If you’re really serious about losing weight, it is inevitable that you watch the kind of foods you eat.  This does not mean that you have to eat nothing but vegetables as some have told us, but that you learn to pass up on most of those foods we enjoy picking up at the windows without leaving the comfort of our cars. You know the ones I’m talking about? Those we even buy our children just because they come with toys?

These foods may be good tasting but are not healthy for you because they are usually high in fat and sugar.  They end up giving you lots of useless calories and weight that is had to take off. If you want to lose weight, you should consider giving a break to fast foods, cookies, candy and other sweets, canned foods and products marked low fat or diet.

Giving up these foods may seem to be a challenge at first but if you keep your eyes on the desired results, you will win the battle. I’m talking out of experience. For a long time I never gave thought to what I ate and it showed through my body. When I chose to watch what I was eating, I found it a little had to give up some foods. I did not give them up all at once, but slowly took them out of my diet and I’m still working on it.

It’s also important that I mention that once in a while, I will treat myself to a fast food or “junk food” that I like. This helps to let my brain know that I have the power (self control). You see people tend to do things they know they shouldn’t be doing. It’s the sin nature we all have. So when you know you can do it but are just exercising self-control, it makes you feel good about yourself.

I remember one time while checking out at one of the grocery store, a clerk made an observation that I must be someone who eats healthy because all the foods I had bought were healthy choices. I felt so proud of myself because that was a change for me. I had never really paid attention to what I ate and had always just bought the “good tasting” stuff only. But now, even people who didn’t know me could tell the change.

One of the ways that can help you in changing your eating habits is making home made meals rather than buying already cooked food. This also gives you control over what you put in your food and helps you also get better at cooking.

If you want to lose some weight, start paying attention to what you eat. Chances are, you know which foods you must be taking out of your diet but you are just always coming up with excuses like, I don’t have the time to cook, I love Pizza, It’s my genes, I just can’t lose weight, etc

If you stop making excuses and start changing your diet slowly not abruptly, you will look back a year from now and realize that even your taste buds have changed.

Yours in health,

Moses Kangave

Can you workout only one day out of three and make gains?

I certainly can… and I bet you can too.

Today I begin my audio series where I address your questions and comments. Today’s question comes from Mike K. in NYC who asks…

“Hi Jon…First, I LOVE your Every Other Day Diet and 7 Minute Muscle books! But I was wondering if you could help me with a problem. I’m having a hard time finding the time to make it to the gym using 7 Minute Muscle. Obviously I’m not referring to the 7 minutes (ha!) but the 5-day-per-week Monday-Friday schedule you recommend for beginners. Is there any alternatives? Thanks!”M

Below you’ll find my response and a workout plan you can put to use today to make faster gains with less overall time in the gym. Just click the “play” button to listen in.

Enjoy!

Related Materials:

As you approach the very low body fat levels that are required to get six pack abs, you are going to find that it’s getting harder and harder to carry on. These supplements make it easier.

Casein Protein Powder

The first supplement that’s very popular among most who are looking to get six pack abs is a good protein powder.  Protein powder is going to enable you to reach your protein needs, which is vital to maintain lean body mass.

If you fail to get in enough protein while taking in the lower calorie intake required for fat loss, muscle mass is highly likely.

This will leave you looking softer rather than hard and firm as you lose weight.  For best results, you want to look for a casein protein powder because these will digest more slowly by the body so the muscles have a steady stream to feed on.

This should also prevent you from getting hungry so quickly, which is another thing that really helps while on your six pack abs diet.

Caffeine

The second supplement you may want to consider, especially if you aren’t regularly getting in a cup of coffee each day is caffeine.  Caffeine will help boost the rate at which the body makes fat available for use by the body tissues while exercising and will supply you with a quick increase in energy when you need it most.

If you take 200 mg of caffeine about thirty minutes before your workout, you should notice that you’re able to push harder than normal and don’t fatigue as quickly.  Since the harder you work in the gym the better results you’ll see, this proves to really help speed up the process of reaching your end goals.

Glutamine

Finally, the third product that you should think about adding as you aim to get six pack abs is glutamine.  Recovery will be slightly compromised while eating a lower calorie diet and glutamine will help maximize what recovery you do get.

Since you don’t want to feel like you’re fatigued before you even start your workout session, taking glutamine each night before bed should help you feel better going into each workout so you’re more motivated to get those sessions in.

