My Day Three OF 30...Workout Online with me. Get the Ebook.

[internettopmentor]

-I'm a fan of your work. Connect with me on facebook by clicking How To Do Internet Marketing The Right Way

[jaw141]

hehe 2:20 watches your cat doing some godmorning streches :D just like his owner :p

How much Cardio should i do each day? to get flat stomach :S and lose fat around the chest area + make it bigger

[tmacyaokobe]

can you give your pussy cat to me ahmad

[White1nsane]

Day 3. 23:25pm here atm.

Morning stretching, warmup of all the muscles and joints

40 minutes dumbells and bands. biceps exercises

2apples, banana and yogurt.

lunch: two dishes of vegetable soup and steamed meat

evening

2 hours of capoeira plus 15 minute abs.

some light egg salad.

btw. I started my own 45 day challenge a week ago so this is my 10th day atm :)) And sorry but i don't have a camera so i cant give you any videos.

Day four for 15-16hours -> time zone differences. Keep it up :))

[Chocomoca1]

Sup? Went to the gym again. Did latin dance class for about 30-40 mins. (I think) for the first time and then used different machines for about an 1 hr. and 15 mins. Had trail mix, water, 100 cal. snack bar, blueberries, oatmeal. My mom is cooking collard greens so I'll probably have that later with whatever I can find...peace out...:)

[brinny776]

Ahmad what do you usually eat for breakfast, lunch and dinner? Your complete muscle!

[makingthebest09]

Hi! Normally I have a protein shake and an energy drink...for breakfast...snack on almonds and fruit, then for lunch I have a salad with protein or I might have just my protein...then next snack might be chicken salad(2 spoonfuls) then for dinner, protein and veggies or fruit... I try to eat just enough to help me refuel...~ahmad

[SherLynn40]

I am soooo getting a pull-up bar!

[blakkandi]

I was kidding... I didnt do 15. I can't even do 1 !!!

lol lol lol. I'm getting a bar too :)

[SherLynn40]

LOL you did say Just Kidding, when you originally said it and i somehow missed that. ha ha We will do it...you watch! I know we can! I wish you lived in Michigan...so we could work out together, Diana...but this is the next best thing!

[makingthebest09]

lol..

[makingthebest09]

it is great to have...you can even use a chair underneath or a bosu ball and assist yourself up...

pullups are like the "squats" for the upper body...

[SherLynn40]

Hey Ahmad! I just showed my husband the bar. He's gonna get me one! I am so excited. I remember on the bars on the playground...back in the day....hanging from the bar and the you would pull your legs up just like that. I'm gonna practice this weekend at Shane's playground....as long as there aren't a bunch of kids around to laugh at me. ha ha

[SherLynn40]

Oh yeah....I could easily do this! LOL Can you see me doing this at Shane's school playground? I'm still working on my upper body strength. It is so motivating seeing you do this though, Ahmad! WOW! I am looking forward to doing my workout in about 10 mins.

[blakkandi]

Yeah Sher lets go do this @ Shanes school. We can totally show them our rock hard abs. I did about 15 or so just a few min ago. Just kidding. I'm fired up and ready now !!! lol

Sher I seen this last night and I was blown away. My husband (David) said ... I've never seen anyone do that before.WOW !!! Ahmad makes it look so easy. Any who. Have a great day @ the salon. I will workout when I get home today.

[SherLynn40]

You did 15? I wanna be able to do just one. LOL I never give up though. That is what makes this so fun. Challenging myself. Here i'm gonna be 43 on Saturday and i didnt even feel this good when i was 23. WOO HOO! Yes...Ahmad makes it look so easy. But if we keep trying...it will get easier for us too. Have a great workout! hugs..........Sher xoxo : P

[makingthebest09]

I have some serious work to do on those...I was struggling...lol

[SherLynn40]

Yeah......you were totally struggling....NOT! You make it look as easy as me doing my client's hair! LOL Did i tell you that i can pretty much do a full push-up now? Not a ton all at once...but even a handful of them is HUGE for someone that has always had Z E R O upper body strength...thanks to you! XOXO

[makingthebest09]

Wow...I have a few other moves I do too but did not want the clip to go too long...Yeah just practice on the low bar hanging for as long as you can...then gradually work up to the move in stages..:) Hope you and your hubby are enjoying your week!

做最佳的小队成员09

[makingthebest09]

Thanks! You can just practice first seeing how long you can hang from the bar...then once you can hold for 30 seconds...try pulling your knees up to waist level, then rest your feet back on the floor--gradually increase the reps...

[SherLynn40]

Great idea, Ahmad! Thanks so much for breaking this down for us. Diana (blakkandi) and I will be doing these before you know it. I am like a little kid in a candy store with a pocket pull of money...I'm telling you! My motivation is back stronger than ever!!!!!

[jfbsf]

how can i lose somach fat and how can can i make my stomach flat??? thank you so much

[TMatt29]

all around cardio will get rid of stomach fat, you can do literally 1000 crunches a day, but if you your body fat % is too high, you won't see those abs. I'm not saying don't do ab workouts, but follow ahmads cardio plans and you will lose that fat.

