Mike: Hey Dr. K!  Most of my readers come to me
because they believe I’m the honest source on health
and fitness… aka “The Truth” -

The other day, I shared with everyone why I think your
Metabolic Abs program is one of the most cutting-edge
and effective fat loss workouts out there, but I’m not sure
everyone is clear about your method.  What is 3D metabolic
exercise is & why does it work so well?

Dr. Kareem: Awesome to be here, Mike.  Thanks for having me.

Before you fully understand what 3D Metabolic Exercise is, let’s
just take a peek at the problem that this method was designed to solve:

Most workout programs either take too long to do, require a gym membership,
or recommend unrealistic diet expectations to help you get six pack abs.  By
definition, if you can’t follow something, it can’t work.

3D Exercise is basically the fastest way to lose fat and build six pack abs.  By
working your body in real-life ways, in all directions at once, you are simulating
the same demands that take place in daily living, but with greater resistance and
intensity.  This allows the carryover effect from exercise to be that much greater.

Metabolic exercise is a strategic balance between your three energy systems in
your body.  You have your ATP-PC energy system, Anaerobic energy system,
and Aerobic energy system.  When you work all three for a specific amount of
time/workout, and you work them in a specific sequence, you get much better results.

Finally, we combine 3D movement and our metabolic protocols with ‘Neuro Fat Loss’
techniques.  Basically, we reposition your body for better alignment of your joints and
muscles.  In turn, your posture improves, but so does your strength.  With a better
muscle strength to length ratio, your body moves more fluidly and accepts muscle
growth more readily.

Mike: Can your 3D Exercise method be done at home and if so,
how much equipment is required?

Dr. Kareem: These workouts can absolutely be done at home.  That’s
where I do them… or when I’m traveling, in a hotel room or hotel gym.
There are a few pieces of equipment I use in the videos, but I also
provide you with household equipment suggestions if you’re working
out in your home and need some advice there.

I have clients who do just the bodyweight version of every exercise and
they get GREAT results.  I find that I do this if I’m in a hotel room and
don’t have a great place to exercise.  It’s my ten minute back up plan
when I’m in a pinch, because it consistently gets me some of the best
results out of anything I do, no matter how long.

If you don’t have a lot of time, I totally get it.  I’ve been there too.

Each workout is 10 minutes.  There are 5, meaning that you will exercise
5 days/week for 10 minutes/workout.  That’s a total of 50 minutes of
workouts per week.  Less than one hour!

Mike: 10 minutes a day is fast.  That’s one of my favorite aspects about
Metabolic Abs training, is the speed.  Sometimes you just want to grab
a really quick workout and know it’s super effective.

Dr. Kareem: Thanks Mike!  I want to bring up another point… A lot of
older adults out there are afraid to participate in an exercise program
that is intense.  Age alone isn’t a reason not to do an intense fat loss
program, but it’s always wise to check with your doctor before starting
an exercise program if you have any conditions that would warrant
his/her approval or if this is your first time exercising.

For your information, my current oldest client in Ab Strength Guide is
an 84 year old woman.  My youngest is an 8 year old boy, who does
bodyweight only.  It doesn’t matter – they’re both getting great results.

The key is that you choose an exercise program that is adjustable by
intensity, duration, and range of motion.  Then, you simply work to
progress all the time.  Once you are able to hit a certain level of intensity,
your results show up nearly instantly.  It’s really funny how we hit a
“tipping point” with so many things in life, ya know?

Mike: Totally.  I think the same thing is true with nutrition.  A lot of
people don’t have a clue how to start eating healthy and clean until
they do.  It takes a few days or weeks to find where you can get the
best deals on everything, but then you’re all set…. When you look
back, it’s hard to imagine eating any other way.  …all the while,
you’re just getting leaner the whole time.

That said, one thing that caught my attention that you just said was
that you’ve created a workout method where your client can self-adjust
the level?

Dr. Kareem: Now, that’s the really cool aspect of Metabolic Abs Training.
In the beginning, just learn the movements and how to ‘feel’ an exercise in
the right place.  This, alone, will produce an outstanding result if you’re
just starting out, especially because of how dynamic each movement is.
Your body will naturally balance out, and fat will shed right off once
your body is in balance.

As you become more experienced, or if that’s where you are right now,
your intensity increases, and the results do as well.  At my record lowest
bodyfat of 7.5%, I was using these workouts on a regular basis, b/c I can
depend on them to get me insane results every time.

