All posts by scottcolby

How to Gain Muscle and Get a Flat Stomach

I had the pleasure of interviewing Vince DelMonte, Creator of No Nonsense Muscle Building.

Among the topics we covered were how to build muscle and lose fat at the same time, strategies on how to get a flat stomach when trying to build muscle simultaneously, some advantages of a full body training routine versus a split routine and the one thing women need to be doing different than men to build nice, lean, sculpted sexy muscle.

Check out the audio interview below with Vince, and then take a peek at No Nonsense Muscle Building.

4-Minute Abs

There has been more and more research coming out that show that to lose fat, get a flat stomach and 6-pack abs, your workouts can be very short. But how short can you really make your workouts? 15 minutes? 10 minutes? How about in as little as 4 minutes?

You may have heard of a type of interval training called Tabata intervals. The length of a Tabata interval is exactly 4 minutes. Can you imagine if all you had to do was a 4 minute circuit every day, and you would blowtorch that excess body fat and get a flat stomach?

The question I receive the most often about this topic is: ‘How effective can a workout be with just 4 minutes of exercise?’

The answer is simple: VERY effective.

The name Tabata Interval comes from a research study conducted by Dr. Izumi Tabata and his research colleagues. The study was published in the journal, Medicine and Science in Sports and Exercise. Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest.

The cycle is repeated 8 times, for a total of 4 minutes.

An intense workout such as this has the advantage of taxing both your anaerobic and aerobic energy systems. After only 6 weeks of training like this, Dr. Tabata noticed a 28% increase in the anaeorbic capacity in the athletes that he studied.

Tabata intervals are also very effective for fat loss. This type of interval training will
raise your metabolic rate for several hours after the workout session is completed.

You will continue to burn fat several hours throughout the day. Many other studies confirm that this powerful ‘after-burn’ that you experience because of interval training is a lot more effective for fat loss than low intensity, continuous exercise.

Now I can’t confirm that you can get a flat stomach and 6-pack abs by just working out 4 minutes a day (along with a proper diet, of course). But in my recent transformation, there were several days where I strung together 3 or 4 of these 4-minute intervals for a 12 to 16 minute workout. These proved to be very effective and time efficient.

All of my 4-minute circuits that I followed were taken from these 4-minute workout DVD’s

Here is an example of a workout for you. It only involves one exercise. You would do this exercise for 20 seconds as fast as you can. Then you would rest for 10 seconds. Repeat this for a total of 8 rounds which equals 4 minutes.

The exercise is a squat thrust, push up, jumping lunge combination. It will work your abs, your chest, shoulders and arms, along with your legs and sky-rocket your heart rate. When I really push it, I can get about 4 to 4 1/2 repetitions of this exercise in 20 seconds.

See the video below for the technique and then enjoy trying it. : )

Unstoppable Abs

I recently did an interview with Scott Tousignant, the Creator of Unstoppable Fat Loss, and I thought it was pretty powerful so I wanted to share it with you. Especially since we just kicked off January and are beginning a new year with new dreams and goals, this is a perfect audio to listen to. I’ve already listened to it several times myself (not to hear my own voice, mind you, but because Scott reveals some powerful advice). : )

He talked about how and why your mindset, your support team and your values and philosophies are just as important as your exercise and nutrition. Scott also talked about some incredible people he has learned from. People that have been near death or who have undergone 49 surgeries due to cerebral palsy…people who may have endured much more than you or I (certainly more than me). These people have become unstoppable in anything that they do and are a part of Scott’s Unstoppable Fat Loss Program, an inspirational audio series that I recommend that you take a peek at.

By the way, this interview was part of my Amazing Abs Formula teleseminar series, so you may have already heard it. But I would encourage you to listen to it over and over again because it’s powerful stuff.

How to Get Flat Abs in 100 Days

I recently had the pleasure of interviewing Dax Moy, author of The Magic Hundred, right before Christmas. While we didn’t talk specifically about how to get flat abs in 100 days, we did talk about how to achieve 100 goals in 100 days. So if getting a flat stomach or 6-pack abs is one of your goals, then the information Dax shared would apply.

Among other things, Dax revealed….

what you can do to get out of a financial crisis right now…

how to suspend disbelief…

how to find your passion so you can find motivation day after day…

how to stay focused so you can accomplish tasks

In short, this was a call that anyone can benefit from. I’ve already downloaded it to my iPod and listened to it again. Dax also talked about his Magic Hundred system which is a combination of a book, audios, accountability and support system.

