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3a Babll f quah a ba nx u cs wi a
su-wi, van i.
rais u u as uni
aa f, in
ba back s a is sin n
fn f u sus [A]. pusu is back, bn u kns,
an w u b uni s
f u is a a as aa
f [B]. paus, an un
sain siin.
3b PuhupAssu a usu siin wi
u as sai an u
ans si bn su
wi. yu b su f a
sai in f u a
u anks [A]. Bn u bws
an w u b uni u
cs na ucs f [B].
paus, us usf back
sain siin, an a.
2b Ivd w
Scu a ba in a w ack aabu wais i, an i un-
na i. gab ba wi an v-
an, su-wi i, an an
f i wi u as sai.
yu b su f a sai
in f u anks u a
[A]. pu u cs ba [B].
paus, an sw w usf
back sain siin.
2a Cvdumbbll pupgab a ai f ubbs an san
wi a bnc u f. pac
u i f n bnc [A].
pss u i f in bnc
an us u b u uni u
i is sai bu u f
f is si ff bnc [B]. tn
w usf sain si-
in. d a u s n u
i , an n un aun an
a wi u f .
1 Cabl c pAac a siu an i-
u f a cab sain. Wi
cab au, an
aains u cs wi b ans
an san wi u i si facin
sack [A]. Sw ss u
as fwa uni c-
sai [B]. paus f 5 sc-
ns, an vs vn.
d a u s, an n un
aun an wk u si.
By theNUmBerS
24Number of sets per exercise thatproduces the biggest boost
infat-burning hormones, accordingto multiple studies
FAST AbS:
The wORkOUTtis 30-inu wku wi bun awa u b fa f Alternate between
workout A and workout B, witha day of rest after each session. For
exercise 1 in eachworkout, do 2 to 3 sets of 10 reps, resting 60
secondsafter each set. Then perform exercises 2a and 2b as apair.
That is, do 12 reps of exercise 2a, rest 60 seconds,
and do 12 reps of exercise 2b. Rest for 60 secondsagain, and
repeat until youve completed 3 sets of bothexercises. Follow the
same procedure with exercises3a and 3b, alternating back and forth
with the samesets, reps, and rest.
DIreCtIons
815Number of reps shown to elicit thegreatest increase in
fat-burninghormones
60Number of seconds you should restbetween exercises in order to
keepyour fat-burning hormone levelshigh throughout your workout
3Number of seconds you shouldtake to lower the weight (or
yourbody) on most exercises
3a Babll dadlifla a bab an i aains
u sins. Bn a u is an
kns an ab ba wi an
van i, u ans jus
bn su wi [A]. Kin
u w back naua ac,u u s u an us u
is fwa as u san u wi
bab [B]. lw ba
f an a.
3b Dumbbll puh pSan in a ai f ubbs
jus usi u sus, wi
u as bn an as facin
ac . yu f su b
su-wi aa an u
kns si bn [A]. di u
kns [B], an n xsiv
us u wi u s as u ss
wis sai abv u
sus [C]. lw ubbs sain siin an a.
2a off dumbbllv lugSan in a ubb in u
i an nx u su,
wi u a bn [A]. Wi u f
f, s backwa in a vs
un an w u b uni u
back kn as ucs f
[B]. pus usf back sa-
in siin an a. d a u
s, an n swic as an
un backwa wi u i .
2b Chiup
gab a cinu ba wi a su-wi, unan i, an an a
as n [A]. Nw squz u
su bas wn an back,
bn u bws, an u
f u cs ba [B]. paus,
sw w u b back
sain siin, an a.
1 Babll llula a bab wi 10-un
as an affix cas. Kn n
f an ab ba wi
an van, su-wi i.
psiin u sus ic v
bab an k u w
back naua ac [A]. Sw
ba f wa, xnin u
b as fa as u can wiu
in u is sa [B]. paus f
2 scns, an vs v
un sain siin.
A
A
B
A
A
A
A B
A B
B
Keep the barclose to yourbody from startto finish.
A
B
thi blly-buig pla fm The Mens Health Big Book of Exercises is
thelast fat-loss workout you will ever need. Created by Craig
Rasmussen, C.S.C.S.,it employs the cutting-edge workout formula
used at Results Fitness inSanta Clarita, California, one of
Americas top 10 gyms. Here, Rasmussen fills inthe exercises for
you. But in the book, youll learn how to choose the movesyourself f
rom a menu of more than 600 exercises . So any time you want a
newroutine, all you have to do is plug and playand watch your gut
melt away.
A B
A B
BDont allowyour upper
arms to dropas you perform
the exercise.
Keep your armsstraight fromstart to finish.
Use a hand-over-hand grip.
Your front thighshould be at
least parallelto the floor.
Push your heelinto the benchas you push yourbody up.
Aim to touchyour collarbone
to the bar.
This workout is excerpted fromT Mns halt big boo ofexrciss,
which has hundredsmore fitness routines and usefultips, along with
complete instruc-tions and full-color photos of over600 exercises.
Order your copy atmigooofxrciss.com .
Keep yourcore braced sothat your bodystays rigid.
BKeep your
wrists straightand press
the weightsdirectly above
each shoulder.
Your shouldersshould dip abit below yourelbows.
WorKoUt A WorKoUt B
C
the FAt-loSS FormUlA
PhotographsbyB
eth
BISCh
o
FF,grooming:VassilisKokkonidis/FordArtistsNYCforKeratase;frontofposter:groomin
g:MiaSarazen
B
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