Mike: Shifting focus, completely, there’s something really cool
I’d like to share with you:

In addition to getting you six pack abs, these workouts were designed
to reduce joint pain if you have any.  That’s one of the reasons that
I love referring you to doc.

Dr. Kareem: Thanks Mike.  You know I consider you a mentor to all
of us with your exercise program design for fat loss.  That said, I used
these exact workouts in my own personal transformation.

I used to have extremely severe pain in most joints of my body before
losing weight and getting in great shape.  I don’t have great genes, but
I’m a big believer in taking advantage of your body’s full potential.
Metabolic Abs Training will help you do that.

Mike: It sure will.  I know I get a crazy sweat when we work out
together.  It’s been a lot of fun… you can definitely see changes
going on all the time.  It’s really cool how we just come up
with stuff back and forth.  I remember not too long ago we
were talking about how men and women are still confused
about exercising for fat loss – would you mind explaining
this in your own terms for everybody?

Dr. Kareem: Sure, I’d be happy to.  A solid fat loss workout is
proven to work with both genders.  Here’s the deal, as I know you
explained in an article before, we are all human beings.

Our bodies secrete different amounts of testosterone and estrogen,
depending on whether we are male or female, but we both have…
well, both.

If anything, it stands to argue that a woman who wants to lose fat
will have to build a little bit of muscle first if she doesn’t have a
whole lot of meat on her body.  Otherwise, she’ll never raise her
metabolism.  I know you’ve talked about this before, but it’s your
muscle to fat ratio that ultimately dictates your metabolism.

Mike: Thanks for the interview Dr. K!  It’s always great chatting
with you about health and fitness.  Make sure to check out this
special video presentation Dr. K put up for you:

Dr. Kareem’s Method Explained —> 5 Transformation Tips

The One True Lifestyle for Washboard Abs

It’s not easy to get dreamy washboard abs, and many of you who gaze at magazine covers longingly may believe that you’re even completely unable to achieve that look. You can get there too, but it takes lots of hard work, consistency, and above all else… knowing what kind of lifestyle you need in the first place!

If you go about your fitness routine the wrong way, you’ll end up sweating away for nothing. Instead of treating yourself so harshly, why not get started right by informing yourself on that proper lifestyle beforehand? We’ll spill all the secrets for you right here, right now.

Your lifestyle needs to start with cardio. Yes, that’s right, CARDIO IS THE BEGINNING OF YOUR JOURNEY TO NEW ABS… not ab-based exercises! If some form of cardio isn’t in your life four or five days a week, you might as well not be bothering entirely. That’s because burning off the fat that’s covering your abs is as important as developing your abs!

The next step is, of course, healthy eating and keeping yourself hydrated. Plenty of water a day will give you the fuel you need to keep going through your routine, and the right low-fat foods will make that essential task of losing fat easier.

The better you do on this end, the less difficult the exercise end of things will be. But no matter how well you eat, you can’t get great abs without exercise, and no matter how hard you exercise, you can’t get great abs without eating right!

What’s the very last ingredient of the one true way to Hollywood movie star abs? It’s the ab-based exercises, of course. These will actually take up a relatively small amount of space in your schedule, only needing to be done a few times a week.

Using gym equipment like the power tower can make the process even easier, but if you don’t have access to such things, go with the good old reliable crunch. There are over a dozen different ab-based exercises available even discounting those that require equipment, so feel free to mix it up a little. You can have fun with it, so long as your abs are feeling the burn!

All these put together make the lifestyle that gives even the greatest movie stars and body builders great abs… missing any one element will ruin the entire result! So do like they do, and get your life moving in the right direction in all aspects if you really want those ripped abs.

Tired of gadgets like the absonic belt? If you want the REAL truth on which exercises truly help burn fat the fastest, using the least amount of effort, then read these 3 tips to losing weight fast for less money and in less time.

The torso contains quite a lot of important muscles, but the visually obvious one that you’re thinking of when you think of ‘abs’ is the rectus abdominus. The job of this muscle isn’t to keep you upright, but to keep the spine bent forward when you want it bent. However, by making it more difficult to keep yourself balanced, you can put more pressure on your rectus abdominus.

