intensity in a different way. This
is great for building an amazingly strong body that has incredible tolerance to exercise.

With increase 'exercise tolerance,' you lose fat faster.

Lean & Healthy A & B - Weeks 7 and 8 (recovery phase)

Go light to moderate on all workouts and aim for continuous movement. Hit all muscle
groups in all workouts.

Recently, I've been seeing great results by creating 'dynamic and focused' periodization
phases. Essentially, that's what you see above. The periodization phase is focused on
fat loss, as the overall objective, but we're taking a rest from super high intensity, whole-
body based exercise, and shifting our focus to muscle recruitment and increasing the load
in weeks 3 and 4. This allows us to 'rest,' in a sense, and produce better results on
Weeks 5 and 6... at least that's what I think :-)

The main reason I've been able to test out so many different workout methods recently
to find the methods that work best is because I have a tool that writes the workouts for
me - it's called Create My Workout, and it's awesome.

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Here's a special link where you can grab all 8 workouts in just a few seconds, in case
you'd rather save the 3-4 hours it would take to write them all out:

4 Step Flat Stomach Formula --- all 8 customized workouts built for you in just a few seconds.

Enjoy!

Nick

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Plain Text Links

http://www.fitstep.com/goto/6/create-my-workout.htm

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