Tired of fat inbetween your legs? Well its time to get rid of that shit with this routine that is the SHIT. Hi I’m Omar and today I’m going to save your legs!

Circuit A
A1 Walking Weighted Lunges 10/side
A3 Alternate Jump Lunge 8/side
A2 Bodyweight Lunge 10/side
Rest 1 min resume 4 Sets

Circuit B
B1 Bulgarian Split Squats 8/side
B2 Split Squats 10/side
B3 Split Squat Hold 10 sec
Rest 1 min Resume 4 Sets

C Alternative Box Reverse Lunges
8 reps/side 1 min Rest 3 sets

D Single Leg Squat
8/reps/side 1 min REST 3 Sets

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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).

This video is going to be short and sweet like crack. Everyone’s got problem areas with their body, parts of their body they don’t like. And today I’m going to give some big tips on spot reducing back, love handles, arms, thighs and stomach.

Stomach
Your tummy fat is determined by the amount of stress you have in your life, both mental, emotional, physical, environmental and nutritional. You need to sleep 8 hours, distress and just enjoy yourself. And avoid combinations of high fat and high sugar together.

Love Handles and Back
Are related to how sensitive your insulin is. Translation? Eat LESS carbs, a lot less. Minimize your sugar and keep carbs for breakfast and after your work out ONLY

Arms
Arms are related to your estrogen levels, or the ratio of your testosterone to estrogen. Don’t get sappy, get strong! Lift heavier weights, this won’t make you blocky, avoid a lot of soy and eat A LOT of green vegetables from the brassica family, which is broccoli, cauliflower and brussel sprouts

Thighs
Ladies you naturally have a predisposition towards storing thigh fat. INTENSE exercise is the key. This will be the last area to go. Sound dieting for several weeks, and hard exercises, lots of sprints, kettlebell work, lifting heavy weights with squats, lunges, dips are key. Theres no special key, just hard work!

Use these ninja tips to get more results from your training….today!

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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).

Ladies you eat worse than Ronald Mcdonald. Whether its late night eating, starving yourself or eating frozen yogurt thinking you’ll lose weight, you need help. Right now. Luckily in this video I’m going to unveil five crucial foods that are specific to women to lose weight around your stomach, hips, thighs and butt. Incorporate these in your diet immediately. I selected one from each

1 Vegetable
1 Fruit
1 Dairy Product
1 Carb or Fat Source
1 Protein Source

Brassica Vegetable Family
Examples: Broccoli, cauliflower, brussel sprouts, asparagus
Benefits: Helps rebalance your hormones, removes excess estrogen, free calories and fills you up, provides a crazy amount of nutrients for no calories
Serving Size: 2 Cups per day

Lentils
Benefits: Curbs carb cravings with the fibre, rebalance your hormones, keeps you regular, high source of protein, no farts!
Serving Size: ½ Cup cooked per day

Greek Yogurt or Goat Yogurt
Examples: Goat yogurt or greek style yogurt, go for the high protein version
Benefits: Full of probiotics which are good for your health and gut, good source of protein, easy to digest and great source of calcium
Serving Size: ½ Cup per day

Any berries
Examples: Blueberries, blackberries, raspberries, and strawberries
Benefits: Low calorie, high in fibre, satiates sweet tooths, provides full for your work outs and help repair muscles
Serving Size: 1 Cup Per Day

Fatty Fish high in Omega 3
Examples: Salmon Sardines Mackarel etc
Benefits: Extremely high in Omega 3′s, which are important for fat loss and your insulin. May help spot reduce love handle fat, full of high quality protein, and tasty too. One of my favourite sources of protein
Serving Size: 100-200grams per 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).

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!

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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).

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!

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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).

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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).

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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)