7 Flat Belly and Cute Butt Secrets FOR REAL MEN!

Enticing headline, isn’t it?

Well,I got news for ya, this isn’t just for men. This is for all walks of life who are serious about doing what it takes to get chiseled abs and rock hard glutes.

And this isn’t women’s, ahem, I mean, men’s health.

And, as a matter of fact, in terms of traffic, the Chronicles of Strength is now a top 500 blog (not bad in a field of over 130 million competitors! – and to celebrate, we are giving away a free SWAG bag!) and beating the pants off both Men’s Health Australia, and Men’s Health Singapore (at least according to Experian Hitwise).

Suckers.

And to me, it’s no mystery why that is.

Because our content doesn’t suck.

The esteemed professional wrestler Sid Viscious once said that 99% of everything is, well, crap.

He used a stronger word than crap of course.I don’t like to use words like that. I have a name for people that use words like that, but I won’t say what it is because it isn’t very nice.

Well, we are the 1%. And proud of it.

And I’m going to prove it once again by giving you seven tips that don’t suck, actually work, and that you can implement right now for some serious fat burning results. You’ll thank me later…

The thing that sucks about dieting, cutting calories, or cutting carbohydrates is that it only takes about a week for your body to adapt to the caloric and carbohydrate deficit. This is why we experience diminishing returns and ultimately hit those dreaded plateaus.

A lot, not all of it, but a lot of this has to do with our thyroid output and leptin levels. If you want to know more about the nitty gritty scientificals behind what all that is and why it matters, just read my Metabolic Reset eBook.

When we consume less, our body, of course, wants to burn less, and it only takes about a week for it to start doing that.

But we’re not going to let that happen. We’re going to hit the “reset” button.

“Wait. You’re not the boss of me. You can’t tell me what to do!”

You’re absolutely right! You can do whatever the heck you want!

But I hope you’ll choose to do what works and stop wasting your time with what doesn’t.

“But how do I know that it’s going to work?”

Please don’t give me another excuse to put another half-nude and semi-awkward picture of myself online. Because you know I will. Rather, just go read even a few of the seemingly endless success stories that we’ve had over the past year since releasing the Metabolic Reset over at the store page and see for yourself!

“Ok. So how do I hit the reset button?”                                           

You binge! Eat as much of whatever the freak you want for one day a week. This will have insulin oozing out of your eyeballs and fingernails, which typically isn’t such a desirable thing but does wonders for bringing thyroid and leptin levels back to where you want them to be for maximum body fat annihilation.

“Can I eat pizza?”

Damn right. You SHOULD eat pizza.

“Pie?”

So long as it’s coconut cream.

“Really?”

No.

Eat whatever freaking kind of pie that you want.

“Wait, won’t I get fat?”

First off, I don’t even know who you are, but I’m telling you no, you won’t get fat.

Well, actually that depends on what you mean by “fat”.

Will you gain a little bit of fat? Perhaps, depending on how you entered your binge day (more on that later).

But here’s the thing, only losers focus on the short term. Winners see the big picture. If binging once a week will allow you to burn 2lbs of fat throughout the rest of the week, then who cares if the one day of binging has you gain 0.5lb of fat. Because in the long run, you are still down 1.5lbs of fat, if my calculus is correct. Which it is.

So let loose and don’t worry about a thang.

Think about it like this:

What would happen if you lit a match, held it under your butt, and farted?

You’d laugh right? Well, assuming nothing went terribly wrong that is…

You’d laugh, I’d laugh, we’d all laugh. It’d be hilarious, and we’d have a great time. We’d tell all of our friends the next day and probably be the most popular kids in school. That is, if we were still in school, and had any friends to tell about it.

“But what does that have to do with burning fat?”

Absolutely NOTHING!

Except EVERYTHING!

When you binge you have lit the proverbial match and restored life to your once monstrous metabolism. You have reset your metabolism and things are cookin’ again. Fasting—and what will be tip #2 will be the proverbial fart – which will act to EXPLODE the fat-burning process!

