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).

You know what sucks. Cellulite. You know what I mean, its those cottage cheese thighs, the subcutaneous fat under the skin. Don’t know what I mean? Lets get a photo.

That is DISGUSTING. SERIOUSLY. Lets fix THIS. What causes cellulite. The holy trinity that contribute to cellulite are insulin, estrogen and thyroid function.

Insulin regulates your blood sugar, so excessive sugar and carbs will need to be eliminate. Too much estrogen, including environmental estrogen will cause more fat to be stored in the thighs and back of the arm. Finally your thyroid regulates your metabolism, how many calories you burn in a day. Excessive starvation will slow down your metabolism.

Now that we know the culprits, what is the plan? Its 10 STEP process

1. I want your sodium less than 2000 mg a day. And I want you to use ionized sea salt to support thyroid function, the iodine helps
To find this out register on www.fitday.com, its FREE.

2. Follow my nutrition rules, they work. I have a free version of my female fat loss program AND I have a video here that gives you a one day sample diet.

3. YOU ARE NOT ALLOWED TO CONSUME Alcohol its inflammatory

4. YOU ARE NOT ALLOWED TO CONSUME Soy as it comes too many xenoestrogens

5. YOU ARE NOT ALLOWED TO CONSUME Plain sugar, fruit is fine as is RAW honey, for a sweetener substitute use stevia

6. YOU ARE NOT ALLOWED TO CONSUME White carbs. No more bread, pasta, bagels or white rice, its gone

7. Do NOT starve yourself EVER. Starvation will equal a slow metabolism and cause fat to be stored down there. Eat consistently in small portions, around 1500 calories

8. Exercise INTENSELY. High intensity exercise. Don’t run, sprint. For an easy to follow method, get my program, it works. Simple.

9. Supplements: I’d like 1 tablespoon of cinnamon, 6 fish oil capsules and 3 cups of Green Tea a day. Consider this your cellulite stack.

10. DO NOT STRESS. Stress fucks up your hormones and makes you look like Joan Rivers. WHAT.

Ladies these ten seemingly easy tips are all you need to get WELL on your way to eliminating your cellulite. Work it work it work it. If you want a work out routine to target that area specifically, let me know and I WILL MAKE IT! And make sure to subscribe, it’ll get you sexy.

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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).

Everybody likes to follow a diet. Atkins, Zone, South Beach, Raw, Mediterranean. You know what I think? Fuck all yall because its Sabotage! Diets are like cults and cults only lead to insanity.

You guys ask me a lot what a good diet is. Well first, I like to replace the word diet, with healthy eating. Second, there is no magic diet that works for everyone, it depends your age, activity, metabolism and goals. BUT I will give you something today that will MELT inches off your butt, put money in your bank account and …..(pause)

Ok maybe not. Heres the truth: this is a ridiculously smart, easy to follow sample day of how to eat healthy.

I AM NOT SAYING this will give you the body of your dreams. I am saying this is a hell of a lot better than how 99% of people eat and if you eat anything like this, you are WELL on your road to sexiness.

We got OATMEAL for breakfast, YOGURT for a snack, SALAD for lunch, FISH for a snack and BREAST for dinner. That’s a balanced day. Different protein sources, a variety of green vegetables, properly timed carbs and good macronutrient ratios. Translation? A sexy body.

Ladies post YOUR current eating routine below and let me know what your favourite HEALTHY food is to eat! And make sure to subscribe, we are getting SERIOUS around here!

Breakfast- Oatmeal 7AM
¼ Cup Uncooked Steel Cut Oats
1 Cup Almond Milk
Stevia to sweeten + cinnamon
Bring above ingredients to boil and let sit for 1 hour
4 Egg whites scrambled (salsa on side optional)
300 calories

Mid-Morning Snack 10AM
1 CUP Low fat Greek Yogurt (150 calories)
10 chopped almonds
Steamed 1 Cup Brussel Sprouts mixed in (or on side)
210 calories

Lunch- Lentil Egg Salad 1PM
½ Cup cooked lentils
2 boiled eggs chopped
5 olives
Chopped 2 Cups Romain Lettuce
Balsamic Vinegar, chopped red onions, green peppers
320 calories

Mid-Afternoon Snack 4PM
1 Can of Tuna with salsa mixed together
IF YOU HATE TUNA: 1.5 Tablespoon almond or natural peanut butter with celery sticks
170 calories

Dinner Chicken Breast with Asparagus 7:30PM
1 Grilled Chicken Breast (cooked in ½ tablespoon of coconut or olive oil)
10 asparagus steamed
300 calories

Whenever you finish working out: 1 fruit + 1 scoop protein powder (or 5 egg whites if you don’t have protein powder)
190 calories

TOTAL for Work Out Days: 1500
NON Work Out Days: 1300 calories

To TRACK Your Calories Go to www.fitday.com and create a free account to see what you are eating!!!

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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).

Want to know the honest truth about losing weight ladies. Its not all about numbers. A calorie just isn’t a calorie. And theres no wonder food. The BIGGEST program, women face are that they either binge, starve or eat well. And for weight loss, this can shut down EVERYTHING. This is why someone can be CONSTANTLY dieting and NEVER lose weight, maybe even gain weight.

Hi, I’m Chef Buff and I’m here to help.

BINGE Days
These are days where you might be good for a good portion of the day. But nighttime rolls around you eat a cookie, than some ice cream, than some crackers, before you know it, you are at Dairy Queen sipping on a root bear float! Binge days are days when your eating is out of control.
The solution is to PLAN your days out

STARVE Days
You want NONE of these days. Its where you grab a coffee in the morning, maybe with a bagel and then until nighttime you eat NOTHING. Then you eat a little something and go to bed.
This wrecks your metabolism
Solution: TIME your meals, eat 5-6 small meals CONSISTENTLY

EAT WELL Days
Congratulations, this is when you sink up and eat well!

If you want to think about the different days like that, heres what you NEED to do. You need to have the MINIMUM amount of binge days, NO starve days and the MAXIMUM amount of EAT WELL days.

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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).

Heyyyyyyyyyy. *Cough* Today I’m going to teach you about 4 foods you think are good at getting you sexy but do ANYTHING but.

Whole-Grain Bagels, Breads and Pasta- Sprouted grain Ezekiel bread
Carbs are your enemies ladies and the refined breads, pastas and the like have too many of them. They will quickly spike your insulin which will send a signal to your body to store fat.

If you have to eat bread, go with the best, sprouted grain Ezekiel bread, its gluten free, high in fibre and protein and actually pretty good for you.

Frozen Yogurt- Greek Yogurt
Oh but it has YOGURT in the title, it has to be good right? Most commercial yogurt isn’t yogurt, its processed sugar fat thats goopy shit. And frozen yogurt is full of sugars and without the main benefit of yogurt: the healthy bacterial cultures.

Stick with greek yogurt or Goat yogurt and add REAL fruit if you want.

Sushi- Shashimi
BONZAI. Sushi seems so healthy, I mean its meat, veggies and a little rice, right? WRONG. The average restaurant

Stick to the real healthy stuff, shashami, that raw fish, thats the good stuff

Canola Oil- Coconut Oil
Canola oil is a frankenfood I hate. Its a highly processed vegetable oil that is unstable in high heat cooking, can release free radicals in your body and may have transfats in them! Cold-pressed and organic canola oil aren’t as bad for still.

A better choice is coconut oil, its anti-bacterial, promotes weight loss, can withstand high heat cooking and is great for you.

By making a couple SIMPLE choices a day, you can make an IMMEDIATE and profound impact on 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).

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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).