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).

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).

Weight loss can be a bitch. And we don’t like bitches. Besides sabotaging your diet and just NOT working out, if you are actually working out, eating your greens and still can’t lose weight, this video is for you. Here are the three most probable reasons why consistently working out is NOT producing results for you.

You Aren’t Fit Enough
How do you lose weight? By forcing your body to adapt to new challenges. If your work outs are getting more intense, every single week, you are doing something right, just give it time.

For complete beginners, usually the first 8 weeks are just spent getting the body fit enough to lose weight.

How do you know if you are fit enough to effectively lose weight? Well as a standard rule, you should be able to do 50 burpees. I’m in my house, I’m not going to demonstrate this exercise. If you can do less than 50 burpees in 2 mins, you are at adequate fitness level to lose weight effectively. If not, better keep busting ass.

Your metabolism is wrecked
Have you crash dieted before? Have you been known to binge sometimes and starve at others? Would you say you’ve been on a diet for a LARGE part of your life? Inconsistently eating quality nutrients sabotages your metabolism and will make it HARDER for you to lose weight. The SOLUTION? CONSISTENT, SMART eating over a period of time will reset your metabolism. Eat LOTS of protein and LOTS of greens.

Undiagnosed hormonal problems
Sometimes it ain’t your fault. Gut problems, constipation, chronic stress, blood sugar, thyroid or estrogen issues can all potentially wreak HAVOC on your body. If you suspect your body ain’t doing what its supposed to, consult a qualified physician. Always better to be safe than sorry.

Sometimes we make weight loss MORE frustrating than it needs to be. Make sure to subscribe to stay up to date with all the latest health STUFF.

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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).

For women, weight loss will take LONGER than men and can be very frustrating. And misinformation is your worst enemy. You’ve been lied to about a lot of things and today I’m going to set the record straight. Here are some things you should know about

A calorie is NOT a calorie
Is a calorie a calorie? No. This is not true. A thousand calories of pop corn won’t have the same effect on your body as a thousand calories of chicken breast. The metabolic, hormonal, satiety, and even thermic effect of foods all matter. So the next time you think about snacking on something bad because its “only” 100 calories, think again. Everything counts. Junk is junk. And puts junk in YOUR trunk

Women should focus on photos not scales
The scale is a tricky bastard that lies to you and leaves you crying every time. Your bodyweight can fluctuate 6-10 pounds a day. And only 25% of your body is fat, so WHY weigh the whole thing? You are setting yourself up for failure. Instead take monthly photos and do measurements to honestly keep track of your progress! Pants don’t lie.

Don’t Follow Current Trends
There will always be some new diet that’s going to wipe away your fat and cure the common cold. These are promises too good to be true. Don’t run around to every single new fad that’s comes predictably every Spring and New Years. Instead, train like its going out of style, eat for performance and you’ll have a body of a goddess.

Remember, there ain’t no short cuts, but you know what to do to get results. So ignore the noise and get your sweat on.

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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 already outlined in a previous video how what you crave is related to your hormones and how when you crave specific foods you might be deficient in. Today I’m going to give you 5 SIMPLE nutrition tips for reducing or completely eliminating cravings and building a better body today.

Here are my bullet points to curing the most common problem: late night eating and cravings for sugar.

1. Eat always every 2-3 hours something small to keep your blood sugar stable
Missing meals sends a negative feedback loop that causes you to perceive you are hungrier than you really are, so eating something small frequently will reduce your hunger pangs.

2. Eat at least 30 grams of fibre a day
Most people have poor digestive systems since they don’t eat enough fibre. As a result they think they are hungry when they aren’t and their blood sugar is out of whack. Fibre fills you up and keeps you full and reduces cravings

3. Eat at least 100 grams of protein per day
Protein is the number one nutrient deficient in most diets. Without protein you can’t burn fat. Protein balances your blood sugar and is necessary for keeping your metabolism up.

4. Eat vegetables with every single meal
Vegetables have almost no calories, fill you up, provide crucial nutrients necessary for fat loss and help rebalance your hormones.

5. Drink at least 4 litres of water per day!
Most times when you are hungry, you are actually just thirsty, so ensure that you get a lot of water, like 4L of water. Anytime you are hungry, drink 500ml of water and see if you are still hungry 15 minutes later.

These tips are pretty obvious, but are you following all these? Remember theres a difference between knowledge and application

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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).

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).

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).

This video is designed to dispel common mistakes women make when training themselves. These tips will save a lot of time and frustration in the gym.

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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)

played the fool but never the liar. There are lot of myths out there about training. Some that you are probably following RIGHT NOW

Well playtime’s over because its time to snap back to reality.

Lets bust some myths before I bust in your face.

You need to be SORE for a muscle to be stimulated soreness in a muscle doesn’t always mean you are stimulating it and it will grow. If I had you jump on the spot for 30 minutes. Your calves would be FRIED tomorrow. But would you develop awesome bodybuilder calves? NO.

Soreness indicates the muscle has been fatigued but not necessarily stimulated.

Higher Reps Are Better For Fat Loss
I don’t know where this came from where higher reps give cuts while lower reps make you blocky or build muscle.

Higher reps work more muscle endurance and to have a cut or defined look the muscle needs to be dense. And density comes heavier lifting.

Low reps to preserve strength and muscle. If you only do high reps, your fast twitch muscle fibres won’t be stimulated, a you’ll lose muscle and not fat.

Training An Area (Like Abs) To Spot Reduce It
Ladies, stop with the thigh masters and thigh machines. 13 kids, you won’t look like Bruce Lee doing sit ups all day.

If you’ve got fat in an area, training that muscle will just tone up the muscle underneath. You still need to lose the fat.

Training that area will NOT make the fat go away. I see way too many overweight people doing crunches to lose stomach flab, when they’d be better off doing circuits or something to make them sweat.

Now I can sleep easier knowing I’ve broken some myths, exposed some liars and got everyone in better shape. If the camera wasn’t filming I’d totally give myself a high five!

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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).