Bollywood Actress Genelia D'Souza Sex Story

Young Genelia D'Souza was the further 'it' girl in Bollywood continually since her film 'Jaanu tu ya jaane na' became the disbelief reach. Everybody was complimenting her nearly 'fresh' and 'bubbly' she looked. Advertisers came and gave her ads and she even got a tube performance. For Genelia all this was so further and so fast with the purpose of she couldn't believe her fluke. Everything she was heartrending seemed to be rotating to gold and she was the happiest person.

But Genelia was still a undeveloped girl and did not understand with the purpose of in Mumbai and Bollywood you hold earn everything, and if you don't keep the righteous fill on cloud nine, you can fall into vast dilemma. The other actresses knew this well. Deepika had to evenly fuck powerful producers and businessmen so with the purpose of she might count on them if she continually into dilemma. She hated it while men who were twenty years elder than her, with fat and hideous bodies would demolish and ravish her undeveloped, sexy body. But Deepika knew better than to rubbish, which is why she was getting vast films and lots of money and held in reserve away from controversies. Even big more established actresses were not safe. Preity Zinta was Ness Wadia's sexual characteristics toy pro many years and was evenly sold to powerful ministers in substitute pro favorable selling laws.

Katrina Kaif, in addition to abuse by Salman, was Vijay Malaya's not public sexual characteristics slave and he did many kinky dull things to her doll like body. Even Kareena had to evenly keep sleeping around with vast guys so with the purpose of she was run to 1.

Genelia had permanently heard these stories, but she concept she might give somebody no option but to a career devoid of compromising. She was a lucrative artiste in the South and even in with the purpose of industry many producers had wanted her slumber with them like Shriya Saran & Asin - but Genelia had refused and still managed to be fashionable. She concept she might make the same with Bollywood.

Poor girl, did not understand how wicked Mumbai was.

Genelia's further film was something she was very excited nearly. It was her 'break-out' role. She was singing a dare-devil reporter from UP working in Mumbai and how she stands up pro the privileges of the non-marathi fill. Arrived the film, Genelia drama a undeveloped unrelated woman who has a live-in rapport.

In the role of soon as the film's script was leaked, the producer & director were summoned by Raam Sena - the outfit pro marathi fill. Raam Sena hold been fighting pro the righteous of marathi fill pro many decades and were headed by the veteraneccentric genius Rajasaheb Mhatre & his son Subhash. Many fill called them thugs pro being communal but they had a massive support basis. Even at this instant, nothing in Mumbai encouraged devoid of their okay... Even SRK & Big B wanted their blessing.

In the role of soon as producers learnt of Raam Sena's protestation they decisive to shelve the film. They and had to have potential to give somebody no option but to a film highlighting the problems of marathi fill and end 20% collections from Mumbai pro their after that 3 films - in substitute pro forgiveness by the Sena. The producers bargained and begged Rajasaheb to forgive them... But the old man, who is still called the 'tiger', roared and they agreed.

When the film was shelved, Genelia became very upset. She alleged in an interview to Filmfare with the purpose of the film was stopped as of politics. Everyone warned her alongside being so level. But she did not listen in, she was upset next to having lost such a role.

Later she even went to a news channel and even alleged she would shelf up to this sort of politics and all. She alleged she wasn't scared of the Rajasaheb or his army.

Big oversight.

She found several posters of her tube performance being burnt. Soon the channel ended her contract pro performance. Advertisers stopped presentation ads featuring her and not a soul was offering her one further films.

Weeks went into months. Even magazines like stardust did not return her calls. All media was ignoring her. She even to be had to make a very sexy and bold photoshoot but still she was unnoticed. She was not invited to one bollywood parties. She was completely lost.

This was Mumbai, the undeveloped girl had been clipped devoid of somebody even raising a voice.

By at this instant Genelia was really desperate. She decisive to apologise to Raam Sena. While this was a vast blow to her ego, she decisive it was ok as long she was working. She tried to exchange the Sena, but they unnoticed her.

She tried pro many weeks, but not a soul returned her calls. She was completely desperate by at this instant. It was concluded 6 months with the purpose of Genelia had been set one further occupation and been covered by one news. The broadcast recall had beyond her while her fellow south actresses like Asin & Shriya had grow to be really famous. Moreover, several of Genelia's paychecks and bounced, while she contacted the producers, they and unnoticed her.