I recommend you take a peek at The Magic Hundred. I used it quite a bit in 2007 to help me achieve all of my goals. And don’t forget to listen to the interview. You can do that below.

Quick Six-Pack Abs Workouts

I’ve been home a little over a week visiting my parents and sister in Fairfax, Virginia over the holidays. It’s great to be home for awhile to visit family, friends and eat lots of moms homemade goodies – especially her baked desserts.

It’s also been a time where I got to try out my new Flip video camera so I could show you some of the workouts that have helped me get a flat stomach and 6-pack.

I like to do full-body workouts, that are quick, but intense. Much of my training philosophies are shared in Mike Geary’s The Truth About Six-Pack Abs. It’s worth a read.

Both of these workouts require no equipment, except for a jump rope. You can do these workouts anywhere – I prefer doing them outdoors, no matter what the temperature is. And both of these workouts took about 12 minutes. So no time excuses! : )

OK, the first workout I performed 100 turns of the jump rope, 20 lizard crawl push ups and 10 squat jumps. My goal was to perform as many rounds as I could in 12 minutes. This workout was great for my entire body. My abs were rocked, heart rate was through the roof, and my upper and lower body were on fire by the end of the 12 minutes.

The second workout was 30 mountain climbers each leg, 10 jumping lunges each leg and 10 T-stabilization push ups. My goal was to do 4 rounds as fast as I could. So get your stop watch out. Again this rocked my entire body, especially my abs.

Below you’ll see video of both workouts. By the way, my mom filmed both videos. How did she do? : )

The Best Ab Workout to Blast Belly Fat

My buddy and colleague, Mike Geary, author of The Truth About 6-Pack Abs, wrote this article and said I could share it with you.

The answer to the age-old question of “What is the best ab workout for losing stomach fat?” is…

None! Ab workouts alone don’t create enough of a metabolic response in your body to create fat loss.

As a trainer, nutrition specialist, and fitness professional, I often get asked what the best types of exercises and workouts are for losing stubborn stomach fat in order to bring out visible six pack abs. The problem is that most people with excess stomach fat looking to try to uncover their abs are searching for some “miracle abdominal workout” that is going to slash the fat off their abs in no time.

The thing is… they are going about the problem entirely the wrong way! The truth is that you don’t lose stomach fat by doing ab workouts.

The problem is that focusing most of your time and effort on abdominal exercises and abs workouts to try to flatten your stomach and bring out 6-pack abs is simply wasting your time from doing the correct workout programs that will acutally reduce your body fat for good.

If I were to choose an answer as to what the best exercises are for losing belly fat, my answer would include full body exercises such as the following:

various forms of squats, lunges, deadlifts, clean & presses, snatches, swings, presses and pulls, mountain climbers, sprinting, etc.

These types of full body exercises would encompass a much higher percentage of the workouts I would design instead of abs exercises directly targeting the midsection. The way you combine those full body exercises into a strategic workout that maximizes your metabolism is also very important.

Don’t get me wrong… I do recommend a certain amount of exercises that directly target the abs and core, but these are only a small fraction of the programs I design for my clients as your time is better spent focusing on the full body exercises that stimulate the greatest hormonal and metabolic changes within the body. In addition, a side-effect of working out using mostly full body multi-joint combo exercises are that you indirectly work your entire midsection even though you are not specifically targeting the abs.

Keep in mind that the most important factor for losing belly fat to see your abs is actually in the nutrition arena. No matter how hard you workout, if your diet is full of junk, then your abdominals will be covered with ugly fat. Nutrition is without a doubt the “king of getting a six pack”.

So let’s clear this up for good…

Stop wasting so much of your time focusing on situps, crunches, leg raises, and all those silly worthless “ab contraptions” in your efforts to try to develop 6-pack abs. Instead focus on high intensity full body lifts using combination multi-joint exercises all strategically combined into highly effective fat loss workouts. Couple that with a healthy diet full of natural unprocessed whole foods as close to their natural state as possible, and those elusive six-pack abdominals will yours in no time!

Check out below for more of my key strategies for getting flat sexy 6-pack abs for life.

Learn more about Mike’s secret strategies for losing stubborn stomach fat at the internet’s authority for Getting Flat Six Pack Abs

What Abs Information Would You Like to See?