Why would you want to do that? Because the more pressure you put on that muscle, the faster it grows, assuming a healthy fitness regimen. Crunches and situps are what you’re probably trying to get your abs ripped with… but it’s not working too well, is it? And that’s because those kinds of exercises don’t destabilize your balance enough to make your rectus abdominus work hard. To get that necessary destabilization, you need equipment.

This equipment can be as simple and cheap as an exercise ball, or it can be a fabulously expensive and efficient captain’s chair. There are several other machines for similar purposes that can all typically be found in any well-equipped gym. If you don’t want to buy these things, how about a gym or fitness club membership instead? The point with all these items is all the same: keep your body moving on a simple, basic series of movements as exercise while your primary stability is deprived of you. There’s no way to really work out your abs without forcing them to work out, by deliberately placing them in a situation that deprives them of their usual crutches.

This is obviously harder work than doing a few crunches in the morning every day. The advantages, however, are scientifically proven and objectively outweigh doing more exercise in a less efficient way. Especially when combined with just some light, basic fat-melting cardio, you’ll find that these techniques can give you wonderful abs quicker than you would have thought possible.

So get out there and give it a try, if you dare. Those dreams abs don’t have to remain a dream forever.

1 – Train, but don’t overwhelm your body’s recuperative abilities. One of the easiest mistakes for a beginner to make is to work on his abs all the time, every day. This won’t speed up the process, in fact it will hamper it. Your muscles grow by being broken down by exercise, and then rebuilt by your body afterwards. Without sufficient recovery time, you’ll only do yourself harm. After an intense ab-focused workout, give yourself a couple days to rest your abs, by working on some other body part.

2 – When you do train, give your body a well-rounded workout. It’s easy to just focus on your abs and ignore everything else. But those other parts of your body help stabilize you while you exercise! If you don’t tend to them, your abs will take longer to get to where you want them to be. Since you need to rest your abs periodically anyway, why not go over the rest of your body in the meantime?

3 – Keep hydrated, especially during workouts. Your body is mostly water, and that’s no exaggeration. If you don’t have water, your body won’t be able to feed nutrients into the proper areas rapidly. By keeping yourself fully refreshed with water during workouts, you keep your body at a peak where it can make full use of your exercises.

4 – Watch your food and drink intake. Your body can only be, in an overall sense, what you eat and drink. It can only make itself what you give it the building blocks for. If you’re drinking sodas and eating pizza, you’re giving your body the building blocks for fat and flab. Stick to water, natural fruit juices, vegetables, whole wheat breads, and other healthy things for regular meals.

5 – Finally, avoid excessive crunches for alternative ab-based exercises. This last tip may seem highly counterintuitive, but it’s true. Once you get past a certain comfortable minimum, large amounts of crunches will just strain your neck and back uncomfortably while doing relatively little for your abs. Don’t keep adding more and more crunches on, it won’t do much good.

Don’t give up! By following these tips you, too, can look like a dashing Hollywood actor. It doesn’t take a vast amount of time or willpower, either – just a little self-discipline and the desire to attain what you really want.

You see, weight loss is only part of the equation. In fact, many males especially don’t need to be losing at all: they need to be gaining. Invariably, however, I get both genders querying me as to what they need to do to get five to ten pounds of fat off their body so they can look better when exposed.

Take for instance a male who weighs about 155 lbs being of less than a six foot height. The same would go for someone who is 175 lbs and over a six foot height. The same could go for someone who is closer to a five foot height and weighing less than 165. The danger is getting a frail, anorexic look that makes them look freaky rather than sexy.

Reality is that you have to balance fat loss with gaining muscle so that you get that strong, buff look.

I’m about five foot nine and nine percent or so body-fat composition. You’re not going to be very predominant in the sand. The best bet for any guy in this position is probably going to be better off putting on a lot of weight in muscles before working off any fat.

You need to do things in order. You need to add muscle because that will be easier when you have fat on your body than when you’re too lean. Get the blubber off afterwards.

When your workout depends on traditional cardiovascular routines, you’re not going to get full fat burning benefits. Cardiovascular is over hyped when it comes to fat loss and you’re doing yourself a disservice because it’s not the way to get results. Your approach to this is going to have to be an focused on intensity so that youre metabolic rate goes up and works in your favor for the rest of the day. Don’t bother checking the calorie counter on the treadmill either. It’s not worth the distraction.

