I just came back from a crazy weekend where my best girlfriend got married and I was one of the bridesmen…and yes I just said “bridesmen”

Check out my bridesman uniform here:

It was an awesome weekend that was jam packed with good friends and good times. I also got to hit one of my former clients Luxmi engagement party. Where the big story was how I hooked her up with her Fiance. It is one of the only times I have played cupid so I gotta throw that in there.

So after a weekend of partying and craziness…I need to get my metabolic workout on! And I when I do…I have to use the best exercises to burn the excess fat off my body.

As a boot camp trainer in Thornhill I am usually asked by females (for some reason males don’t ask me about leg exercises…go figure) about what I consider the best lower body exercise in my fat loss arsenal.

Today I’m going to share my personal favorite lower body exercise and all of its awesome variations. It’s called the Rear-Foot Elevated Lunge Variation (a.k.a. Bulgarian Split Squat). This exercise is so effective that you’ll pretty much make your body thunder-thigh proof once you master it!  We do these all the time in our Thornhill boot camps and they are SERIOUSSSS.

Before we get into this, one thing I definitely don’t want to do is feed into the idea of individual body part training and “spot reducing” on certain areas of the body.

I am a big believer in total body training, meaning that we train the upper body, lower body, and core during every single workout. By training the whole body at once we stimulate lean muscle gain and boost up your metabolism to promote total body fat burning.

I like to call this Metabolically Disturbing circuit training.

We need to do this in order to effectively eliminate the body fat that is hiding those areas that people are having trouble seeing; yep the stubborn fat areas that prevent a good body from becoming a great body.

Plus, a diet high in lean protein, fiber, and green veggies and low in unnatural fats and refined sugars and starches is of course a MUST DO if you want to see your muscles tone up in a good way.

It is also important to know that you lose fat in a genetically predetermined way. You can do all the crunches you want but without total body training, proper eating habits, and enough time to get to those stubborn fat areas you will never get rid of your gut, jiggly arms, or the junk in the trunk.

Moving onto the main event: the world’s greatest lower body exercise.

My favorite lower body exercise and lunge variation is called the Bulgarian Split Squat.

So basically we’re going to elevate the back foot on a chair, bench, box, or any other sturdy foot support, usually about 12-18 inches high.

You’ll put your front leg well in front of you in order to make sure that your front knee and ankle are lined up. In general, I tell people to exaggerate how far you put your front leg forward so that the front knee is almost slightly behind the ankle as this really helps reduce sheer force on the knees.

Initiate the exercise by loading the front heel and dropping your hips as low as you can in a pain-free range of motion while staying really tall up top with a proud chest and shoulders down and back. Finish the rep by explosively driving through your front heel to return to the top of the movement.

You can start with body weight only in search of front thigh parallel to the floor or lower depth and then progress by adding speed of movement or by adding dumbbells. You can even incorporate some very cool combination movements with this lower body exercise like adding a curl to press at the top of the movement or even by raising dumbbells overhead to really challenge your core and single-leg balance and stability.

I have yet to find an exercise that hits the legs as hard as this baby does. If you are looking for that apple bottom or just trying to tone up your legs, this exercise should be a staple in your workout program.

If you are looking to tone up those thighs and your bum come join our thornhill boot camps.  Activate your free trial here =>>> Www.GoGirlBootcamps.com<<<=

Dan Go

Ps.  Summer is here in one week. Get into bikini shape now with our women’s boot camp!  Activate your free trial get started on toning that midsection and get those sun dress ready arms.

Click here to get started ->>> Www.Go Girl Bootcamps.com <<<-

I just touched down in Orange County, California where I’ll be attending a fitness conference with the worlds best fit pros out there. It’ll be my first time in “Cali” so I hope to spend at least one day on Huntington beach and try out some surfin. Surfing has been one of the things I have on my life’s to do list.

Any time I hit conferences like these I’m hit with thousands of ideas I can start applying to my markham boot camps and workouts right away.

So I wanted to quickly drop you a sneaky little trick you can start doing now to start reducing fat from your trouble areas ESPECIALLY the belly.

I do this technique a lot in my own workouts as well as my markham boot camp workouts. If you are focusing solely on fat loss it’s one of the best methods you can use:

Lactic Acid Training aka. Positive Tempo training

It’s where you focus on SLOWING DOWN the lifting portion of your exercise as opposed to the normal way of lifting where the lowering the weight would be slower.

Lemme explain a little more in detail…

So picture yourself doing a pushup…

Normally you would push up fast (say like 1 second) and lower your weight down slower (say 3 seconds). You would have what we call a 103 cadence.

With Positive Tempo Training you would actually slow down the push up motion (to 4 seconds) and speed up the lowering part (to 2 seconds). So you would have a 402 cadence.

So instead of slowing up the motion where you bring the weight down you would do the opposite and slow down the motion when you are lifting the weight.

