LADIES, this video is HOT with tips on how to get sexy. Heres 25 QUICK easy to implement tips to get into better shape.

1. NEVER use machines
2. TREADMILLS are not allowed anymore
3. YOU must sweat in the first ten minutes of working out
4. Lift heavy weights, they are what tone and sculpt your body
5. Lift free weights doing compound movements
6. TRAIN with weights at least three days a week and exercise at least 5 hours per week
7. Amongst the best exercises for you are squats, Romanian deadlifts, weighted lunges, rows, dips, and proper shoulder work
8. Exercises that waste your time, anything with a Bosu Ball and most Swiss Ball stuff
9. Until you can almost wear a bikini, don’t train your abs directly
10. Skip 10 minutes a day outside of the gym
11. Get a work out partner to keep you motivated
12. Keep a food log
13. My favourite types of cardio are skipping, kettlebells, sprints, HIIT, strength and conditioning work, bodyweight circuits, HILL sprints
14. Don’t late night snack, its out of boredom, get a hobby
15. Sleep over 8 hours a night
16. Theres dozens of ways to get to your goal, but only one way to stick to it: have fun
17. Plan your meals
18. Want to lose arm fat? Eat lots of the brassica veggie family. Like broccoli and cauliflower
19. If diets a problem address the psychological reasons behind what you do first
20. Subscribe to this channel

Until next time

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Simple is sexy. And you don’t get any simpler than me or this body toning, fat blasting, butt sculpting work out. It’s a circuit, with five SIMPLE exercises.

The beauty of it comes from its order, timing, reps, and sets. If you want a better body, do this work out. Period.

Got 30 minutes? Then you’ll get an awesome body.

10 sets of 10 reps in less than

DB Press 10 Reps
DB Romanian Deadlift 10 Reps
DB Bent-Over Row 10 Reps
DB Upright Row 10 Reps
DB Overhead Press 10 Reps

That’s IT. Yep I’m serious. Be surprised and stupefied at the results, just don’t hate me if you are sore the NEXT day!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Women you are sold a lot of stupid shit. Marketers rely on your impulses for wanting the quick fix instead of exercising for results.

Magazines are a waste of space and your average trainer knows less than you do. If I had to break down 3 incredibly important exercise tips for you to get more results I’d give you these, the HOLY TRINITY of developing a great body.

DO NOT TRAIN YOUR STOMACH EXCESSIVELY
DON’T TOUCH YOUR ABS. Too much core work will build a big blocky set of abs. Britney Spears found this out and so will you. You can’t lose tummy fat by training it, trust me, it comes from eating right. If you want one tip, lower your carbs. If you want to do core work, holds such as planks are better than most of the crunches YOU are doing.

YOU CANNOT TURN FAT INTO MUSCLES
Fat is a different substance than muscle. This means you can’t spot reduce fat, and you can’t convert it into muscle. You can only get rid of it. So areas that have a lot of fat shouldn’t be overly trained hoping fat melts off. If you think your calves are fat, don’t train them excessively, otherwise you’ll develop big calves!

TRAINING YOUR CHEST WILL NOT INCREASE THEIR SIZE
I love breasts and they are fat not muscle. Trust me. Why people think their chest increases when they work out is because your back muscles increase and thus your cup size can increase. If actually you get ridiculously lean, like sub 12% bodyfat, your breast can actually shrink instead of grow!

Use these tips ladies to get more results and if you want to know if something else is true or not, post it below! I look forward to you, in the NEXT VIDEO!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Everyone’s got a reason to lose weight. Whether its bikini season, a wedding, trying to show off to your Ex or just be a better person, your reason is unique.

Today I’m going to give you some tips on how to keep yourself on track and never fall off the wagon again. You see I’ve trained hundreds of women and I’ve noticed a couple similarities of those that are really successful.

The MOST IMPORTANT is to keep your goal in clear focus. Your reason for getting in shape better be solid. Trying to make someone jealous probably won’t get you up at 5AM to work out. Being tried of being unhappy with yourself and wanting MORE out of life WILL get your ass out of bed.

So the first thing is to figure out WHAT really drives you and write it down.

Just remember that internal reasons, doing it for yourself, is important. External reasons, or what other people think of you, never matter.

2. Take before photos.
No one likes to see themselves completely naked. We like to lie to themselves. Don’t.
Bust out that camera and take monthly photos in your bikini, front, side and back to keep you on track!

3. Surround yourself with positive people and tell them about your goals
By making it public, it puts you in the spot light and holds you accountable. Forget the haters, only deal with people that support you.