So be sure you consider one or all three of these supplements.  Dieting to get six pack abs can be a trying experience but with enough passion, dedication, and persistence you can achieve your goal.  Being sure you get everything working to help you as you will just further increase your chances of seeing success.

Yours in health,

Moses Kangave

Note: I’m currently not accepting new clients but if you are looking for a personal trainer in Beaumont, Banning and the inland empire, you can send me an email to add you on my waiting list or I can recommend you to a great personal trainer. Just send me your details and let me know how I can be of help.

Ever heard the phrase, “Fat-n-Happy?”…

Of course you have. We used to refer to obese guys as a “jolly fat-man”… or perhaps someone who is overweight as “fat-n-happy”.

Is it true? Can (gasp) being overweight actually make you happy?

Rather than giving you my opinion on the matter, I take a look at three national studies on this page.

The presentation is only 5 minutes long… and I reveal the number one case for alarm in the United States and Canada.

Read that again:  The Number 1 Cause For Alarm.

And I’m NOT an alarmist… I’m a rationalist. But stats like these do not lie.

They cannot lie.

And this deals with our children.

Please… go see:

click.here—>  Fat-n-Happy Study

P.S.  I can tell you from my own first-hand experience, which I document in “Fit Over 40″, that my personal 10-year-journey through the muck of obesity was ANYTHING but happy.

I was depressed, to the point of suicide at times (thankfully I never went that far.) I was socially hidden. I wore “fat-clothes” all the time. The few times I HAD to wear jeans or dress pants I rushed home to change into sweats because they were just too damn uncomfortable to tolerate.

Bottom line:  I was “fat-n-miserable”.

I think most people who are overweight or obese feel more despair, sadness, or perhaps just really frustrated than “happy”. Of course you can be happy and be any size, color, shape, etc. But I’ll tell you from my experience that I am MUCH happier now that I’m fit and trim.

Part of that is just because I feel better. The other part is how the brain functions. When you’re more active, you release more “feel-good” hormones… and these are powerful anti-blues hormones… they really make you feel like a champ. At least that’s been my experience.

But go watch the 5-min video and see what you think…

click.here—>  Fat-n-Happy Study

Sometimes you have to nearly lose it all to realize what you truly have.

I can honestly say that I have come close to death several times in my life. I’ve had my share of accidents, medical emergencies, and a near-fatal accident while driving.

But there was something about just laying on the gym floor today with two doctors hovering over me that gave me serious pause.

Time for some major reflection.

Now, before you get too alarmed (for those who know me, or just think I’m a pretty good guy… ; )… fear not. I did not have a stroke or anything like that, thank goodness.

What I did have was a major drop in blood pressure… so much that I came dangerously close to entering the “coma” zone.

I kid you not.

And trust me… I felt like I was slipping fast.

My girlfriend was there with me. I had her kneel down and, just like Spock in an old episode of “Star Trek”, I had her slap me several times in the face. Hard!

“If my eyes roll back, hit me harder.”

The doctor probably thought I was nuts… but I know that’s one way to elevate my blood pressure.

So, what happened? Am I falling apart at the relatively young age of 46? Is my dietary and exercise advise dangerous after all?

No… and here’s why:

I actually VOLUNTEERED for this.

Before you think I’ve totally lost my marbles, hear me out. If you listen to the rest of the story, you’ll see that not only has my advice been of great value when it comes to exercise and dietary strategy… it actually ended up saving my butt!

—————————————–
Really Bad Genetics Meets
The Cath Lab:  A Wild Encounter
—————————————–

First, the “volunteered for this” bit needs explaining… right? Right.

If you read my first book, published in 2004, called “Fit Over 40″ (read more at www.fitover40.com) then you may recall that I went into great detail about my poor genetics and horrible health in my early and mid-30s.

Since then, and knowing exactly how bad my genetics are for such things as high blood pressure (oh, the irony!), heart disease, and stroke, I adopted the dietary plan and exercise routine I use to  this very day. The very ones I cover in “The Every Other Day Dietplan” and “7 Minute Body.”

(If you don’t have these books and want them, you can get both here… The Every Other Day Dietplan Revealed — oh, and I have a short video up on this page if you have not seen on a 1-minute fatloss tip… )

Now, let’s get real folks:  Dietary power and exercise MAY not be enough to overcome really bad genetics when it comes to certain diseases. And being ever curious, I wanted to know exactly how my own health was doing on my plan. So a month or so ago I paid a visit to the hospital to have some tests ran. All my yearly check-ups were okay, but I wanted a closer look at my heart… and I mean “literally”.

