How to Choose the Best Programs for Fitness and Losing Weight

By Foras Aje

These days, several people are on the search for the effective means to shedding pounds. Especially with the holiday seasons coming around and new year’s resolutions being made all over the place, knowing how to choose the best programs for fitness and losing weight is now of uttermost importance.

Still, the questions remain: Which programs for fitness and losing weight are indeed the most effective to use for success.

Well, personally, I've always tended to believe more in natural methods to accomplish this and perhaps this may stem from the fact that similar methods are what worked for my asthma, acne, lethargy and depression.

When choosing programs for fitness and losing weight, I strongly suggest that you go for the ones that have a proven success rate, are affordable and are not full of gimmicks.

Keep in mind friends that most sites offering so called programs for fitness and losing weight usually have a ripped beyond belief guy and toned lady smiling while working out with equipments and they offer nothing but the same old quick weight loss programs and what's worse is the images you see might not even be affiliated with the site.

Therefore, without you having to spend excessive amounts of money on so-called equipments and gym memberships, I present you with a simple routine for exercise that you could implement and trust me, it works.

- 40-60 Ab Wheel Roll Outs

- Unlimited Chin-ups

- Unlimited Chair Dips

- Unlimited Pull Ups

- Cardio 25 minutes to Whatever (Running, Jogging, Dancing)

As far as the choice for diet is concerned, I strongly advocate the use of the mucus-less diet comprising of Fruits and Vegetables (Roots or Leafy Ones) and occasional Juice Fasts or restricted diet of mono-meals of fruits.

An observation of this simple routine will depict that this is all natural, low-cost, no gimmicks AND you are improving your health immensely contrary to what most programs for fitness and losing weight have to offer.

Still, I must add that make sure you actually enjoy the use of these suggestions as it is a factor of great importance for you to have success with them.

So kick butt and take names my friend.

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on exercise and weight loss programs

What is the Most Efficient Diet Plan to Lose Weight Quickly?

By Foras Aje

I guess I’ll be preaching to the choir to say that to lose weight you have to eat right.

However, considering that we do live in an age where everyone wants things now, there are some folks who are constantly seeking the most efficient diet plan to lose weight quickly in the aim of shedding those excess pounds.

Now, every attempt at diet plans for losing weight the healthy way has their own individual pros and cons, (some more than others), but from research and a personal trial on my self, it will be safe to say the most efficient diet plan to lose weight quickly may lie in the Mucus-less or Mucus-poor diet and its principles.

So what is that exactly?

It is a diet that consists of primarily fruits, leafy and root vegetables in their raw or properly cooked states with the intermingling of periodic fasts.

Furthermore, it employs principles of proper food combination, knowing when to eat and the best parts are there is no need for attempts at calorie counting and losing weight, it provides the answer to the question regarding what is the best diet for losing weight fast and from a health stand point, not only does it lead to a rapid weight loss, but it improves one's health.

So, without further ado, let's see what this most efficient diet plan to lose weight quickly really is.

Breakfast:

A choice of the following

1. A tall glass of Fresh Squeezed Orange Juice.

2. A tall glass of Fresh squeezed lemonade flavored with genuine maple syrup (the darker the grade the better)

Lunch:

A mono-meal of an organic fruit in season for example Apples in the fall and winter, Melons in the summer, Berries in spring.

Dinner:

Raw or properly cooked vegetables in the forms of salads, soups or steamed vegetables.

Now, it is safe to say the suggested tips above do come in very handy when it comes to calorie counting and losing weight for the sole purpose of the fact that with these suggestions, you DON'T HAVE TO WORRY ABOUT that. Just follow the guidelines of eating properly and when truly hungry and one should have no problems with these habits.

One more thing, DON’T use the microwave while you’re on this diet (or any for that matter), believe me, that device is not your friend when trying to be healthy.

I hope this brings to an end your search for the best diet to lose weight quickly and I hope I’ve gained friend too.

Here's to health and Wellness

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on the best diet for rapid weight loss

Here are Some Effective Diet Techniques

By Foras Aje

Finesse, skill and common-sense are some of the components needed to succeed at doing anything, going on a diet included.

Therefore to avoid the results of most diet trends and excessive calorie-counter dieting suffice it to say anyone seeking to lose weight via diet and exercise has to be well informed on the subject of effective diet techniques.

That said, I'd like to offer some effective diet techniques one can implement to make a weight loss regimen both successful and healthy.