4. Food/Feeling Journal
We eat foods for certain reasons. I want you to keep a food log writing down everything you eat and how you feel when you eat certain foods and WHY you ate them. You’ll soon see that eating that cookie was not because you were “hungry” but probably because you felt bad about yourself. By figuring out what TRIGGERS you, you can remove yourself from those situations!

Use these monster tips to get the body you want! And if you have any more tips, post your comments below!

***

Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Do you have a double butt? Are you unsatisfied with that excess fat hanging at the bottom? I mean that extra fat right underneath your ass? Allow me to be the sculptor of your new ass because its time to get rid of that shit.

Circuit (twice per week for 4 weeks, in ADDITION to regular training!)

A1 Double Leg Swiss Ball Leg Curl MAX
A2 Romanian Deadlift with Plates Underneath 10-12 reps
A3 DB Romanian Deadlift Holds 6 reps
Rep 1 12 sec
Rep 2 9 sec
Rep 3 7 sec
Rep 4 5 sec
Rep 5 3 sec
Rep 6 1 sec

Incorporate this as PART of your normal leg training. Do it twice per week for 4 weeks and you’ll definitely have a tighter back of the leg with less cellulite, flab and you’ll be wearing short shorts in no time. Because who wears short shorts? YOU DO or will…yeah!

***

Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

***

Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

* If you are craving CHOCOLATE, your body may be low in MAGNESIUM Try eating more raw nuts and seeds, legumes, fruits.

* If you are craving SWEETS, your body may be low in CHROMIUM. Try eating more broccoli, grapes, cheese, dried beans, calves liver, chicken.

* If you are craving SWEETS, your body may be low in CARBON. Try eating more fresh fruits.

* If you are craving SWEETS, your body may be low in PHOSPHOROUS. Try eating more chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains.

* If you are craving SWEETS, your body may be low in SULFUR. Try eating more cranberries, horseradish, cruciferous vegetables, kale, cabbage.

* If you are craving SWEETS, your body may be low in TRYPTOPHAN. Try eating more cheese, liver, lamb, raisins, sweet potato, spinach.

* If you are craving BREAD & TOAST, your body may be low in NITROGEN. Try eating more high-protein foods: fish, meat, nuts, beans.

* If you are craving OILY/FATTY FOODS, your body may be low in FAT or low in CALCIUM. If you are meeting your good fat requirements, try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.

* If you are craving COFFEE & TEA, your body may be low in PHOSPHOROUS. Try eating more chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes.

* If you are craving COFFEE & TEA, your body may be low in SULFUR. Try eating more egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables.

* If you are craving COFFEE & TEA, your body may be low in NaCl (SALT). Try eating more sea salt, apple cider vinegar (on salad).

* If you are craving COFFEE & TEA, your body may be low in IRON. Try eating more meat, fish and poultry, seaweed, greens, black cherries.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in PROTEIN. Try eating more meat, poultry, seafood, dairy, nuts.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in AVENIN. Try eating more granola, oatmeal.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in CALCIUM. Try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in GLUTAMINE. Try eating more glutamine powder (a supplement) for withdrawal, raw cabbage juice.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in POTASSIUM. Try eating more sun-dried black olives, potato peel broth, seaweed, bitter greens.

* If you are craving CHEWING ICE, your body may be low in IRON. Try eating more meat, fish, poultry, seaweed, greens, black cherries.

* If you are craving BURNT FOOD, your body may be low in CARBON. Try eating more fresh fruit.

* If you are craving SODA & CARBONATED DRINKS, your body may be low in CALCIUM. Try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.

* If you are craving SALTY FOOD, your body may be low in CHLORIDE. Try eating more raw goat milk, fish, unrefined sea salt.

* If you are craving ACIDIC FOODS, your body may be low in MAGNESIUM. Try eating more raw nuts and seeds, legumes, fruits.

* If you are craving LIQUIDS RATHER THAN SOLIDS, your body may be low in WATER. Try to drink more water flavored with lemon or lime. You need 8 to 10 glasses per day and more when it’s hot or you are exercising!

* If you are craving SOLIDS, RATHER THAN LIQUIDS, your body may be low in WATER. Try to drink more water. Long-term, chronic dehydration results in losing your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day and more when it’s hot or you are exercising!

* If you are craving COOL DRINKS, your body may be low in MANGANESE. Try eating more walnuts, almonds, pecans, pineapple, blueberries.

* If your cravings are PRE-MENSTRUAL, your body may be low in ZINC. Try eating more red meats (especially organ meats), seafood, leafy vegetables, root vegetables.

* If you are HABITUALLY OVEREATING, your body may be low in SILICON. Try eating more nuts, seeds; avoid refined starches.

* If you are HABITUALLY OVEREATING, your body may be low in TRYPTOPHAN. Try eating more cheese, liver, lamb, raisins, sweat potato, spinach.