I wanted to be “cathed”… this is where they insert a camera into your heart, going up the femoral artery in your right leg, and take a look around. If they find anything dangerous, like a clogged artery, they can fix it right then and there with a stent. A stent is a metal device that presses plaque against the artery wall and opens up a clogged artery.

Of course I hoped I would not find such a thing… and certainly nothing worse. I mean, can you imagine?  “Mr. Benson, you need a quadruple bypass!”

I could not, that’s for sure… and I was fortunate because, as you probably guessed, I didn’t hear those words from my doc.

It’s hard to get a cath done as it’s a risky procedure. I can’t even tell you how I managed to pull it off … that’s how touchy the hospitals are when it comes to this kind of stuff. Afterwards, I volunteered to do 5-10 workouts at their heart care facility so I could hook myself up to some nifty gadgets. I get to watch my EKG (how my heart is functioning during cardio and weights… and it works like a charm!) and really nice doctor folks come by to check my blood pressure (which is always low) during the workout.

Yep… the doc and I wanted to put my workout plan to the test, I guess you could say. I wanted to do it just to make sure I was 100% healthy during my training. You never really “know” I suppose, so I was up for it. And my doctor wanted me to do it just in case what he found during the cath was serious. There’s a lot to this process, and there’s some details I don’t wish to cover for privacy sake… but anyway, back to my story.

It’s long, but it may save your life too. : )

—————————————–
The Good News… The Bad News…
And The Stupid Jon News!
—————————————–

Turns to find out I made a few mistakes… some pretty costly mistakes… but (get this) none of them had to do with my dietary or exercise plan.

During the cath, here’s what the doc said:

“Jon, your heart’s two primary arteries look good… hardly any obstruction at all. And they are nice and thick from exercise.” For a guy who has had a cholesterol level of over 400 before, and a history of heart disease in the family, this was really good news.

“However, your genetics are catching up to you in one of your arteries…. and you need to be more aggressive with your drug treatment to make sure we don’t have to go back in here one day!”

Er… what??

Yep… turns out that the only thing that saved me from a BYPASS (that’s right) was what the doctor called “an enormous amount of peripheral arteries formed from years and years of weight training and exercise.”

Wow.

“Look right here Jon…”  (He showed me my beating heart on camera… freaky…) “See all these arteries? Well the average person doesn’t have them. You do. Congratulations… you earned them.”

Wow again. And remember, I only workout with weights 3-4 times per week and my workouts are rarely over 21 minutes (time under the weight.)

—————————————–
What I Did Right… And What
I Did Wrong… And Why This
Could Save Your Life
—————————————–

So, listen up folks as I’m about to tell you everything I did wrong for the past several years… how it ALMOST cost me dearly (a bypass?… no thanks!)… how I managed to prevent it… and how I ended up on the gym floor today with doctors all around me.

It’s all related. And again, sorry for the novel-like email, but (again) this may save your life.

First, here’s what my excellent cardiologist said I did RIGHT:

1. Exercise:  “Jon, your exercise plan, to put it bluntly, saved you from a great deal of pain… in fact it probably saved your life as these blockages would have been far worse without it.” With it, I had only one artery with enough blockage to warrant the drug therapy that I should have been on for years… more on that in a second…

2. Dietary plan:  “Jon, your diet is perfect for this condition… low in carbs, high in protein and healthy fats is all anyone can do in order to help fight this genetic killer.”  Yep… again… prevention in the form of dietplan saved my butt. Or rather my heart. : )  But it wasn’t enough… at least for one artery. However, it WAS enough to prevent them from having to do surgery on me.

“Jon, the take-away here is simple:  Exercise and dietary plans, even the very best, may not be enough for super high-risk people… but in your case your lifestyle saved your life. And it certainly prevented you from having to have any serious surgery to correct a truly broken heart.”

Talk about EXCITING news… yep… you CAN beat this killer, even when you have MY horrible family genetics. However, like me, you may need some help… more on that in a second.

