Everyone deserves an awesome body. Especially you ladies. Problem is, most people can’t seem to stay on track with their goals. Whether its emotional eating, inconsistent exercise or just a lack of motivation, most fat loss goals are never attained.

Fuck that. Failure is in the past, the future is open to anyone. And whats in your future today? Well this awesome video. Heres a step by step break down of how to attain your goal, stay motivated and actually not want to kill yourself in the process. In the first part, we are going to focus on the MOST important part, the ATTITUDE.

Face the Truth
Facing the truth means from this point forward, you aren’t going to lie to yourself. No more rationalization by saying “I will start tomorrow” because just ain’t going to happen. Be honest with yourself with what your short comings are, how much weight you need to lose and WHAT you need to do.

Change the Attitude
You mention diet to most people and they instantly shrivel. In fact if you tell someone something tastes healthy, it automatically doesn’t taste as good. We need to shift how we think about exercise and eating well.

Instead

Its not a diet its eating well, how your body is MEANT to eat

Its not food its fuel, its what will take your body to the next level

Its not working out its training, working out sounds like a job

Its not hard its a challenge you will overcome

Find the spark
Everyone needs that initial spark to get their butts off the couch. I can’t find that spark FOR you, its something PERSONAL, internal. Here are some examples

To feel more confident to start dating again?
To get into your favorite pair of jeans?
To feel sexy for your husband or wife?
To look good at your upcoming high school reunion?
Because the doctor told you you’re pre-diabetic but that there is still a chance to turn it around?
Because you’re sick and tired of feeling sick and tired?

The only difference between those that succeed with their goals and those that don’t, is that successful people keep trying until they get it. Attitude is the FIRST step in getting anything you want. Next we will talk about internal and then external motivation. Be stubborn, don’t accept failure, learn from it, and you’ll be well on your way to that awesome body.

And ladies if you need any more help, please post your questions here and GET me on Facebook, its where I go indepth and answer all your questions. And if you aren’t a subscriber, well……

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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).

Frustrated with your body? Do you wish you could just swap your body for another one? There are many different body types, but the primary types are apples, pears, hour glasses and pencils. Lets give some QUICK advice for each of these body types.

An apple stores bodyfat in both their stomach and legs. The extra fat in your stomach could indicate too much stress. I’d avoid excessive core work, focus on full body circuits with VERY little rest. As your fitness guru I order you to skip 10 minutes a day, EVERY DAY. A pear stores fat primarily in their legs. I’d eliminate running as you need something more intense! You need to convert your muscle fibres to more FAST TWITCH units. Wake up in the morning to fifty burpees, if you can’t do fifty start at ten and add one a day.

Hour glasses store fat in the hips and back. This means to mean you eat too many carbs, eat fewer carbs and stop drinking a lot of alcohol. Focus more training all muscle groups evenly. Full body strength work outs with less than fifteen reps should be done 2-3 times per week WITH full body circuits done 2-3 in addition.

Pencils, are thin but without definition, and as a result. Pencils need to train for strength and keep the reps low to build up myogenic tonus. They also SHOULD specialize on areas they want to improve. So direct arm work, shoulders and butt work is totally fine. Work what needs to be built.

The bottom line is that all body types can get the body they want and there really is no such thing as a set body type, getting lean will reset your hormones and change how your body looks, permanently! If you would like me to make more SPECIFIC videos on this subject, please leave a comment and let me know what body type YOU are. And make SURE to subscribe, theres a new awesome video a week GUARANTEED!

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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).

Every woman is unique. You got different body types, and yet magazines give you cookie cutter routines. These one size fit all exercise routines produce mediocre results at best. You need something for YOUR body that takes into account your curves and body type.

The problem is women don’t train their body types correctly. They’ll over emphasize problem areas and neglect weak links. In general I see too many people focusing on core work to a point of excess. Remember, even for a woman, excessive work in an area can build muscle there, and there are some areas you DO NOT WANT MUSCLE. This is video for women who have incorrectly trained their bodies and ended up with either enormous shoulders, bigger thighs and a larger core.

