Get Your Body Shredded Fast - 2 Exercises to Get Your Body Into Fat-Torching Mode!

If there is one singular truth that you are looking for in terms of getting into optimal shape it boils down to 2 variables; your workout intensity and your nutrition! In the following article I am going to explain 2 exercise drills that will help you to speed up your metabolism and torch body-fat like a flame thrower torching a pile of leaves!

1. Kettlebell Farmer's Walk: This is a simple drill that incorporates most all of your muscles. You will exert yourself to the point of seriously spiking your metabolism with this drill. To start, you will want the availability of a pair of moderately heavy kettlebells and a flat open space. Before you start, mark off a designated distance of about 30 to 40 yards. When you are ready line up at one end of the marked area. From here simply squat to pick up the pair of kettlebells and walk the length of the distance that you marked. Limit yourself to about 45 seconds rest between each walk. For starters, attempt to execute 5 walks.

2. Kettlebell Farmer's Walk and Double Swings: This drill is to be set up exactly like the first one. The only difference here is that you will need to have every 10 yards marked along the 40 yard walking distance. When you begin, start walking just like you did with the farmer's walk, but every 10 yards stop and execute 20 swings with the bells before you continue to walk the following 10 yards! This is one serious fat-loss drill and is a great way to get into shape. Try not to let go of the bells throughout the walk and swing combination. Practice these enough and you will get ripped in no time!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

A Hard Stomach - 2 Exercises For Women to Get a Hard Flat Stomach!

The key to losing your belly involves you speeding up your body's metabolism to burn fat. This does not mean that old fashioned crunches are going to do the trick. As a matter of fact there is really no need to even do crunches when you are participating in movements that stimulate your core and whole body movements that REALLY get you the stomach you desire! Check out the following 2 exercises below that will help you to speed up your metabolism and strengthen your core more than any crunch you have ever attempted.

1. Walkout Planks: If you are serious about shrinking your waistline then this is a great drill to incorporate into your personal program. To start, you will want to stand with your feet about shoulder width distance apart in length. From here simply squat down and place your hands on the ground in front of you. Once your hands are on the ground then you will want to walk with your hands out until your body is fully extended and you are in an upright push-up position. Make sure your feet stay in the same position.

Once extended lower yourself down onto your forearms placing your body into an extended plank position. From here simply push yourself back up into an upright push-up position and walk back with your hands until you are back to a standing position. All of this equates to a single repetition! Attempt to do 10 to 15 of these in a row to start and you will quickly see just how effective this stomach exercise can be.

2. Walkout Push-Ups: This drill is executed the same exact way as the walkout planks with the exception that you will execute a push-up instead of lowering your body into a plank position. Once again, if you are looking to speed up the fat-loss and weight-loss process then try executing 10 to 15 of these in a row with about 45 seconds rest between each set!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Total Fat Annihilation - 2 Exercises to Harden Your Body!

I have the answer for you concerning your fat-loss. Weight-loss in and of itself is useless unless you are losing it healthy by losing the fat and building a hard body packed with lean muscle. You see to achieve total fat annihilation you must build lean muscle mass. Building this lean muscle mass is what speeds up your metabolism. Once your metabolic rate has been sped up then your muscle will torch the fat away from your body. You see lean muscle and fat cannot exist in the same world. Here are 2 drills to help you create that world for your body!

1. Kettlebell Clean and Squat: This is an awesome total body drill. For starters, you can execute this particular drill with a pair of bells or with a single bell. For the sake of this article I am going to talk about using a single kettlebell. To begin, simply straddle the bell with it between your feet. Perform a proper squat and pick up the bell by cleaning it to your chest. Once you have properly cleaned the bell to your chest simply perform a perfect form squat. Now when you do this you will see that this particular drill is basically a front-loaded squat because the bell is in front of your body. Fight against the sensation to lean forward and to lean to the side of your body in which you are lifting the bell. This is how you will obtain tremendous strength and you can optimally tension your body in order to get into awesome shape!

2. Kettlebell High-Pull: This drill is much more dynamic. It is great for strengthening your shoulders, upper-back, glutes, hamstrings, and about a 100 or so other muscles. To start this drill you must be familiar with the proper technique that is necessary to perform a single-arm swing. Once you are ready to start this drill simply execute a single-arm swing with the bell in order to allow it to build some momentum. Once you are in this motion then simply allow the bell to elevate up to a lateral position to your head at the top of the arc of the swing. Now here you obviously want to be careful not to knock yourself out! The motion that you want to mimic when the bell is lateral to your head should be like "pulling back the string on a bow before you shoot the arrow!" Its an almost "raring back of your elbow" type of motion! From this position simply allow the bell to fall back into the natural arc of motion to repeat the movement again. This is kettlebell training for real fat-loss! Train flawlessly and train hard.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Shed the Pounds - 2 Drills to Get Rid of Your Waistline!