3. Blood pressure:  “Jon, your blood pressure is excellent. Your lifestyle and very low-dose diuretic has kept your formerly sky-high blood pressure (it was 200/110 when I was 32!) to an excellent 118/78.”  But you know doctors… even “excellent” isn’t enough and they recommended a stronger BP med for “my intense weight training.”

So, I listened… and ended up on the floor today. You see, many doctors do not realize the POWER of weight training compared to cardio. My blood pressure never budges during cardio, but less than 3 minutes into a resistance (weight-training) session it goes down like the stock market after a bad news day.

I mean SHOOTS down. I tried to explain this by letting the doctor see the veins in my legs… “Doc, my veins are MUCH larger than the average person’s… trust me, my pressure is fine.”  “Jon, just try it for a few weeks.”

Bad mistake…. like I said, I ended up on the gym floor today with a blood pressure of 72/45. If I hit 40, I’m literally in a coma. 5 points away… very scary. Needless to say the doc took me OFF these meds and let me do it my way:  With my Every Other Day Dietplan (low-carb most of the days) and good-old exercise.

If you have high blood pressure, I URGE you to take up weight training or resistance (body-weight or band) training. Of course, ask your doc about it first… but I’ve seen first hand for three weeks now how powerful my weight training sessions are compared to intense cardio sessions.

They are night and day folks… weights RULE. Cardio is good, but weights are best. Both of course would be the best course for ultimate health, but most people do far too much cardio and far too little resistance training.

—————————————–
Oops…
—————————————–

Now, here’s what I did WRONG:

1. Cigars:  “Jon, you cannot afford to smoke cigars… ever. They have lowered your protective HDL to a dangerous level. Stop NOW!” That’s all it took folks. Yes, I smoked cigars for many years, but fortunately I was never an addict. I quit that very day.

Guess what? 10 days later my HDL DOUBLED (no kidding)… and without drugs. Of course that’s not all I did…

2. Fat too LOW:  “Jon, you’ve lowered your dietary fat too low… this affects your HDL.”  Yep, I normally eat about 35% dietary fat… and I cut it down to 20% to help me get ready for a photoshoot. Now that I put it back to where it belongs, I still have my abs (yep!) and my HDL is raising as I type.

3. Stress:  “Jon, you are simply working too hard not to do some form of meditation or de-stressing.”  So I dove back into my meditation CDs. (I’ll tell you more about Holosync and my hypnosis CDs in my next email… very cool stuff.)

4. Advil:  “Jon, you take 4 Advil before you train? You’re nuts! That stuff can cause sticky plaque formations!!”  You know, I may never even had an issue if I had known this (and not smoked cigars) a few years ago. Live and learn!

5. And finally… oh, this hurt to hear… no drugs!  “Jon, if you want to make sure you beat this thing, you simply must take some meds to help.”  Okay, I resisted any form of statin drug for the past 15 years (drugs to lower cholesterol.) I opted to try natural stuff… but unfortunately for me I was never too consistent. And I paid the price.

So the doc and I came to a compromise:  I would take the LOWEST dose of statin along with 400 mg of CoQ10 (scary, but this was my idea, not his, and statins deplete this heart-friendly enzyme!) But I wanted a natural solution to the real issue:  small particle LDL. You see, I’ve known for years that I carry the gene that makes LDL “small”. LDL is not dangerous unless it is small… that’s why “total cholesterol” means nothing to me. I’ve seen folks have heart attacks with a cholesterol level of 130. No joke. But their LDL was super-small… like mine.

And guess what?  Dietplans cannot really help this. Well, they can HURT it (too many carbs, too many toxic fats, etc.) but they cannot shift the LDL from small to large.

For that, you need plain old niacin. Just a simple B vitamin… but in not-so-simple doses. In fact it’s considered a drug at the dose you have to take, and you should NEVER take niacin over 50 mg without a doctor’s supervision as it can be very toxic to the liver.

—————————————–
The Conclusion:  The Power
Is In Your Hands
—————————————–

In conclusion, I’m A-Okay… my heart pumps and functions “like that of a strong 20-year-old” (my doctor’s quote) thanks to the extra arteries I developed from my exercise program (how cool!) … but in order to keep that one artery in check, I’m taking his advice and taking much better care of myself than I have been.

Today I learned that this does NOT mean taking blood pressure meds…thankfully… : ) But I had to make some changes. Some of them were “stupid” changes… sure, I know cigars are not good for you. I know you need good fats in your dietplan. I could have used common sense and figured out that 4-8 Advil on workout days was… well, stupid.

