1. You Don’t Use a Training Log

How can you tell you are making progress if you aren’t recording it? Your ego will inflate your memory and sometimes when you feel like you AREN’T making progress its important to go back to records to show that you have been!

You Try Too Hard
*Fail at the Bench Press*

You let your ego get in the way of making progress. Remember, NEVER use a weight you can’t dominate and accelerate 100%. NEVER. Did I say NEVER EVER?

You don’t Change it Up
*Show Omar approaching the squat rack*
April 2000
Barbell curls, my favourite

April 2005
Barbel curls, my favourite

April 2010
What should I do today? Barbell curls…my favourite!

You need to stick to the big lifts, squats, deadlifts and benchpresses. I’m not disputing that. I’m saying if you aren’t making progress and you’ve been doing the same routine since the dawn of time, change it up. Reps, sets and exercises are merely tools to get you to your goal! Prioritize your work outs to do the most important stuff first!

You Work Your Favourite Muscles
If you are a guy I guarantee you do curls and bench. And if you’re a women you prob. Run and do some core exercises. That’s great, but you have to train your WHOLE body. Everything is interconnected and overemphasizing certain areas can build up imbalances and hold you back. Remember, you are only as strong as your weakest link.

You Use Incorrect Form
Should a SHITTY chin up
Incorrect form just inflates your ego, it’ll never help you. Check that ego at the door and lift a weight you can actually use!

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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).

News flash: celebrities have better bodies than the average bear.

So it’d make sense that if you wanted to look like a celebrity, you should train like a celebrity, right?

Work out like Madonna to look like Madonna, right? WRONG. Here is the truth, courtesy of Chef Buff!

To summarize
1. Celebrity work outs are tailored specific to their bodies, it won’t work on yours, period.
2. The work outs in the magazines are NOT
3. They achieve their body like everyone else: hard work and effort, there are no quick fixes
4. They use performance enhancers.

Now go forth and do whats right for YOUR body .

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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 to get diced, jacked, shredded, cut, stripped to the bones? And no I’m talking about a blender, I’m talking about getting lean. If that’s your goal, there are TWO major things you should focus on for fat loss.

Its all about density and intensity in the gym.

By density I mean doing MORE work in less time. Your focus should be to do your same work out in less time every single time. If it took 1 hour last week shoot for 55 minutes this week.

Density also means adding MORE volume in the same time. So do more super sets (which is one exercise followed by another) and add MORE exercises. So if you did 30 sets in total for Week 1, attempt to do 32 sets in Week 2 and so forth.

Next, its all about intensity. Train hard and lift heavy. The key is to try to keep lifting more and more weight. Or if you are stuck at the same weight try to increase the reps.

If you are continuously getting stronger and more fit, you CAN’T LOSE muscle and you’ll only lose fat. And fat loss

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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).

Like Tic Tac Toe rest while training is One of Life’s Greatest Mysteries!

I mean how long are you supposed to rest? Until you catch your breath?

Or should you do a set when your heart rate is normalized. Or is it better just to keep going and work through it.

What about for fat loss, is it different than training to gain strength.

First what is with ALL THE QUESTIONS.

I’m joking those are good questions, but what people don’t understand about rest it depends on your goals and current fitness level.

Learning how long to rest and to listen to your body will give you EVEN MORE results than ever before!

First of all, the more fit you are, the less you’ll have to rest to lift the same weight.
The more you train, the less you’ll find you’ll have to rest.

The more stressful an exercise is, like lifting a heavy ass weight, the more time you’ll need to rest to restore your CNS, central nervous system and the more you should rest.

Aerobic fatigue, like running out of breath while doing a fat loss circuit requires minimum rest.

Rest truly depends on your goals and what type of exercise you are doing and the number of reps.

What might take someone 90 secs to recover from will only take someone else 30 secs!
And what took you 2 minutes to recover from will only take 1 minute in time!

I’m going to give you general guidelines here.