I will be creating a lot more abs content in the coming months and I would like to know what you would like to see. If you could please leave a comment on this blog as to what you would like to see, I would appreciate it.
Here are some choices

Please choose 3 things you would like to see more of and rank them in order 1, 2, 3 (1 being what you want to see the most).

Just add a comment to this blog post with your choices and I will see it.

Would you like to see more:

Abs Exercises (do you want pictures or videos)
Abs Workouts (do you want pictures or videos)
Abs Audios (teleseminars, interviews – like Amazing Abs Formula)
Abs Diet (nutrition info, meals, etc)
Abs Mindset (visualization, goal setting, motivation)
Abs Support (creating a community so we can all support each other, mastermind, talk to each other…like a MySpace or Facebook for abs)
Abs Success Stories (audio interviews with others who have transformed their abs)
Abs Coaching (Q&A calls with me and other experts)
Abs E-Book
Other (maybe something else I haven’t thought of)



The Best Exercises For Great Abs

My fitness colleague Scott Tousignant and his wife Angie put together a great video demonstrating some of the most effective exercises to create amazing abs. Trust me, if you want great abs, sit-ups are not the answer. What you need to do is work the transverse abdominis muscle along with the internal and external abdominal oblique muscles. These muscles act like a girdle and tighten up your midsection. To work these muscles you need to do twisting and core stability movements.

Here’s the great video demonstrating Scott & Angie’s top 10 abdominal exercises…

Remember that in order to achieve 6 pack abs you will need a solid nutrition program combined with resistance, interval, and cardio training. Not to mention a powerful ‘Unstoppable’ Mindset to drive you to fat loss success.

Scott and Angie do less than 10 minutes of abs training each week. There’s no need for hundreds or thousands of reps. Increase the resistance and only do 10 reps for each exercise. Your abs will get worked with other exercises such as squats and anything else that requires stability such as renegade rows.

Scott Tousignant, BHK, CFC is the creator of Unstoppable Fat Loss, “What separates the fat loss success stories from the people who continue to struggle to achieve their dream body”

Scott has also authored 2 books that are transforming the bodies of people around the world. “The Fit Chic” and “The Fit Bastard” not only contain a FULL YEAR of workouts, they provide intense motivation to drive you to fat loss success.

You can grab a free month of workouts at the following sites:

The Fit Chic

The Fit Bastard


Amazing Abs Transformation

A lot of you know that I put myself on a 12 week program of mindset, eating and intense exercise in order to transform my abs and to get them as flat and defined as possible. What you may not know is that for the most part, I followed the Every Other Day Diet plan, a nutrition program written by Jon Benson. It was simple to follow – I never counted calories, never kept a journal of what I ate, was always able to eat when I was hungry and still was able to enjoy my favorite treats.

Jon Benson will be my special guest on Thursday, November 15 at 8:00 pm Eastern, 7:00 pm Central as part of the Amazing Abs Formula teleseminar series.

Below are my before and after pictures – the first one taken on August 16, 2007 and the second picture taken on November 8, 2007.

Amazing Abs Before Amazing Abs After

Sprint Your Way to Flat Abs

One of the best exercises for developing a flat stomach and 6-pack abs is sprinting. Just think of the way an athlete looks and trains. If you ask any athlete what they do to work their stomach and it is doubtful that they will tell you crunches. On the other hand, sprinting is a requirement in just about every athlete’s training.

Here are a couple of reasons of why sprints work so well for developing the abs and why they may be the king of all abs exercises. There is no exercise that generates more force in the abdominal musculature than sprinting – and total degree of muscle activation and length of time the muscle is under tension plays a big role in muscular development.

If you think about a sprinter running down a track at full speed, their arms and legs pumping, it is the enormous amount of force and pressure generated by the contraction of the abs that allows the body to stay upright and stabilize. Even one 10 second run can induce a tremendous amount of muscular stimulus on the abs.

Now, for an abs exercise to be considered the best, it also needs to accelerate fat loss. Almost all traditional abs exercises, like crunches, are poor fat burners. You can do them all day long and you still won’t be burning fat. Sprinting gets your body in an anaerobic state which causes a metabolic ripple, spiking your fat burning for hours and even days after the workout.

So not only are sprints on of the most effective exercises for developing strong and muscular abs, they teach your body to be an effective fat burner.

Check out Amazing Abs Formula for more information on how to develop a flat stomach and 6-pack abs.

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