You don’t have to be bound up, making an eight hour per week investment in exercising. You don’t even need that kind of time if you want to lose fat. What you’re after is building up some muscles and losing some fat. To get there you’re going to have to take some of my tips for how to train effectively.

With all that said, here’s the primary tool for getting a flat belly: a combined approach that includes resistance and interval routines.

Begin your workout with some exerising with your body’s mass. Follow that with about two or three strengthening movements that will involve your whole body. Close by doing some cardiovascular intervals.

This is going to be superior to traditional cardio any day because it will work in less time and it will burn fat from every part of your body. The goal of involving the entire body in exercise is to make sure that your system develops as a unified whole, rather than just focusing on isolated muscles.

These are just a couple of the main reasons to do circuits. Another good reason is for entertainment. You see, exercise can get very boring, so to keep your mind engaged, you will want to have a constant variety of the movements you do so you keep yourself off guard.

Whenever we can make exercising fun, we need to do just that. We do what we like more often and more easily.

Circuit-based training results in very fast weight loss as long as the client participates in the training regularly. Once you get a woman off of cardio and onto circuit-based routines, you’ll never get them off: the results are addictive.

So if you want to accelerate weight loss, get hooked into the power of whole body workouts.

One way to stay energized with a circuit routine is by breaking them up into six-minute minicircuits. This keeps things moving at a good pace. Best of all these workouts can be done at home, so there’s no need to spend time on the road and you don’t have to be concerned about people watching.

I’ve been a fitness pro for over a fifteen year period and I’ve not only worked with my own body, but I’ve worked with all types of athletes. I’ve practically lived in gyms and research labs and I’ve even conducted a lot of studies myself. I’ve met people that are not just like you, but they have come from all walks of life and many are similar to you in the way they want to lose fat.

What I’m saying is that my experience has shown that I know what works and what doesn’t and I’m always looking for ways to improve my life and yours. I like to talk about what is going to help you most if you are a busy, productive person who wants to feel better, look better, and have a longer, healthier life.

Being more realistic than your typical workout mag, I understand you can’t find an hour and a half every day to exercise. Fortunately, you don’t need to.

If you’re able to do everything they say in the mags, you’re going to have to be either independently wealthy or homeless, because no one can spend that much time working out unless they have no need to work or pay bills. Besiides, if you’re not a pro and you’re not trying to be in a triathlon, you really don’t need to be exercising ten hours a week. Come on.

You are interested in losing weight and to look and feel better. To do that, you have to reduce your fat content and develop your muscular system. It’s that simple.

I want you to know that losing massive amounts of weight is possible, so don’t give hope and don’t take away someone else’s hope. I’m looking at a study from Kentucky that looked at over one hundred people who set off to lose one hundred pounds. These were people who were seen at the university hospital.

These people were guided through a very intense program that replaced meals, conducted classes, and increased physical activity. The study has a lot of data gathered from periodic assessments, weekly weigh-ins, and other guides that help us understand how this works.

One thing is for sure: doing some exercise at home for strength and brief cardiovascular drills are the best way to start.

I’m talking about just get moving a little bit, build some strength and avoid any kind of repetitive motion injuries. This is why I say you should walk 3 times daily for ten minutes. You break up the exercise as you get acclimated and so you don’t get hurt either.

The most radical way to bring about extreme weight loss is by addressing nutritional goals.

Get rid of the junk food and make slow but positive steps toward building new dietary habits.

Lie Number One: exercising will get the job done. This is so false. Never ever believe that working out means more than eating right. Your nutrition is the engine behind your efforts to get a lean body. As long as you’re loafing in the area of eating, you’re never going to get that belly flab off your body.

Plan your nutritional content in advance and make sure you get healthy ingredients that haven’t been ruined through artificial processing. You will need to get plenty in the way of proteins, veggies, high-fiber fruit, and no-cal beverages like water or teas. Don’t be eating anything with sugar

Lie Number Two: Work with crunching movements to target the fat on your abdominals.

Crunches aren’t going to be very effective to start with, especially if you don’t address your nutrition and do other workouts that will get your metabolic rate up so you’ll burn more calories even while resting. I know that many athletes that I have been training have the six-pak people dream of. I also know that they didn’t get that way by doing crunches.

How you get a 6 pak is by working the whole body and doing high intensity bursts while exercising to burn fat and build muscle.