* If you are HABITUALLY OVEREATING, your body may be low in TYROSINE. Try eating more Vitamin C supplements or orange, green, red fruits and vegetables.

Compiled by Colleen Huber with additional credit to:
1. Lectures, Cheryl M. Deroin, NMD, Southwest College of Naturopathic Medicine, Spring 2003 (healthy food recommendations)
2. Benard Jenson, PhD, The Chemistry of Man B. Jensen Publisher, 1983 (deficiencies linked to specific cravings and some food recommendations)

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Five Diet MISTAKES EVERY Woman Makes!
You might train right, but if you ain’t eating what you’re supposed to, sugar we’re going down. And we’re going down. Because you’re making five BIG diet mistakes that’s interfering with your progress!

1. NOT Eating a Filling Breakfast
Most women skip breakfast. Don’t. And coffee ain’t cutting it. This will make you hungrier later on and slow down your metabolism. You need protein. Fuck bread. I’m talking eggs, yogurt with fruit, steel cut oats with almond milk.

2. YOU’RE a SUCKER For SNACKS
Rice crackers, sweetened yogurt, crackers, you ain’t a cracker, stop eating crackers. Anything that uses an artificial sweetener isn’t good for you. Even if something is low calorie doesn’t mean its ok for you. Shit is still shit. Throw those protein bars, which are just candy bars with protein out the window. Eat real food. If it sounds too good to be true, it is!

3. NOT Being Consistent ENOUGH
Are you good 90% of the time but can’t resist that piece of chocolate? Well then say goodbye to a great body. Remember, you eat only about 1500 calories a day so any cheat will throw you WAY back. Its 100% diet 100% training. Leave the cheating to people that aren’t serious about their bodies!

4. Eating the WRONG type of Calories
Most women eat too little fat, too many carbs and not enough protein. You should get over 100 grams of protein a day, its crucial for stoking that fat loss fire. You should probably eat around 1500 calories, of which 40% is protein 20-25% is carbs and 35-40% are fats.

5. You Eat Late at Night!
Have you ever really craved something at night? The likeliest explanation is that you starved yourself earlier in the day and weren’t eating frequent small meals, so now your hunger has caught up. Make sure you are out of the fridge and occupied! Boredom is a key component to cravings. Something that helps some women control cravings is Glutamine. 5 grams of the amino acid can mimic carbs and suppress sugar cravings!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

WORK OUT
WARM-UP: 10 MINUTES OF SKIPPING!

Exercise #1
PROPER- Step Up (Higher Up Then Normal)
12 Reps a Side, alternating, then close stance squat hold for 15 seconds.
NO REST Go Back to Step Up RIGHT after! 4 sets.
Use a HEAVY weight
-Push down and through with your HEEL
-Stand STRAIGHT up
-Push in with the hips, squeeze with the glutes

EXERCISE #2
Single Leg Romanian Deadlifts
10 per side then 15 sec Rom. HOLD
NO REST Back to Exercise #2 4 SETS
-Fix eyes on one part of the ground
-Leg far back full extended
-Touch ground, pause, stand back up
-Squeeze and push with glutes

EXERCISE #3
LONG Bulgarian Split Squats (Stutter Style)
6 per side (1 Rep, 3 Quarter Bottom Reps) then into Glute HOLD for 15 secs
NO REST BACK ON TO EXERCISE #3 4 sets.
-Chest up, straight down and up
-Push with front heels, don’t lean forward

Do this complete leg routine twice per week for four weeks, with 10 minutes of skipping before and after!
Your sexiness is my priority. And there ain’t nothing sexier than a fine set of legs! And if you don’t agree? To HELL with you!

We emphasize the shape of the legs with unilateral movements for this routine.

A great pair of legs means shapely thighs, no butt folds and a tight booty. This work out will take care of all that.

Now hot stuff lets hop to it.

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

What do Lindsay Lohan and Oprah have in common? Nothing actually…except they both drink Green Tea. Why? Because its one of the healthiest things you can consume! However they don’t know the true recipe to making the healthiest green tea. Warning: this is a secret family recipe first passed down to me by…myself. Its my Power Green Tea recipe and amongst other things it will…

give you a midday energy boost and give concentration, accelerate weight loss, ward off or help cure a cold, reduce inflammation and improve gut health

Here is the idiot-proof one minute recipe

Put the following in a cup
1 Loose Leaf Green Tea Bag (Go Japanese instead of Chinese)
Half a squeezed lemon
1 teaspoon cinnamon
1 tablespoon shredded Ginger

Note: Do not add milk as it dilutes the health benefits

Pour boiling hot into mixture, allow to sit for five minutes, enjoy!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).