Without wasting time and going straight to the point, to succeed with ‘going on a diet’ to shed the pounds, reach and ideal weight AND improve your health, do the following at your discretion:

1. Go with the alkaline, mucus-free diet.

2. Use sweet fruits such as dates, bananas, and persimmons etc as the items for the occasional snacks.

3. Go easy on the use of salt and even then try to use uniodized sea-salt.

4. Eat as much as possible when you are truly hungry.

5. Try to give at least 2-3 hours after the last meal before going to bed.

6. Don't USE MICROWAVES!!!

7. Try to get adequate sleep, rest and exercise.

Other factors include knowing when to eat, the use of proper combinations when it comes to foods, knowing WHAT to eat in regards to cultivation, origin etc and of course your desire to better yourself in the first place.

Oh, one other oft-overlooked factor when it comes to dieting is…DON’T be so obsessed about the whole process in the whole place, it really can be so simple when you know just how to go about doing it the right and healthy way that is.

Well, here’s to improved and improving health friends.

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on good dieting tips

Weight Loss with Bad Knees

By Craig Ballantyne

Q: I do strength training and cardio. However, I do have a question. If I am over 20% body fat, is it ok to do longer duration cardio until I get down closer to the 10-12% range?

Also, my knees are bad and squatting and lunging kill. Is there anything else I can do for my low body that would not involve knee flexion?

Answer: Thanks for the email.

I am not totally against the longer duration cardio if a client's body fat is still high (i.e. above 20% for a male). However, I still strongly believe that it rates 3rd on the effectiveness/priority of methods for getting down to 10% body fat.

1 - Nutrition

2 - Intervals/resistance training

3 - Traditional cardio

As each person's results are individual, I can't accurately predict how much this extra cardio is going to help you with the fat loss. But there is only one way to find out. Give it a try.

So let's just give it a 4 week trial though. Let me know how you plan to fit it into your sessions. I prefer adding it on to the end of an interval session (therefore, this interval session is done on a non-weights day). Let me know your plan.

And for your knees, well, the exercises to stick to are Romanian Deadlifts, lying hip bridges, stability ball leg curls, and limited-range (pain free) split squats, and limited-range (pain free) squats.

Only go through a range of motion that does not cause pain (and this goes for any exercise). If it hurts the knees, stop.

Your knees should get better with weight loss. Also, you should see a nutritionist to discuss your eating patterns and fish oil supplementation.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Tips On How To Get Rid Of Back Fat

By Rishi Chawla

Do you have that loose back fat that you have been trying to get rid of? Are you dying to wear that low waist jeans but cannot afford to because of that loose flab on your back, then read on as I give you some very important tips on getting rid of it.

1. Exercise-there is no substitute. You need to choose exercises that basically target your back, like dumbbell rows, back extension, hyper extension and so on. Just do a search for these exercises on Google and you will get a variety of explanations on how to do them.

2. Diet-try and eat 5-6 smaller meals a day rather than having 3 large meals. This will help you get you fat levels down.

3. Get a swiss ball- this is one of the best piece of equipment you can get, there are various exercises specially targeted to your back which can really help you get rid of that flab.

4. Cardio- do some interval training, basically what this means is that you have to perform a high intensity workout followed by a low intensity one. For example do 2 min of running on the treadmill followed by 2 min of walking, repeat this for 20-30 min. I guarantee you this is the best form of aerobic exercise you will experience and will really help you get rid of that extra fat.

If you follow the above tips, I assure you will be get rid of that flab very effectively and quickly. Keep trying and do not give up.

If you found this article helpful and would like to learn an accelerated way to loose that back fat, then simply visit- http://www.mirecco.com/fatloss.html

Diet Information & High Protien Low Carb Diet

By William Walters

Today we are going to talk about the importance of to a healthy High Protein Low Carb Diet and how it will help you to lose weight.

The rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the high protein low carb diet in working to get those pounds off, and keep them off. Fact that there are more people than before who are classified as either overweight, or are obese, or a little chunkier than they would like to be.

A lot of other factors cause this to happen such as genetics, overeating, saying no! to that second plate of food, and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed and very harder to lose the weight they just put on.

The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not any good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery which is very expensive to say the least.

Weight loss depends on the condition of a person which includes the following; weight, health, calorie-intake, age, gender, lifestyle, stress level and fitness routines.

Being overweight does not necessarily make a person unhealthy though. It just makes the person a bit unfashionable, and feeling sluggish, and non-motivated sometimes. Medical Studies have shown that people who are a bit overweight live longer than those who have normal weight don't ask me why? but,its been proven already.