For a fat loss phase attempt to rest between 45 seconds and 90 secs.
For building muscle between 60 seconds and 120 seconds
And for pure strength 90 secs and over, to upwards of 3-4 minutes

However here’s a scary truth, you SHOULDN’T time your rests! Instead you should learn to listen to your body!

I’m serious. Here is the REAL rule to rest. You should rest the MINIMUM amount of time to give your BEST performance in the gym. What do I mean?

You have to listen to your body to find out what the minimum amount of time you need to rest to give the next set the performance it deserves.

Its called autoregulation. By reading your body you’ll be much more capable of understanding of how fatigued you are and what you are capable of.

Initially when you put the timer away, you might be scared and rest either too long or too little but with time you’ll get used to it.

And this ain’t some excuse for guys to slack off and chat at the water fountain for five minutes.

The purpose of rest is to recover enough energy to training efficiently. Rest is not only for your aerobic and anerobic systems but for your nervous system to recover as well.

By going by your internal clock you’ll minimize the downtime and maximize the results, regardless of goals!

Like the Riddle of the sphinx or how to tie your shoes, rest is a mystery that has been solved by me, Sherlock Buff.

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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).

No bull, no hype, today is just about 3 quick easy to implement work out strategies for increased fat loss and gaining muscle for sexy ladies and buff dudes.

Don’t Have Training ADD, Pick Particular Exercises and Become Great at Them
While your body does need variety, there are certain types of big compound lifts that you should emphasize and keep in regular rotation in your training. Squats, deadlifts, rows, pull-ups, a shoulder press, a benchpress. To become good at an exercise…you have to do it frequently! To be constantly changing your work out every week to “shock your muscles” will leave you weak as a kitten and smaller than Justin Bieber.

Whether its weight loss or gaining muscle my philosophy is to have a variety of energy system work, so change up the cardio and to keep your bread and butter on the main compound movements for exercise.

Don’t Count How Long You Are Resting
Its true, in work outs for clients I write down times to rest. And for beginners its a great idea to have a ball park figure on how long to rest. But the truth is, once you start listening to your body, you’ll find that you can determine how long you should rest.

You can auto regulate this by feeling when your heart rate returns to normal and you feel primed to lift the weight. Lots of trainers will try to look fancy by always timing you, but really they’re just trying to look busy.

Have a Back Up Plan
You should be planning your work outs every time you come into the gym. But you should have three different versions of your work outs, an easy one, a regular one, and a difficult one. But what if the work out you just planned is way too intense for the day? You know what I mean. You’re tired, you don’t want to work out and you just aren’t feeling it. Well instead of committing suicide by doing a routine thats too hard, have a back up plan and do your lighter work out. At the same time, if you just got a promotion, snorted some coke and are flying as high as a kite- do your harder work out.

Listening to your body day by day is far more important for progress, that way you won’t over train or under training on any day, you’ll be targeting your muscles perfectly.

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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).

How would you like to eat more and lose more weight? Sounds crazy?
Its not…its called G-Flux and any high-level athlete or person in great shape
instinctively knows about this.

Essentially its manipulating the connection between energy intake and expenditure, to
blast your metabolism.

See, having an office job is the kiss of death for an amazing body, you are stationary all day.

When I say caloric expenditure I mean the calories you burn. So clearly a high amount of physical activity
will benefit your metabolism. So will increasing your lean muscle mass and timing your nutrients.

Remember
A calorie isn’t a calorie, it depends upon when you consume it

Key points

1. Workout frequently but differently
Your body adapts to that which you do so you must diversify your exercise.

Sample Idea for Week 1
Weight training 3-5 times
HIIT 1-3 times per week
Low-intensity cardio 1-3 times per week

And then increase in the second week the volume and change the activities so instead of running, try hill sprints, or swimming or a kettlebell work out, etc.

2. Time your nutrients for maximum muscle growth and fat loss
Carbs ONLY around work outs
High, frequent protein.
Proper fats

By manipulating your metabolism, you results will come quicker and be more effective. Happy lifting!

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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).

***

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)