Celebrity Fitness Trainer Ramona Braganza (3-2-1 Baby Bulge Be Gone!)

She has revealed her famous 3-2-1 exercise regimen This compound exercise will get you in and out of the gym in under an hour.
Compound exercises are multi-joint movements that work several muscles at once. It's very efficient way to train, saving time, burning fat, and building more muscles by recruiting more muscle fibers in one exercise. Many compound exercises are Functional Fitness exercises; these are exercises that strengthen you for real life situations, helping you to feel strong and prevent possible injury.

3-2-1 Sample Work Out

1.Squat and Press: The squat and press is performed by squating with dumbbells held in each hand over the shoulders then on the up motion the arms extend up in a shoulder press.
Instructions on how to do Squat and press:
1.Position dumbbells over the shoulders and squat down
2.Push up evenly through the feet until standing straight up then extend the dumbbells over head in a press.
3.Slowly lower back down to start position and repeat.

2. Plie Squat The Plie Squat involves a variation on foot placement that helps target your leg muscles in different ways. Here's how:

1. Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay alined with your toes, so don't go out too far.
2. To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
3. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
4. Only go down as low as you can without compromising your flexibility or your balance.
5. Push back to start without locking the knees.

3.Leg and Biceps Curl: Place right foot on chair. Balance on left foot. Hold the weights at your side.
Curl arms, bend left knee, don't let it go over your toes. Do 10 reps per side.

4.Tricep Dips The tricep dip is an excellent exercise that works the triceps using your own body weight in a very simple way.
1.Place your hands beside you on the bench with your feet placed out in front of you.
2.Keeping your back straight and your tailbone close to the bench, lower yourself until your arms are at a 90 degree.
3.Raise yourself back up to the starting position by fully extending your arms and contracting your tricep muscles. Repeat action.

5. Arm and Leg Burn Balance on right leg holding lightly parallel to floor. Weight in left hand.
Pull wight forward your ribs. Keep left foot fixed. Do 10 reps per side.

6. Push-up and Plank :
Get into a push-up position with your back straight. Do 10 push-ups.
Afterward hold plank(arms straight)for 30 seconds stomach tight.
For more info:www.ramonabraganza.com

I strongly recommend you to buy this DVD. You need to invest only $8.99 for yourself. You won't regret it.( well maybe you will, because Jillian definitely makes sure you work really hard.)

Jillian Michaels - 30 Day Shred

She bases her workout on the 3-2-1 method: 3 mins strength, 2 mins cardio, 1 min abs. There are 3 levels.Level 1 is a sweat, level 2 is challenging, and level 3 is just downright difficult. If you really want to get a good workout and to jumpstart your weight loss get this DVD you will not be disappointed. It's great for those who are short on time too and want to try something new; every workout is just 20 mins! It is an intense, interval geared workout that is surely to promise results if you apply yourself.

Click here Jillian Michaels - 30 Day Shred

Doing crunches like crazy isn't the only way or the best way to get a tight tummy. Try these moves from Ramona.

1.Plank Twist: Start in push-up position, and contract our abs. Bend your left leg and bring your left knee up under your stomach and toward your right shoulder then return to starting position, and switch sides. Repeat 20 times.

2.Wood Chop: Begin in squat position holding an 8pound dumbbell with both hands in front of your right ankle. As you stand up, contract your abs, keeping arms extended, and rotate your torso to the left, raising the dumbbell in the air. Return to starting position and repeat 10 times before switching sides.

3.Scissor Kick: Lie on your back, keeping your hands tucked under your lower back or butt for support. Press the small of your back against the floor, and your legs 6 inches, keeping them straight.
Contract your abs as you lift your left leg straight up, making sure your lower back pressed against the ground. Quickly bring down the left leg while simultaneously lifting up the right leg. Repeat 20 times.
Keeping your head raised engages your abs, while the kicking works the lower ones.

4.Seated up twist: Sit on the floor with your knees bend and arms extended in front of you, hands clasped. Lean back so your torso is at a 45-degree angle to the floor and your abs are tightened.
Twist your body from side to side, making sure you leaning back with your abs tightened. Repeated 20 times. "When I worked with Jessica Biel, she really liked this move. I gave her a 4-pound medicine ball to make it more challenging" says Fitness Trainer Ramona Brangaza.
Picture from www.ramonabrangaza.com

You've already tried every "miracle diet" that's come along and nothing has worked to help you shed that excess tummy fat, right?

You've probably also done all of the hundreds of crunches, situps, leg lifts, and other useless abs exercises, and that stomach of yours doesn't seem any flatter, does it?

You might also think that anything labeled at the grocery store as "low fat", "sugar free", "low-carb", or "whole grain" are good for you, right? Think again! You've been deceived by the clever marketing of huge multi-million dollar food corporations...