There is no quick or overnight solution for quick weight loss. You will have to stay on a high protein low carb diet something as zone diets, and gather some diet information then start your diet and stick with it and you'll eventually lose the weight you want to lose.

Nutritionists and other Medical experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and a great daily or weekly exercise plan.

The first thing a person needs to do is to choose a diet program designed by a dietitian or another health or medical professional. The patient has to be evaluated before any program can be started. The program usually consists of an daily eating plan, and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment what I mean by this is a good frisk walk around the park daily would be proper for an elderly person. Whereas a mile or two run would be great for a younger person. Always ask your doctor's advice before starting a rigorous exercise program.

The best exercise plan should have cardiovascular and weight training exercises also. This helps burn calories and increases the muscle to fat ratio that will increase ones metabolism and lose weight quicker.

A good healthy diet should have food from all the food groups.

This is made up by two things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes remember the old saying! an apple a day keeps the doctor away, also micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly-saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight. "Stay away from any kind of animal fats" if you want to lose weight.

All diet plans are designed to make the person reduce the amount of calories taken into the body. This does not mean that the person has to eat less, just eat healthier portions. Means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.

During the course of the program, the person should still consult with his or her doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan, and maybe even the exercise plan to further lose weight.

It is up to the person individually to stick to the program to see that it works for them.

William Walters, the owner of OurDiet.info is interested in writing articles relating to health issues. Visit the site - http://www.OurDiet.info – for more information on everything you should know about Ediets, Zone Diet, Acid Reflux Diets, Zone Diets, South Beach Diet Information, High Protien Low Carb Diet and while you're there pickup some FREE reports " On Dieting and Losing Weight" Learn How To Fight Back” from the site.

Lose Weight & Improve Your Cholesterol

By Craig Ballantyne

Do you know everything you need to know about your health status?

Sure you look great in the mirror (or do you?), but do you know everything you need to know about your cardiovascular health, blood sugar levels, and cholesterol levels (both good and bad cholesterol)?

Preemptive disease prevention is the single most powerful technique anyone could ever use to extend their life and stay healthy and energetic for decades to come.

You might be a father of a young family who wants to be around to see his children go to college, get married, and have kids of their own. Who wouldn't, of course?

But often, men and women have stressful, time-consuming jobs that don't give you time for exercise, not to mention the crappy eating options that go along with that type of lifestyle. So you owe it to your family to know how your health is, and then to try and improve it.

Knowing your health information is extremely important to anyone that has a family history of heart disease or diabetes. Research shows that genetics are one of the biggest factors determining your risk for these diseases. So the more you know now, the better you can avoid problems in the future.

You want to be able to provide for your family for a long life, right? Spending a hundred bucks now on your health could save your family literally tens of thousands of dollars later.

And as a trainer, it is important to know your personal health information so that you can continue to set the best example to your clients. If you think you can eat all the fast food you want just because you are active, the truth is that it can seriously and negatively impact your health. And who would want to be trained by someone that has terrible cholesterol levels or high-blood sugar?

And what if, after getting your results back, you find something out of place. Won't you be glad that you took the steps to correct it now instead of later? Getting your blood tested is such a simple thing to do. And when you get your results, you and your family will all have the piece of mind knowing your health status, and what you need to do to improve it.

Now I've been using strength and interval training for many years and that helps people lose weight faster than anything else. And although I'm still relatively young, I believe that it is never too early to know your blood cholesterol and blood sugar values.

In fact, I suggest that everyone over the age of 30 should get a baseline physical examination and get as many of the following blood tests done as possible.

So earlier this year, I went to great lengths to get my results. I was willing to do whatever I had to in order to get my results and to learn as much about my health as possible.

So not only did I get the normal blood tests done (cholesterol, triglycerides, and blood sugar), but I also went to a University laboratory to have even more blood tests taken that will give me an even more accurate estimation of my cardiovascular disease and diabetes risk. These additional tests included hemoglobin-A1C (HBA1c), C-reactive protein (CRP), and homocysteine.

It is also important to know your hormone levels for fat loss, so I had insulin and testosterone tested as well. If your insulin levels are not controlled, you will have a hard time losing fat. And if you are a man with low testosterone levels, then you will have a hard time putting on muscle and losing fat. Men that eat a very low fat diet tend to have low testosterone. But they can be returned to normal simply by eating healthy fat sources.

So simply by following the strength and interval program and a healthy lifestyle (eating lean protein sources, healthy fat sources, low-glycemic and high-fiber fruits and vegetables), you can improve your health status. And add intense exercise to the mix, as found in the strength and interval workouts, and your health levels will improve dramatically so that you can live a long, prosperous life full of vitality.