Okay so how does this work?

I’m going to give you the bare bones facts of why this works:

Your body secretes a hormone called cortisol into your body when you are stressed and/or eating bad foods, alcohol etc..this leads to increased fat gain…ESPECIALLY in the belly area.

When you do the positive tempo training techniqe…

Your body automatically releases this thing called lactic acid into your body..in particular the muscle you are using the positive tempo training technique on. After this lactic acid is in your muscles your body is like, “Whooooaaaa gotta do something to stop this from burning so much”

So your body then produces another hormone called GH (growth hormone) which is the ultimate fat burning and muslce building hormone. This counteracts the effects of cortisol and…VOILA! Your muscles turn into a fat burning machine.

Anyways hope this helped out. I do this a lot in my own training and for my boot camps.

If you are looking to for a proven method to melt fat off of your body this summer then email us at info@gogirlbootcamps.com to activate your free boot camp trial.

I gotta hit the gym now. I’ll talk soon and have a great weekend!

This trip was a 30th Birthday/Christmas gift from all of my close friends Adam, Alice, Chicken, Dave, Loretta, Smeddie, Marky Gabo and Sandra. Thank you all for being my friends.

The true gift is your friendship…awwww

Have I told you how much I love working out? When things are at its most stressful I just have to walk in that gym, forget about the world around me and just work my ass off. Nothing on my mind other than the rep I’m on and the muscles I’m working out.

It’s like meditation to me. Every time I finish a workout it is like the worlds problems just fell right off my shoulders and I’m feeling right again.

I….Love….It

I just came from a sick sick sick workout that I wanted to share with you. I’m really looking to lean out and lose as much body fat as possible before I go on my trip. Even though I will be working out down in Asia, I know I will be slightly off with my nutrition….make that VERY off with my nutrition.

So I gotta do what I can to limit the damage.

Here is the fat loss workout that got my sweating buckets and revving up my metabolism on overdrive:

*Please consult a doctor before performing any type of exercise. This workout is not for anyone who has not been working out for the past 2 months.*

50/10 circuits – 50 seconds on/10 seconds off, 4 times around the circuit.

Total time = 20 Minutes (25 Minutes if you do the Tabata at the end)

1. Kettlebell Swings
2. Spider Pushups
3. Bulgarian Split Squats
4. Renegade Rows
5. 2 Point Bridges

*BTW I’m working out to Workout Muse. The best interval soundtracks in the world!*

And I finished it off with a Tabata Squat to Shoulder Press Combo.

If you are not used to working out intensely then I would try this basic 50/10 circuit:

1. Bodyweight Squat
2. Pushups
3. Forward Lunge
4. Bent Over Row
5. Bicycle Crunches

This workout is guaranteed to melt the fat off of your body in record time. If you want to start losing body fat during the holidays then you gotta sign up for my Guaranteed Results Women’s Boot Camp.

Just call Michelle at 1-800-728-8828 and she will set you up with a free trial week of boot camp right away!

Dedicated to your fitness results,

Dan Go

This is Dan Go and I hope you’re doing awesome!

I look forward to showing you how to get the body of your dreams without wasting any more time in your workouts or nutrition. So be on the lookout for some email updates from me…and get ready to receive some of the BEST advice you’ll ever get when it comes to your fitness goals.

And don’t worry, I’m not talking about some technical weight loss science…all our tips are easy to implement and you’ll be amazed by the results you’ll get! So without further ado…Heeeerre’s the secret video that will show you how to lose 1 inch off your waist in less than a minute AND it’s going to reveal the top 5 mistakes that most women make in their weight loss efforts…

Click here to view the embedded video.

And I know I told you I was going to give you one video, but here is a 6 Week Nutritional guide to give your body the fat loss makeover it deserves (...hope it’s OK with you that I give away some extra stuff)

Click Here to Download “Your 6 Week Nutrition Makeover”

Last, but certainly not least…here’s a pretty awesome bonus for you – Below you can download my self-written E-Book called the “21 Secrets of Fat Loss“. This book has some mind-blowing techniques that will keep you swimsuit ready…ALL year round!

Click Here to Download “The 21 Secrets of Fat Loss Exercise”

And if fitting back into your skinny jeans sounds interesting to you…or perhaps you want to tone-up your midsection…or it could be you’re fed up with a muffin top…or maybe you just want to lose over 3 lbs/week…and tone&firm your entire body in the process…then MAKE SURE to check out exactly what kind of results you can expect from our bootcamp…just click on the link below:

www.GoGirlBootCamps.com

Unfortunately we only want to take on 50 clients per location…so to be honest, our boot camp is for action takers ONLY…. So if you want to get in on Markham’s #1 Fitness Boot Camp where you’ll get in shape with your eyes closed, here’s the link one more time…

Www.GoGirlBootCamps.com