[SherLynn40]

TMatt29---------Awesome advice you gave to jfbsf. You are so right.

[makingthebest09]

Yes the abs are mainly made in the kitchen...then you want to kick your butt with serious cardio...running, riding, swimming, dancing, etc. to the point you must stop...mark your stopping point then try and beat it the next day...repeat...:)~ahmad

[makingthebest09]

diet and cardio is very important...you want to always do more today in those areas, than you did yesterday...the secret:)~ahmad

[sandramadrigal]

Hello thanxs for replying me. So i need to decrease my weights ok and do more reps. Today i did my zumb3a class for 60min ran for 20 and did weights for 30 min my food intake was good.

[blakkandi]

Worked out for 2 hours

[roydk06]

DAMN IMPRESSIVE, DUDE!

[Reicya]

That is fantastic! I love how the cat just lays there & then turns around like he/she is bored! My cat does the same thing while I'm exercising!

Shalom & Blessings!

[songbird4u]

pull ups are so sexy...

[JustasIam147]

Mmh humh.......I was so thinking the same thing

[songbird4u]

Hello Sweetie it's always good to see you. Now looking at that body you make it hard for me to concentrate. I would love to just run my fingers across those abs... Woooh let me calm down..lol

I did 30 min on stair master today and 25 more on eliptical. I then proceeded with wood chops 10lbs 4 set of 15. Triceps, and obliques. I am definitely into sprinting and jogging and keeping a steady pace of 4.0 on treadmill just to cool down and then increase speed to 6.5 for 1-2 min,, U r awesome

[mzebony]

I can do the first one at the gym (which will be tomorrow or friday) but the other two are going to be a challenge. Even the kitty turn their back on you hehehe!! I just finished Turbo Kick and EASActive! you're doing amazing!! Eating was well today. Lunch I had 2 slices of WW Pizza (1 veggie, 1 grilled chicken). Breakfast and dinner were shakes! Snacks were Cheesestrings, Applesauce and a teaspoon of PB! Day 1 of Operation Clean Eating!

[ripper90x]

that good man you got a hunched back you see all thows people at the gym doing them with an arched back thats bad for at its baddest

[BrownBuna]

This sounds like my problem also. I was steadily losing fat with cardio until I incorporated weight lifting and interval training. Lifting keeps getting easier and I started adding weights in increments of 5 to 10 pounds every week. I was also eating clean, but in the end I added 27 pounds (muscle and fat) in 6 month. Is impossible to build pure muscle only? I just wanted to be lean and toned with visible muscle definition.

[skatestar178]

hey ahmad i get really bad cramps when i jog i need help please..

[anavywife28]

niceeeee, yes! Im talkin about your technique (clearin throat)

[Mslady41]

You better wear a tank (LOL). You make it really hard to focus. Just kidding. LMAO

[sjsosexy]

omg i want you cat.. i know unrelated to the video but hey.. lol

[sandramadrigal]

By the way i have one more question i ran for 30 min as fast as i can, and do weights i have been working out since february, and i don't sore no more, do i need to increase the weight i use, but i want to burn fat, and not gain alot of muscle. What can you tell me please.

[makingthebest09]

Hey before you go to the gym I want you to switch gears.... I want you to still lift but decrease all of your weight a bit and increase your reps...

[makingthebest09]

If your goal is to lose weight(because it sounds like you are gaining lean muscle which is good...but is causing the scale to stick in place...how do your clothes feel,smaller?) then you need to do higher reps..18-20 reps...2-3 sets...light weight...FOR NOW...we will slowly increase the weight you lift as you get closer to your target body weight, ok?

[makingthebest09]

so proud of you btw... just lets really focus on the study of energy balance... if you can master this science...you will hit your goal sooner than later...ok?~ahmad

[miamimap]

Great video, as usual!!! Love watching you share your knowledge and passion with everyone...you are very talented! xoxo

[sandramadrigal]

Ready to go to the gym just wanted to see your video to see what i was going to do over there. I see your kitty in the back, lol also i'm so disapointed with my self i been doing good but every tuesday is my weight in and i did not lose no pound this week i actually gained one so sad, i havent lost no pounds for a week why do you think maibe im in a plateu or something i been eating good. Well heading to my Zumba class i'll post what i did later tonight.

[jrscandy]

Yes thank you, I will be on the site shopping and giving support.

[makingthebest09]

That means a lot...thank you in advanced! Let me know if you need anything...

[seand67]

Thanks again Ahmad, I'll be purchasing your E-book in the NEAR future.

[makingthebest09]

Thanks Sean...no rush...hey post here what you ate...the last email you sent to me...use this as your online journal with me:)

[seand67]

Cool Ahmad. At 6:30 PM (EST), I had a Turkey Burger on wheat bun for Dinner with a glass of H2O (with lemon wedge).

Since I'm @ work, I can't get the pint of blueberries tho...arr