You see, after you’ve binged, your body is primed and ready to start burning fat so through implementing a tactical 24-hour post-binging fast and therefore, allowing glucagon and natural growth hormone to surge over insulin (which is one of the many amazing things that happens when you actually don’t eat!), we will tap into our stored body fat and obliterate it!

“So, when can I eat again?”

I like to time it so that I finish my binge on 6pm Friday night, which in turn begins my fast at 6pm Friday night. I then time my workout to be between 3-5pm on Saturday afternoon. That way I can almost go right back to eating once I am done my workout. Notice I said almost. Don’t eat immediately post-workout, as that will halt the fat-burning process.

“What kind of workouts are we talking about? Like those cattle-ball things?”

You mean, kettlebells? Sure. That brings us to tip number 2…

I actually don’t like the saying “train like a man”. Because even though almost every man in the world likes to think they know how to train, very few actually do. I was one of those folks all throughout high school. Then, I got smart and started learning from the best. It’s also when I started getting the best results. Not a coincidence.

Don’t let your ego get in the way of what works.

And don’t believe that if you just work hard enough, then good things will come.

That is the biggest load of crap – whether that advice is directed towards fitness, schooling, business, you name it.
< br> Hard work does not equal success.

I know many, many Americans who work their asses off every day trying to lose weight, yet never do. I know many, many Americans every day who work their asses off at their job, yet still have a rather measly salary. I could go on and on, but the evidence is quite clear that hard work alone is not what pays off.

Effective work is where you want to focus your energy. Working hard for the sake of working hard makes about as much sense as banging your head against a wall hoping to get through it (rather than using the door) and about as much fun, too.

Your first priority should always be to seek out what is effective. What will get you the closest to your goals? Then, work smart and efficiently at what is effective (how can you apply the bare minimum principle to what is effective?).

I don’t value hard work. And neither should you.

I could work my ass off running on a treadmill for two hours every day, and be nowhere near as lean as I am today by spending 40 minutes a day, 2-3 days per week working metabolic conditioning via kettlebell complex training.

Now anybody who has put themselves through the ringer that is my Birth of a Hero program knows that metabolic conditioning is far from easy. It would actually be quite safe to say that the Birth of a Hero may very well be the most painfully grueling and horribly masochistic program you ever put yourself through.

But anyone who has stuck with it undoubtedly knows that it works, and it works damn well.

Good science is repeatable my friends, and that is exactly what the Birth of a Hero is based off of.

Metabolic conditioning is the unrivaled king of rapid fat loss because it will not only help to dump the fatty acids into your blood stream (a process helped along by the adrenaline from heavy lifting), but since you are constantly switching between and utilizing multiple energy systems (phosphagenic, glycolytic, and oxidative), you will also burn those fatty acids off – which to me sounds like the most important part! Doesn’t that sound like the most important part to you as well? Well, most folks don’t take that into consideration.

I have a name for folks like that. But I’m not going to share it because it isn’t very nice.

Heavy lifting is great, but the problem with just heavy lifting for fat loss is the process of re-esterfication, which is when you dump the fatty acids into your blood stream but fail to burn them off so they simply transport back into their cozy little fat cells. The problem with just traditional cardio is that there is little long-term metabolic effect, or EPOC. The Birth of a Hero solves those problems by bringing together the best of both worlds through the pairing of moderate to heavy strength efforts and elevated cardiovascular stress.

Here is the Great Destroyer, one of our finest kettlebell complexes found in the Birth of a Hero. Now, if this doesn’t get you excited to start the Birth of a Hero program, then I don’t know what will!

If you want a cute tight butt, then you need to deadlift and squat.  Heavy.  At least 1x a week.

Or if you just want to be downright strong, then you need to deadlift and squat . Heavy. At least 1x a week.

Here’s a bonus tip – If you can deadlift or squat a weight for ten times. It ain’t heavy.

And if you really want a sexy, functional silverback behind, then get on our Prometheus Protocol!

So some days you will be lifting heavy, and other days you will be doing your metabolic conditioning. But please don’t bother trying to do a lousy “ab workout” at the end of your training sessions. This isn’t planet fitness or the YMCA. If you want a serious functional set of abs, then you need to get serious about training your core. You owe it to yourself to dedicate an entire session to working every facet of your core’s functionality – such as anti-flexion, anti-extension, anti-rotation, and then of course, flexion, extension, and rotation.