My Results

(All goals are for primary prevention of disease)

Total Cholesterol = 157mg/dl (Normal = 150-225)

HDL = 54 mg/dl (Normal = 30-70, should be over 40)

LDL = 103 mg/dl (Normal = 70-130)

(Lab's comment on HDL: Your level is very high!)

TG = 1.90 mM (Goal: less than 2.3mM)

Glucose = 73mg/dl (Goal = less than 130)

HBA1c = 4.6 mg/dl (Less than 7 is very healthy.)

(HBA1c measures your average blood glucose over the past 4 - 6 weeks and is considered to be a better indicator of diabetes risk than glucose.)

Insulin = 6.7 IU/ml (Normal = 6-20)

CRP = 1.16 mg/l (Normal = Up to 4.9)

(Normative range for untrained persons 1.6-4.3 while trained persons can be as low as 0.52)

Homocysteine = 11.2 µM

(Normative ranges 5-15 µM, average 10 µM: 15-30 µM = moderate hyperhomocysteinemia)

Testosterone (total) = 647ng/dl (Normal = 270-1100)

For more info on these measures, please see your doctor. For more info on training, look for articles on strength and interval training.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Are You Ready to Start a Weight Loss Program

By C Lynn Beebe

Most people will regularly say they need to lose weight. Many of these same people start one or more weight loss program each year. However, few of them give any thought to whether they are actually ready to begin such a program.

You may be thinking that anyone who wants to lose weight must be ready to start a diet. If they weren't, they wouldn't want to lose weight in the first place, right? Being ready to start losing weight requires that one be in the proper mindset or it is nearly impossible to achieve success. By having the proper mindset, or attitude, toward weight loss it is much easier to maintain the motivation necessary to stick with a program.

So how does a person know if they have the mindset required for success on their weight loss plan? The first step is to make a list of all the reasons for losing weight that matter to the person who will be losing the weight. Good reasons for losing weight for one person may not carry enough meaning for someone else to make a difference.

Once a list has been made, the potential dieter needs to decide how important these reasons are. If they fall in the "would be nice" category they are probably not strong enough to provide any motivation for staying on a plan for very long. However, if they represent a dream or something the person has always wanted, there is a better chance of reaching the necessary level of motivation for a successful weight loss program.

If the reasons are valid and meaningful, the next step is to set some goals. Normally a goal for someone wanting to lose weight will be "I want to lose weight" or "I want to lose thirty pounds." While this may be a good start, it is not nearly specific enough. An overall long-term goal might be "I want to lose thirty pounds in six months." When a big picture goal has been set it is time to break that goal down into smaller pieces and set sub-goals.

Setting smaller, more manageable goals will result in a greater likelihood of success. Each sub-goal should be in writing and list specific results to be achieved, the steps necessary to be taken and the time frame required. Goals should be reviewed at the beginning of each day as a reminder of what needs to be done and they should also be revisited at the end of the day to verify that everything was accomplished.

Momentum will be gained with every success realized from reaching the sub-goals which will result in continued motivation. Having goals and putting them into a written plan provides both a roadmap and a sense of accountability for someone on a weight loss program. Be sure that any weight loss program you consider includes a motivation component. While diet and exercise are certainly important and must be addressed as well, having the proper motivation is a preliminary requirement for expecting success with a new weight loss program.

For more information about weight loss and reviews of reputable weight loss programs, visit http://www.WeightLossSolutionsOnline.com

What To Eat To Lose Weight

By Noraini Maskuri

When it comes to losing weight, we try to find ways to do it with little pain or discomfort. There is really an easy way to do it. Sure we can opt for the latest diet program or visit the gym or we can simply choose to find out what to eat to lose weight.

Keeping a healthy diet is really one of the wisest decisions you could ever make to keep that weight off. This means eating food that contains a wide variety of foods which includes protein, carbohydrate and fat, as well as vitamins and minerals.

The needs of your body do not change just because you decide to lose weight. So eat sensibly and you can do this by planning your meals ahead of time. As with everything else in life, eat in moderation and according to your body needs, which can be determined according to your gender, age and metabolism. What is key is to be mindful of your calories intake from each type of food.

You do need to consume carbohydrate as it is a valuable source of energy. There are two types of carbohydrates - simple and complex. Complex carbo can be found in cereals, rice, potatoes, pasta and bread and this will serve us better than simple carbo which is found in sugar, chocolate, biscuits, ice cream and soft drinks. So consume your carbohydrate to maintain healthy digestive system and some may even lower cholesterol levels in the blood.