FACT - Did you know that most foods labeled as "sugar free" or "low-carb" actually contain artificial sweeteners, sugar alcohols, and other additives that create a hormonal mess inside your body, actually stimulating your body to STORE more belly fat and stimulate cravings! And foods labeled "whole grain" only have to contain a small fraction of whole grains where the majority can still be refined starches and sugars that spike your blood sugar faster than a sugar-laden soda!

What About Ab Machines?

You may also have tried a couple of those crappy "abdominizer machines" or "ab rocker-roller-lounger" gadgets you saw on the late night infomercial, yet you still see no signs of toned sexy abs developing, right? And don't even get me started on those worthless "ab-belts"!

You've probably also done the hours and hours of boring cardio in the past, and that didn't seem to strip off the unsightly belly fat either, right?

And you were just flat out scammed at the supplement store when you bought those "advanced fat burner" pills that you saw in the clever magazine ad...

FACT - Did you know that supplements like the bogus fat burner pills aren't even regulated in the US to assure that there's even any active ingredients at all in the pills?

Yep, according to US law (ever since the DSHEA Act of 1994), there's no oversight or regulation of supplement companies to assure that their claims are accurate or that they are even honest about what's in the bottle. With several thousand supplement companies, that leaves room for a lot of scam artists and a LOT of worthless products that don't cause any fat loss in your body at all.

Click Here to Learn More Truth About Six-Pack Abs!
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer (CPT)

How to do the 3-2-1 workout

Complete this one-hour workout five times a week and try to fit in some extra cardio at the weekend

* CARDIO 1

Start with a 10-minute warm-up on the cross-trainer or by running up and down stairs.

* WEIGHTS 1

Repeat this circuit of three exercises three times.

Step ups: Holding a 2kg dumb-bell over your head with both hands, step up and down on a bench or stair, leading with the right leg. Do 10 repetitions on each leg.

Chest presses: Lie on your back on a bench with a 6kg dumb-bell in each hand. With your arms out to the sides, bend your elbows until they are vertical. Lift up the weights until your arms are straight. Return to starting position. Repeat 20 times.

Ab crunches: Lie on the floor with your hands behind your head and your legs bent. Lift your head and feet off the ground and draw your chin towards your knees. Return to starting position. Repeat 20 times.

* CARDIO 2

10 minutes of kick-boxing combinations with a sparring partner or punchbag.

* WEIGHTS 2

Repeat this circuit of three exercises three times.

Dumb-bell rows: Bend at the waist, back parallel to the floor. Hold 9kg dumb-bells in each hand, hanging in front of you. Without locking your elbows, lift the weights up to your hips and slowly lower again. Repeat 10 times.

Squats: Stand with feet slightly apart and knees bent, holding a 3kg weight in each hand. Squat until your thighs are parallel to the floor, while lifting the weights out to the sides to shoulder level. Repeat 20 times.

Squat thrusts: Stand with feet together. Squat down and place your hands on the floor. Jump your feet back into a push-up position, then back between your hands, and stand up. Repeat 10 times.

* CARDIO 3

10 minutes climbing stairs or walking up a hill.

* CORE 1

Lie on your front and push your body off the ground in a press-up position. Hold for one minute. Take your body weight on one hand, raising the opposite arm vertically. Hold for one minute, then repeat on the other side. Finish by stretching.

Here is the Jessica Alba's Daily Menu Sample:

Breakfast: Jessica starts her day with an energy-packed meal like hard-boiled eggs or scrambled egg whites with toast.

Lunch: She is filling up nutritious foods like salads with chicken or lean fish.

Dinner: She doesn't indulge in lots of sauces or high-sodium foods. She sticks to lean meats and plenty of veggies.

Snacks: She has two snacks a day that includes fruits,vegetables and low-fat cheeses. Ramona also suggests products made for the South Beach Diet by Kraft.

Drinks: She drinks two to three liters of water every day. She stocks her fridge with VitaminWater XXX which Jessica loves because it contains cell-repairing antioxidants from acai berries, blueberries, pomegranates.

You're about to discover what might be the most powerful fat loss system ever developed. It's the same diet program fitness models and bodybuilders use to reach single digit body fat levels and achieve rock-hard muscle definition that makes them look like walking anatomy charts.

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Is Your Diet Burning Fat or Making You FATTER?

If you're making the same deadly diet mistakes as most other people, you might lose some weight temporarily, but you'll actually get fatter in the long run. Your body is just way too smart for these "ordinary" diets to ever work - you can't fool a metabolic and hormonal system that's the result of thousands of years of evolution - You have to work with your metabolism, not against it!

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