Do this to LOSE FAT!!

Hey JKC readers,

Is it me, or are we constantly bombarded with bullshit information and crappy exercise equipment? Seriously, how many times do I have to remind you that SPOT REDUCING doesn't work!! Doing the Ab Circle is NOT going to give you this excellent physique seen below:

I'll bet you all the marbles in the world she didn't get that fit from using the Ab Circle. I'll admit though, when I was growing up, I got my Mom to order the Ab Roller.

Man, I wish I knew back then what I know now. Did it for a few weeks and then used it as a drying rack for my clothes.

Here's some advice for you...99% of the Ab gimmicks seen on TV are crap. Don't waste your money...you're better off hiring a professional to teach you the fundamentals of exercise programming, exercise technique and the basics of nutrition.

Remember what I said last post regarding RESISTANCE CARDIO training and how spending hours on the treadmill or recumbent bike or elliptical will NOT chisel your body? Well, I've included some COMPLEXES in this post to get you going. What is a complex you ask? A complex is a series of exercises performed with an implement (barbell, dumbbell, sandbag, keg, medicine ball etc.). The implement can't be put down until the entire complex is complete. The options are endless, but I've included 3 sample complexes below.

Complexes are excellent for METABOLIC DISTURBANCE / CONDITIONING. Like I've said before, creating more muscle will increase your metabolism and increase your calorie expenditure at rest. Performing complexes in your workouts will also ramp up the EPOC - Exercise Post Oxygen Consumption - leading to even more calorie burning. Complexes are great for men AND women and can be completed as the entire workout or as a FINISHER. Finishers are exactly what it sounds like...something at the END of the workout to finish you off!

Check out these complexes and let me know what you think.

Single Arm Dumbbell Complex:

1. Hang Snatch x8

2. Push Press x8

3. Overhead Squat x8

4. Forward/Reverse Lunges x8

5. Bent Over Row x8

Perform all exercises in a row without placing the dumbbell down. Take 1 minute rest and repeat the complex with the other arm. Perform 3-5 sets per side depending on how much you want to look like this:

Keg Complex:

1. Stiff Leg Deadlift x8

2. Bent Over Row x8

3. Hang Clean to Press x8

4. Zurcher Squat x8

5. Zercher Reverse Lunges Alternating x8/side

Perform all exercises without placing the keg down. Take 1 minute rest and repeat for 3-5 sets.

Randy Couture Complex with Sandbag:

1. Bent Over Rows x8
2. Upright Rows x8
3. Overhead Press x8
4. Good Morning x8
5. Split Squats x8 (each leg)
6. Squat to Behind Neck Press x8 (modified to Front Squat to Overhead Press in video)
7. Stiff leg Deadlift x8

Here's a video showing the exercises...note I only did sets of 4 reps per exercise.

Perform all exercises without putting the sandbag down and take 1 minute rest. Perform 3-5 sets depending on how much you want to vomit.

Thanks for reading and watching,

PLEASE leave your comments below or on Facebook,

Jon-Erik Kawamoto

PS. Check out what Gareth had to say about JKConditioning. Gareth is a Volunteer Firefighter in Port Moody and came to me with goals of passing the physical testing required to becoming a career firefighter.

"I met Jon while as a peer of his at the Justice Institute. After competing with and against him through numerous physical and mental challenges in our program, I came to realize that his strength and conditioning was at another level. I went to Jon as a "physically fit" person who could not break a personal plateau. He took an inventory of my past workout regiments & fire department fitness test scores. We began a program focusing on working from the ground up, core, legs, full body exercises and high intensity interval training. He has tailored a program that builds my body in preparation for a challenging lifelong career. Essentially, I was training in context to my career path, something I had not previously done. My overall strength and conditioning continues to improve. My recovery time after intense physical activity has diminished considerably and I am fully confident in my body's ability to pass any future fitness tests. At the end of each workout, Jon has me looking forward to the next challenge."

Gareth L.

Volunteer Firefighter, Port Moody, BC