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.

***

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).

What should I eat? No thats YOU asking me, I’m not asking YOU.

That intro was confusing, but I know something that’s NOT, these helpful diet tips. Fads come and go, but these rules will STAND the test of time, and are eternal. NEVER break these!

If its white, it ain’t right
Don’t eat pasta, white bread, rice, sugar, anything carby is thrown out. Its too simple on your body and spikes your insulin.

If it used to fly, swim, or run, its ok to eat
Lean meats like fish, chicken, and elk are very nutritious and should be the majority of your calories. Every meal should be paired with a lean protein. The more natural the better.

Eat green to get mean
Don’t hate on green veggies, they are HERE to stay and you should eat them. A LOT. Not only are they nutritional powerhouses, but they fill you up, fast. They are my number one way to cure cravings. Have one serving with EACH meal.

Fat is your friend
Don’t avoid fats. Fats are crucial for your brain, energy and you eat good fat to lose bad fat. Eat avocadoes, coconut oil, olives, goat butter, eggs, nuts, pumpkin seeds and flax seed. Don’t fear fat. Fat is your friend. You should eat at least 40grams of fat per day.

These are four rules you can’t mess with, if you are already following them, well alright, keep doing your sexy thang, if you WEREN’T following them- well sister, you have your work cut out for you!

***

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).

Every woman’s number one fear when exercising is that when they lift weights they’ll blow up and turn into She-Hulk.

While I understand a woman’s concern with suddenly looking like a big scary dude, theres no truth to it.

And until you believe this, you probably won’t get the body you want.

I think people avoid doing harder work and stick to the easy stuff, like running, yoga, pilates or anything that doesn’t require a lot of effort. Training with weights ain’t easy and you sweat.

Lets go over your concerns

I don’t want to get bulky
Its impossible for women to get bulky unless you use steroids, train 20 hours a week with weights or have more Testosterone than I do! Lets go over it quickly, testosterone is necessary to build muscle and women have ridiculously low levels of testosterone. If you have no fuel, your car ain’t going anywhere. In addition, women’s muscle fibres are more slow-twitch which means that lifting a heavy weight repeatedly will give you tone and definition not bulging biceps.

I have a lot of muscle in X area of my body, I don’t want it to get bigger!

In the approximately over 500 female clients I’ve trained, I’ve never seen the case of someone having “too much muscle”. The truth is that its fat. If you got big legs, you aren’t hiding male bodybuilder legs, you just got a lot of fat. From making

In fact, they did a study where they compared weight loss.

Clothes Fit Better
Burn More Calories- Post Exercise Oxygen Consumption, metabolism fuelled
Reduces Stress
Your Happier
Weight Training= Cardio

In summary, don’t fear the weights, lift them frequently, at least three times per week and with intensity.

***

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!

***

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).

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).