Above is a video detailing a routine I’ve developed when working with clients who want fat off- fast. This is a quick workout (approximate duration is less than forty minutes). It is designed to burn as many calories in as little time as possible and increase whats known as the afterburn effect (how many calories you burn after the workout). The routine is as follows:

Circuit A
A1 Benchpress                  3 sets of 20 reps
A2 Front Squat                                  3 sets of 20 reps
A3 Bent over Row            3 sets of 20 reps
A4 Romanian Deadlift    3 sets of 20 reps
A5 Leg Raise                       3 sets of 20 reps
Perform all three circuit sets (A1 to A5) in a row, no rest, then rest 3-5 minutes

Circuit B
B1 Military Press               3 sets of 20 reps
B2 Back Squat                    3 sets of 20 reps
B3 Upright Row                 3 sets of 20 reps
B4 Sumo Deadlift             3 sets of 20 reps
B5 V-Crunch                       3 sets of 20 reps
Perform all three circuit sets (B1 to B5) in a row, no rest, and the workout is complete

For guys, perform the first circuit with 65 pounds and the second with 45 pounds. For women, perform the first circuit with 30 pounds and the second with 25 pounds. Try to complete this as fast as possible. Incorporate this routine twice into your weekly training schedule and be amazed by the fast results. Its hard (hence the name Inferno) but your body will thank me with the rapid results!

Have you tried this routine? Post your feedback below!

The above video details how to properly warm-up before exercising. This should be done for any strenuous activity: weight lifting, running, or any competitive sport. The benefits of the warm-up include: reducing the risk of injury, increasing mobility, teaching proper movement patterns and increasing performance. Look good, feel even better, all in under five minutes!

To recap the exercises:
Exercise                                               Reps                      Muscles
1. Side-to Side:                                  8/side                   Low-Back
2. Scorpion:                                        8/side                   Low-Back
3. Birdog:                                             8/side                   Glutes, core, low-back
4. Rocking Ankle:                              8/side                   Calves
5. Cheat Push-up:                            10                           Shoulder Blades
6. Wall Slide:                                       12                           Shoulder Blades
7. Windmill:                                        10/side                 Back, Shoulder, Legs
8. High Knee Walk:                          5/side                   Glutes
9. Hip Swing:                                      10/side                 Hip
10. Squat to Stand:                          8                              Legs
11. Gravedigger                :                               5/side                   Legs, Core, Shoulder, Back
12. Walking spider-man:               5/side                   Hips, Legs

Bootycall 101: How to Develop a Firm Booty in no Time

Sir Mixalot you had it wrong, I don’t like big butts, and I cannot lie. I like a firm booty and if you do too, then this routine is for you. Want to develop Beyonce’s booty without all the attitude? Does your butt`s shape resemble the Great China Wall? Want to turn those saggy baggys into buns of steel? Here is a great twenty minute glute specialization routine that will have people saying “heyyyy baby’s got back!”. Here is the video:

To summarize the workout:
Workout
Kettle Bell Swing (or Dumbbell) 1 min
A1 Glute Bridge activation 3 sets x 10 reps per side, hold one sec top
A2 Sumo Deadlift 3 sets x 8 reps, rest 60 seconds, repeat
B1 Alternating Reverse Lunge from Deficit 3 sets x 8 per side
B2 Pull Through 3 sets x 15 reps, 60 seconds rest, repeat
C Supine Hip Lift With Plate 3 sets x 8 reps per side, hold one sec at top 60 seconds rest

Tempo, control the lowering portion, explode and squeeze at top

Use a weight that you feel comfortable using. Gradually attempt to increase the intensity by increasing both weight and volume. Perform three times per week, after your normal workout. Do this for four weeks. WARNING: Omar Isuf is not to be blamed for you receiving a dramatic increase in cat calls (or any other forms of sexual harassment).

How’d this routine treat your buns? Let me know below!