Here is a short compilation of my top ten favorite core training movements. Enjoy.

If you are serious about burning fat, well, then, you have to let your body burn fat, and post-workout is the absolute best opportunity for that to occur. I recommend that you spend 20-30 minutes post-workout going for a brisk walk or performing some other sort of low intensity type of activity, rather than cramming your face full of gummi bears ( you know the type of dude I’m talking about, I know you do! I know you’ve seen the dude that brings gummi bears and jelly beans into the gym! DO NOT BE THAT GUY!) and halting the fat burning process.

Also note, that contrary to popular belief, muscle insulin sensitivity is severely inhibited immediately post-workout due to the micro trauma that has occurred (your muscles actually become temporarily insulin-resistant). So while it is true that insulin is at peak sensitivity post-workout, it is your muscles receptiveness to insulin that matters. Your best bet is to wait 30 minutes post-workout and let those fatty acids continue to oxidize and then have some sort of quick-digesting protein source, such as a whey protein. After about 60 minutes post-workout you may then have your carb and protein meal to start replenishing glycogen.

A pre-workout protein shake is a good idea indeed! This makes sense since increased protein synthesis is metabolically expensive, and a handful of recent studies, LIKE THIS ONE HERE, have brought the proof of this to light!

To su
mmarize – having protein before a high intensity training session increases resting energy expenditure. Increased resting energy expenditure (or REE, if your into whole abbreviation game) is a good thing, if you are looking to lean out. Trust me on this one.

Again, the tried-and-true winner here would be a simple whey protein powder.

In the Metabolic Reset, I give the option of a few different pre-workout drinks – some carb-based, and others protein-based. If your goal is max fat loss, stick with protein pre-workout, not carbs.

If nothing else, swing a freaking kettlebell, dewd. I mean it. If you can’t commit to the Birth of a Hero, fine, no offense taken. But at least commit to twenty minutes of two hand swings, three days a week. That’s it! As far as bang for your buck movements go, the kettlebell swing is quite possibly number one.

Also, take the time to learn how to swing properly. This movement is great proprioception and great for learning how to hinge into deep hip flexion and develop power form the hips. And does it work for stripping of body fat? Yes, it works fabulously well, indeed – so long as you follow my other tips on nutrition that is.

Everybody has to start somewhere, and if you aren’t ready for the Birth of a Hero, then this tip is for you. Just start with swings and progress from there. CLICK HERE for a tutorial I put together a while back to teach you the how to properly execute a kettlebell swing.

One note I want to make is that I have recently seen a lot of people just not give a crap about their shoulder position in the deadlift and the swing. This is unacceptable. Stop hanging off your passive structures.

I have a name for people that hang off their passive structures, but again I’m not going to say it because it’s not very nice.

Here is a clip from a seminar I put on at Millersville University where I teach the proper shoulder position for the swing. Enjoy.

There you have it. Seven quick tips you can implement now for accelerated fat loss. Please post any questions you have in the comment section, or just leave some love.

As always, thank you for your time.

And please lift responsibly.

–          Pat Flynn

I know you want the COS Swag Bag…

As of February, the Chronicles of Strength has made it into a top 500 blog, according to Experian Hitwise. This of course, is a remarkable achievement and a cause for great celebration!

None of this would have ever been possible without all of your loyal and continued support. So I thank you from the bottom of my heart for investing your time and health into the Chronicles of Strength.

I promise you I will continue to deliver nothing short of the most reliable, effective, and valuable content.

You will never get any crap from me. I know how valuable your time is, and to show how much I respect that, I will never waste it.

Furthermore, I want to give away some Swag Bags to a few of you awesome readers.

In case you missed the last post the Swag Bag contains the elusive and highly valued Chronicles of Strength T-Shirt, which can be seen in this video HERE, as well as a hard copy of our Birth of a Hero book.

If you want a Swag Bag,  just tell me what you want to see more of on the Chronicles of Strength in the comment section, and I will select two folks at random to receive some COS Swag.

I want to know what YOU want, so speak up, and win some swag!