In order to shed the pounds you must do more than just exercise, you must exercise effectively! Weight-loss or fat-loss can only occur if you are burning more calories than you are taking in. This is done by you speeding up your metabolism. The only way to speed up your metabolism is to have a well structured nutrition and exercise plan! Here are 2 drills that you can implement in order to achieve the fitness level and body you desire!

Squat and Jump: This basically consist of a combined couple of movements that are designed to wake your body up! In other words, if you want to lose the weight the best way to do it through your exercise is to perform movements that consist of short burst of intense movements. With this particular drill you are going to properly perform a squat and a jump in combination.

Start by standing with your feet shoulder width apart. Perform a proper squat and allow your arms to swing back as your butt and hips sit back. Go to a squat depth to where your thighs are parallel to the ground. From here immediately come out of your squat and immediately squat again making sure that again your arms swing back with your hips. This time when you come out of the squat execute a vertical jump by triple extending at your ankles, knees, and hips! Basically you are squatting first and then immediately performing a squat jump. Repeat this process over and over in rapid succession until you complete your set.

Squat and Push-Up Combination: From here you will simply perform proper body-weight squats as explained in the first drill. Attempt to execute the squats in rapid succession and with good form. Perform 50 of these in a row. As soon as you are finished immediately drop down into an upright push-up position and once again attempt to reel off 50 form perfect push-ups! This is a sure way to help you get in shape fast.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Fat Buster - 2 Kettlebell Drills to Eliminate Your Love Handles!

Weight-loss can only be achieved by manipulating 2 variables in your life. The first is your nutrition and the second is your exercise program. For the sake of this article I am going to talk about the exercise portion for you. The fact is that there is no "single" way to get fit. Fitness is something that can be obtained several different ways. Now having said that, the difference in a decent fitness program and an outstanding fitness program has to do with efficiency. The more efficient you are in training your body the bigger the results! I have included 2 kettlebell drills here ultimately designed for speeding up your metabolism and giving you a rock hard body!

1. Kettlebell Stair Climbs: For this drill you will need a pair of moderately heavy kettlebells of equal weight. You will also need a set of stairs or decent set of bleachers of reasonable height. I would recommend something with at least a height of about 2 stories. Simply start at the base of the bleachers or stairs with a kettlebell in each hand and start climbing. As you trek to the top of the stairs keep a constant pace. This is a great exercise for improving both your cardiovascular fitness and total muscular endurance. Once you reach the top simply turn and come back down. After you reach the bottom of the stairway simply set the kettlebells down on the ground and permit yourself a couple of minutes to recover. Be strict about your rest time. Don't go over the 2 minute rest time if possible! Attempt to walk 5 of these to start.

2. Clean, Squat, and Press: For this drill you will need the availability of the same 2 kettlebells as mentioned in the first drill. Once again, this drill will further enhance your rate of fat-loss and weight-loss by implementing movements that are intense and efficient for obtaining those characteristics. Begin by placing the kettlebells between your feet. Simply squat down and grab the bells to clean them to your chest. Once you have the bells racked at your chest simply perform a deep squat. As you squat try to descend far enough so that your elbows touch the insides of your knees! This is how you will know that you have executed a full range of motion. Once you have completed the squat simply press both bells above your head and lock out both your shoulders and elbows. Finish by properly lowering the bells back to the ground to start the process all over again. Train hard and enjoy!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Greek-God Abs! 2 Exercises to Help You Chisel Your Stomach!

If you are capable of doing a thousand crunches you will not have a chiseled rock hard six-pack. The only way to show off those abs is to lose all of the body-fat that is layered around them! To melt away that annoying layer of fat you have to engage in shorter high-intensity exercise that will jack up your metabolism. Check out the following 2 exercises to help you get that flat hard stomach!

1. Thrusting Push-Ups: This is an exercise that will surely get your attention. Start by standing with your feet about shoulder-width distance apart. From here, like a squat thrust, you want to crouch down placing your hands on the ground in front of you. Your palms should be flat on the ground. Next, you go from this crouched position with your hands on the ground to kicking your legs straight back behind you to get you into an upright push-up position. From here you simply execute a normal push-up. After the push-up kick your feet back up bringing your knees back to the crouched position that you were in to start the exercise. Continue doing this cycle for the desired number of reps.

2. Stair Sprints: This exercise can be done at your home, at the local park, or the local high school. Here you just simply engage in running the stairs of the stadium or stairway. For the purpose of engaging in short burst high intensity movement you want to run the stairs as quickly as you can. Make sure you are pumping the knees and elbows to get maximum effort in trying to get to the top. This will certainly jack up your heart-rate and metabolism!

If you can master doing these 2 drills with high-intensity and volume you are well on your way to getting greek-god abs!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.htmlI'm Brandon Richey the Strength and Conditioning Pro!