To cheat, or not to cheat? That is the question. Whether ‘tis nobler in the gut to suffer the slings and arrows of outrageous hunger or to take up three Whopper Supremes and by consuming, end them. If you are debating whether or not to cheat, save yourself the mental hassle and ask yourself this- have you:

1. Eaten clean solid meals for 90% of the week (by clean meals I mean those comprising of lean protein and vegetables)?

2. Exercised at least five to seven hours that week (comprising of at least three weight training sessions)?

Wait, you mean this might be bad for me?

If you answered yes to both questions, go ahead and save yourself the internal debate and have the cheat meal. It is healthier from a psychological perspective to have occasional breaks from dieting than to accumulate pent up hunger pangs. What can develop are insatiable cravings for bad foods. What once could have been solved by a pizza slice will now only be fulfilled by a whole pizza! It has to do with your body’s leptin levels, which regulate how hungry you feel. The longer you’ve been in a calorically deprived state, the hungrier your body becomes. Appetite for diabetes

I remember one particular long cut where I fell off the wagon and consumed in the span of an hour: seven shitty chicken/mayo sandwiches, six plain bagels, half a plate of lamb lasagne, two beef burgers, three bowls of mascarpone cheese, twelve mini cheesecakes (in my defence they were minis), and some mints (hey with all that food I couldn’t leave my breath stinky!). Prevent this disaster on yourself by keeping a healthy balance. Think about it this way: with all the time you spend debating whether to cheat or not, you could have cheated and worked out to burn off the extra calories. Lose the mental baggage; it weighs more than any pounds of fat gained from a cheat. So go forth and gut bust-within reason of course!

Clearly has been listening to my advice

Copyright April 19th 2009 Omar Isuf

What is the worst cheat you’ve ever had?

The cutest little diabetic you’ve ever seen

Healthy food does not have to taste like crap (and it doesn’t have to take all day to cook). Below are some of the meals I ate today. And P.S. I suck at cooking.

In Picture: Steamed Broccoli with Olive Oil, shredded Green Cabbage with Apple Cider vinegar, Top Sirloin Steak (8 ounces) with grilled zucchini and green peppers (cooked with coconut oil)

In Picture: Two plump chickens, stuffed with garlic, lemon, and some herbs
In picture: Spinach salad, cauliflower mash (with dill and coconut oil), chicken breast (I love me my chicken breasts), oven roasted rutabaga

Not featured in pictures: One hungry animal!

Copyright April 12th, 2009 by Omar Isuf

Was your Easter healthy? Post your comments below!

Put that Twinkie Down, Twinkies are for Closers Only

Its that time of year again: bikini season. Bust out the bikini and slap on the suntan! Problem is, most of us don’t have a body worthy of the beach! Sure, we’ll make oaths to ourselves (sometimes in blood) promising we’ll transform our bodies, but does it actually happen? Do we achieve those chiselled abs, or that firm booty? Most likely not. What happens? We put off our goals, delay and in defeat, give up. By the time summer rolls around we are stuck with the same body. Embarrassed, we go to the beach with oversized t-shirts and awkward excuses about why we are wearing them. Another year’s gone by and Ben and Jerry are still your best buds.
Your two best friends/ Saturday night wingmen

Break this cycle by holding yourself accountable. Take a before photo of yourself. Take honest photos of your front, side, and back. Let the gut hang out, don’t use Myspace angles or shitty cellphone pictures. The photos will tell the truth, they won’t hide blemishes you conveniently choose to ignore. It’ll help serve as a motivation to get started.
You know what it takes to get that beach body? It takes brass balls to get that beach body. Ok maybe not.

Now hears a confession: I’m no different. Thats right, summer is rolling around and I want that beach body too! Posted for my embarrassment and your amusement are my before photos: taken Sunday March 29th. Remember, the best time to start is right now, don’t delay, do it now!

Embarrassing things I’ll point out: My mint Disney VHS collection, my Teenage Mutant Ninja Turtles VHS on top of the TV (just watched), my drawers getting caught up in my butt, my retro 1978 BIG MUSCLE BENCH

Copyright April 12th, 2009 by Omar Isuf

Have you taken your before photo? Post your confession below!