Another essential food is protein, which is useful for the growth, repair and maintenance of cells. Protein can be found in meat, eggs, beans, nuts, milk, fish and dairy products.

Good news is even if you are dieting, fats are still needed to balance your diet. Fats help to insulate and protect the body. What you need to look out for is unsaturated fats to derive this concentrated source of energy. What to eat to lose weight is to consume fats from olive oil, polyunsaturated spreads, oily fish and sunflower oil for your fats.

This helps to reduce risk of increased cholesterol level in the blood which could lead to coronary heart disease.

Drink plenty of water at all times as it is vital for your body to function properly and contains no calories.

What you need to eat to lose weight is to set a realistic target and forget about eating

just one type of food to acelerate weight loss, like excessive grapefruit as an example.

Eat small portions throughout the day rather than using up your calorie quota for the day in one large meal. This lessens your hunger pangs and eventually will help you to lose weight.

Replace high-fat snacks with low-fat snacks like apple, banana, carrots, chestnuts, cottage cheese, yoghurt, oranges, celery and crispbread. Avoid almonds, brazil nuts, cream cheese, milk chocolate, peanuts, cheddar cheese and chocolate biscuits.

Eat less meat but more potatoes and vegetables. Use skimmed milk instead of full-fat milk. If you need to use cream, use use single cream rather than double cream. Always use the leanest cut of meat and trim off the fat.

In order to lose weight effectively, you do not need to starve yourself or to go for boring foods. Just be mindful of the need for a balanced diet of protein, carbohydrate and fat as well as minerals and vitamins. Then you choose wisely what to eat from each type of food.

For more tips and secrets of what to eat to lose weight, please visit:

http://rapidweightloss.nmaskuri.com/?ea

What To Eat To Lose Weight

Noraini Maskuri is a net business owner and owns a site on weight loss at http://rapidweightloss.nmaskuri.com

Discover How To Lose More Fat And Gain Muscle While Spending Less Time In The Gym

By Jason Oh

Can't seem to find enough time in a day to fit in a 45 minute cardio workout and another 30-45 minute of weight training?

Unfortunately, 'lack of time' is the main reason why people find excuse to 'not want' to lose fat and gain muscle! Actually training to lose fat (and gain muscle) is not easy, and can be boring!

However, the days of long, slow, boring cardio workouts are not necessary to loss fat only. In fact, a university study has found that trainees who used 'High Intensity Interval Training' lost more fat and gained more muscle than those who trained the traditional ways.

What the results shows is that in order to lose fat and gain muscle more efficiently, a combination of high intensity interval training and strength training can skyrocket your metabolism.

The best part about this workout is, it can be done in less time to lose fat and gain muscle! It's a great motivating factor to try to gain the best of worlds to lose fat and gain muscle at the same time!

The reason why a high intensity interval training is successful is:

1) You lose fat by burning more total calories per pound of body weight;
2) High intensity workouts such as weight training and Interval training helps boost growth hormone levels which benefits in gain of muscle;
3) It has a greater metabolic stress on the muscle, and you will continue to burn more calories during the time your body is resting. As the muscle rests, it works harded to recover, grow and replenish the energy that was used during a workout, which helps to lose more fat and gain muscle.

Therefore, a high intensity interval training is more important than just doing steady cardio and isolation weight workouts. It burns more calories in a day, lose fat and gain muscle, all at the same time.

Best of all it gets more results in less time!

So there's no more excuses for the 'lack of time' to lose fat and gain muscle.

Even if you do not have the desire to lose fat or gain muscle, a high intensity interval training is for you.

Another benefit of the program is, it combats boredom as you are working in cycles of high and low intensity work instead of a long period of one activity.

with this program, not only will you lose fat and gain muscle, your cardiovascular endurance, raw speed and explosiveness will improve. A better athlete!

By mixing bursts of high intensity workout with low intensity periods of recovery, you will burn more calories, lose fat and gain muscle with less time in the gym.

And there's no reason to get stressed over how many calories you need to burn during a training session. What's more important is how many calories you can burn during the day.

With a high intensity interval training, you will lose fat, gain muscle and save time! However, remember to get the right nutrition into your body to keep your metabolism up and running.

-Want To Build Muscle And Lose Fat At the Same Time?

-Discover A Time Efficient, Research Proven Workouts To Boost Muscle Growth And Blowtorch Body Fat For Good.

Lose Fat, Build Muscle Now!

Weight Loss Workouts for Busy People

By Craig Ballantyne

You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forarms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com