And lets be clear, a lot of times when women say “I have too much muscle”, they are still talking about fat. Maybe some photos would do better to illustrate this. Ya see what I am talking about?

And to be further clear, before you take my advice, you should already be relatively lean to be specializing and sculpting. If you still have 15 pounds to lose, focus on overall fat loss and intense circuits.

First, high rep sculpting work outs are NOT what we are after in that area. The basic concept is to reduce the amount of exercise you do in that area and increase the volume in other areas. You need to find cardiovascular exercise that minimizes the area you want lose muscle in. This is because cardio is catabolising, it eats muscle and we want it gone.

Big arms: This is too rare, but obviously I’d eliminate direct arm work, and for cardio, do not row

Big shoulders: No shrugging exercises, minimize overhead pressing, focus on proper technique, you probably aren’t activating the right areas!

Big calves: minimize cycling and running as its a slow twitch muscle fibre and responds to endurance, so these cardio forms will just make the problem worse.

Big butt muscles: If your butt is big and your thighs are small, change your squat stance more narrow, reduce the number of deadlifts you do and emphasize your thighs more than your butt for exercises good cardio is swimming as its more full body

Big thighs, small butt: This is a crime, this means you aren’t using your hips, you need more deadlifts and to squat lower, avoid machines for your legs Great conditioning tools are deadlift walks, kettlebell swings, hill sprints

Thick core: No direct core work for several months

These are dirty simple tips on customizing exercise for YOU. And exercise is all about customization. I want to hear from YOU where you have too much muscle. And make sure to subscribe because thats where all the FUNK goes down, know what I’m saying *shakes head and then nods*

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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).

Want a great body? Got 10 minutes? Then you got all it needs to transform your body from flabby to firm.

The secret? Liposuction. *Cut* I’m kidding. The secret? 3 Point DUMBBELL SWING, WHAT?

Perform 10 Sets of 10 Reps (10 Left hand swings, 10 Right hand swings, 10 both hand swings)

KEY Points
Keep the back straight
Stick the hips OUT
Thrust with the heels
Allow when you explode up for the heels if they WANT to leave the ground
Arm straight
Lockout core and butt at top
Thrust up violently, let it come DOWN like a pendulum
Don’t keep this video secret, spread it like an STD!

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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).

I`m not smart, but this routine is genius. Its simple, elegant and more importantly, effective. Its all about strengthening your lower abdominals which will help tighten up your stomach, help with lower back pain, and give more definition to your belly.

Lets be clear about a couple of things.

1. Doing These Exercises Will NOT Instantly Make You Lose 30 Pounds Off your Waist
2. You are to do this routine maximum 3 times per week
3. Concentrate on tempo, form and contracting your abdominal muscles. Doing this right will help you feel it a lot more in your stomach.

A) Reverse Crunch 20 Reps
PLANK 20 sec x 3
Rest 1 MIN

B) Dead Bug 20 Reps
PLANK 20 sec x 3
Rest 1 Min

C) Scissor Kicks 40 Reps
PLANK 20 sec x 3
Rest 1 Min

D) Leg Raise + Hip Lift 20 Reps
PLANK 20 sec x 3
Rest 1 Min

I don’t want you ladies to get abs, I do want you to have a sexy stomach. Because making the world a sexier place is my JOB.

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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).

Its no secret I like skipping for weight loss, and if you don’t have access to a gym but have a skipping rope, this is ALL you need for a killer work out! This work out takes less time because its more intense. Leaner legs, a tighter ass.

Skipping one minute
25 Burpees
Skipping one minute
25 Push-Ups
Skipping one minute
25 Squats
Skipping one minute
25 Leg Raises
Skipping one minute
100 Mountain Climbers
Skipping one minute
10 Frog Jumps
Skipping one minute
40 Walking Lunges
Skipping one minute
25 Squats
Skipping one minute
25 Push-Ups
Skipping one minute
REST 2 minutes

For added difficulty, repeat 2-3 times!

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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).

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, 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).