But the good news, which is what I choose to focus on, is this:  In the areas that 95% of people NEVER change, I didn’t have to change much at all.

Dietary plan and exercise.

Turns to find out that what I was doing works great… and it did, in fact, save my heart and quite possibly my life.

For more on my dietplan and exercise routine, go here:

The Every Other Day Dietplan Revealed

Thanks for reading, and I wish all of you good health!

P.S.   I got lucky in many ways, but especially so when it came to my doctors. Both of my doctors are young and savvy enough to be up on the latest research on nutrition. They know NOT to buy into this “low-fat” nonsense for heart health. (I’d use a harsher word, but kiddos may be reading… : ) That only works for about 10-15% of the population. The rest of us need to lower our CARBS, not our fats… but the way I do it I get to keep my favorite carbs in my dietplan every week.

The little that I do eat keeps me happy as a clam, and keeps my heart nice and healthy too. A little bit of bad food will not hurt most people… but eating it every day can flat-out kill you.

Please… take this seriously. I promise, my dietplan and exercise routine is a PLEASURE to follow… but if you don’t follow it then find one that IS enjoyable for you to follow… and do it.

Life is too short, you know?

They know that supplements have their place in health and fitness. But they also know – and preach – that eating whole foods is the center piece of your nutrition plan.

And to prove it they just came out with this awesome little ebook called “197 Healthy And Delicious Phat Burning Recipes” that will make your life a whole lot easier.

The best part? It’s only $4.95 because they think – and so do I – that it’s just too important for you not to get your hands on.

Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.

Get a copy of Prograde’s “197 Healthy And Delicious Phat Burning Recipes” and taste for yourself.

http://busymoses.getprograde.com/prograderecipebook.html

Yours in health,

Moses Kangave

PS – You’re literally just moments away from discovering some of the most delicious…easy-to-make…phat burning recipes you can imagine. And it’s less than 5 bucks. Grab your copy RIGHT NOW at:

http://busymoses.getprograde.com/prograderecipebook.html

How do they make these amazing transformations? You may read about their workouts and diets in magazines, but rest assured they’re not giving away all the secrets they use to get that body you see on screen.

What’s the catch? What do they do that you aren’t that gets them these results and that ripped set of six pack abs?

Let’s take a closer look.

It’s Their Profession

The first thing you must realize to help keep things in perspective is the fact that these celebrities are paid big bucks to get the look they’re after.  Chances are if you had a million dollars riding on whether you snuck that cookie out of the box from the pantry, you’d turn away much more often than you currently do.

When so much is at stake, their internal motivation is much higher therefore adherence will be 100%.  Ask yourself if you’ve been 100% in the past? If you haven’t, that’s one reason why they appear to make these miraculous transformations while you’re still struggling with those same last ten pounds.

Also, keep in mind these celebrities typically have their meals prepared for them and have all day to spend in the gym doing their workouts.  They can sleep more for recovery purposes when they’re in training, while you’re stuck at your full-time job 40+ hours a week.

Now obviously this isn’t something you can change – you have to work to earn a living, but to expect of yourself the same results as someone who can dedicate those same 40+ hours to looking great is unrealistic.

They Calorie and Carb Cycle Dramatically

The second strategy that celebrities use that you can start to incorporate into your program to get six pack abs is calorie and carbohydrate cycling.  Far too many people get stuck on their diet and don’t budge for months at a time.  The big problem with this is that the body gets used to a certain calorie intake after so long, so with no change it sees no further reason to change.

Since celebrities are often under tight time constraints to get their look, they’ll really up calories if they need to build muscle and then really lower them when it’s time to cut fat.  This zig-zag approach over shorter periods of time tends to shock the body into responding and giving better results.

They Alter Water Weight

Another thing that many celebrities will do, particularly if they have a photo shoot coming up or a walk down the red carpet is alter their water weight.  They can do this through carbohydrate changes in the diet, hydration alterations, or through playing around with their sodium intake.

Bear in mind that you could do this too, but it’s not always the healthiest of approaches.  These celebrities are concerned with how they look on that day of filming so this isn’t something they are doing all month long.

They Don’t Maintain It

Finally, also remember that most celebrities who do bulk up significantly or get very lean may not maintain this in the long-term.  They’ll keep this body shape until the particular role is up and then they’ll be off to assume a different role altogether.

In some cases they will still keep some of the gains they experienced, but often it is let slide slightly.  Part of the reason is due to the fact that ‘easy-comes-easy-goes’ and since they got the results quickly, maintaining those same results proves difficult.

Since you’re looking for results over the long term, this means it may take longer to achieve them. If you’re fine with a quick-fix that only gets you six pack abs for a week or two, then fine, but the vast majority of people want more than this.

So be sure you keep these points in mind next time you’re admiring the next celebrity transformation you feast your eyes on.

Wanna get six pack abs? click here

Yours in health,

Moses Kangave

Note: I’m currently not accepting new clients but if you are looking for a personal trainer in Beaumont, Banning and the inland empire, you can send me an email to add you on my waiting list or I can recommend you to a great personal trainer. Just send me your details and let me know how I can be of help.

So I figured this would be a great time to share this killer article with you. It’s from my friends and partners over at Prograde Nutrition.

Bottom line: Recent research shows any strength training workout should be followed by proper post-workout nutrition.

It’s all right here ==> http://busymoses.getprograde.com/recovery-research.html

Enjoy!

Yours in health,

Moses Kangave

PS – I’m not kidding around. Do NOT waste your workout by fueling your body with junk afterward. Find out what the RESEARCH shows: http://busymoses.getprograde.com/recovery-research.html

Note: I’m currently not accepting new clients but if you are looking for a personal trainer in Beaumont, Banning and the inland empire, you can send me an email to add you on my waiting list or I can recommend you to a great personal trainer. Just send me your details and let me know how I can be of help.

Got a minute?

That’s all I need to share my first of many video-based 1-minute fatloss tips.

Go here for the first of many….

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

My new design is something to see too.

I have my weekly live 1-minute video, tons of new features… even a “diet quiz” if you care to test your fatloss knowledge.

Plus my main presentation: “1 Tip To A Flat Belly!”

Just don’t laugh at my ballcap/unshaven look in the video… I wanted this to be super-casual, but I may have taken it a bit too far… ; )

Oh… speaking of a flat belly… I’d like to give you yet another reason to eat and workout the way I suggest in “Every Other Day Diet” and “7 Minute Body”…

I had to go to the hospital last week. No worries… I’m fine… just a bit of a scare. Definitely enough to wake you up from walking through life like it will never end! But fortunately for me, only a scare.

Anyway, the doctors in the hospital were amazed when they looked at my heart and lungs (they had to make sure I did not have any infection… and I didn’t.)

“Most 46-year-olds do not have these around their heart,” the doctor said as he showed me the pictures they took. You could see all these vessels around the heart and branching off the main arteries.

“Peripheral vessels… they were formed by your exercise program. Well-done! These help keep your heart strong and healthy.”

Every doc that listened to my heart said, “Wow… strong heart!”

Indeed… resistance training makes it so.

Before I left, after the scare went away, I asked the doctor his opinion on my dietary plan. “Well, obviously you are very lean and in fantastic shape for a man of any age.”

Thanks doc, but I wasn’t fishing for a compliment!  Since this was a heart doctor I was curious as to his thoughts.

“If you had heart disease, or if you want to prevent it, this is the exact dietary plan I would recommend.”

While I expected to hear this, it was still music to my ears.

So, my higher-than-normal dietary fat and protein, lower-carb, and relatively frequent “fun food” dietplan is “ideal” to combat heart disease according to the good doc. And according to my family doctor.

Nice to know.

Read more about my plan here…

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

Remember:  A good dietplan and exercise is not always sufficient to keep you disease-freee… but I love what the doctor told me.  “People who exercise and eat like you LIVE through it and recover much faster.”

Fortunately I didn’t have a nasty virus to recover from… but if I did, I know my condition would have helped me do just that.

Here is a good abs workout that you can do at home. You can do it in 8 minutes or, if you have more time, I suggest you do three sets of each exercise for 45 seconds with a 10 seconds rest in between each set.

For easier timing, I recommend you get the Gymboss Interval Timer

Enjoy the workout.

Note: I’m currently not accepting new clients but if you are looking for a personal trainer in Beaumont, Banning and the inland empire, you can send me an email to add you on my waiting list or I can recommend you to a great personal trainer. Just send me your details and let me know how I can be of help.

To your fitness success,

Moses Kangave.