She was running elsewhere of her savings & options.

Then solitary daylight hours devoid of advice someone rang the bell of her home town. Genelia lived unaccompanied, she opened the entry and adage four fierce looking men. They had massive tikas on their head and were wearing saffron bandanas. They and wore several violent gold rings. Before she might say something... They walked in and sat around the counter and chaise longue.

"Wh-who are you all? Kya chahiye aapko? Ka-kaun ho aap log... Aur aise andar aa gaye?" Her voice was shaky, she knew who they were.

One of the men pulled elsewhere a desi revolver and plant on the counter. He and pulled elsewhere a small vial of acid.

"Nahi... Yeh kya kar rahe hai. Main... Focal apologetic hoon. Maine apologetic bolne ki koshish bhi ki hai..." She happening whimpering scared.

"Oh! Saali kutiya ab pehchaan gayi hum kaun hai" Boomed the man. He seemed to be the leader. The other three fair sat and gave lecherous looks to Genelia.

She was dressed in a very brief skirt and fragile t-shirt with veto bra. She wasn't expecting company and it was very fervent in Mumbai. Now suddenly she realised she was exposing her long sexy legs and cleavage to these perilous, hungry men.

"Ss-sorry. Aap kuch lenge" She unintelligible awkwardly.

मस्ताराम की मस्त मस्त कहानियां पढ़ने के लिए यहाँ क्लिक करें >>

"Haan kutiya... Tereko lenge. Bol degi?" He twisted & happening laughing hideously. The other three and happening laughing

"uh-mmm" She nervously fiddled around. "Main transformation kar ke aati hun" She alleged.

"Ruk." He barked. Then he spoke to his men in marathi and she didnt understand, they all laughed lewdly.

Still in splits of a hideous laugh, the man alleged - "Nahi nahi memsaheb" He teased. "Hum toh aise hi leke jayenge"

"Leke jayenge? Kahan?"

"Kyun be kutiya, bhool gayi? Milna chahti thi na Rajasaheb se? Rajasaheb ne bulaya hai"

"Abhi? Aise hi... Focal transformation karti hoon"

"Haan abhi kutiya... Teri tarah nahi hai woh, unhe sau kaam hai. Tere jaisi randiyon ke liye occasion nahi hota hai unke paas.... Abhi nikala hai toh chal"

She cringed next to being called a Randi. Her middle was beating fast. Genelia was a able girl and had not at all been abused . She felt humiliated & and a little excited.

"Haan magar jaane ke pehle, teri examination toh karni padegi." He alleged worryingly.

He got up and Genelia nervously took a little steps back dig she reach the wall. The man came very close to her. He had a thick beard and looked like a desperado. His breath smelt of supari and Genelia was very scared at this instant. Her breathing was very rigorously.

Suddenly she felt this man's rigorously cock resistance alongside her crotch. She looked down and adage a massive tent in his pyjama. She was disgusted and her eyes had a real terror in them

"Nah-nahin, please yeh nahin" she squirmed.

He laughed hideously. "Saali raand, socha nahi tha ki abhi yeh karenge par teri iss adh-nange jism ne garam kar diya hai. Ab pyaas lag gayi toh bujhaani padegi"

The other men and came close. One of them agreed the acid vial and plant it close to her surface.

"Saali zyada natak kiya na toh yahin teri jawani ko khatam kar denge, news focal bol denge accident."

Genelia happening sobbing. She wasn't a virgin but she had not had sexual characteristics a allotment. They made her junction around and touched her unbroken back. They touched her smooth back and after that reached her fat, compact ass.

"Kya gaand di hai bhagwaan ne." The focal guy leered. He encouraged cheeky and spot her ass cheek rigorously.

Genelia squirmed "ouch"

Others laughed. By at this instant the men happening undressing.

"Nahi... Nahi... Yeh kya kar rahe hai aap log... Please..." she pleaded.

The focal guy flipped her around and alleged "chal bas aab khelna khatam. Chus lund"

"uh.. Please... Pp-please no"

"Sun saali... Lund chus warna hum tera rape kar denge. Soch le... Lund chus acche se, bach jayegi"

With tears in her eyes, Genelia bit by bit knelt down. She was remembering her able occasion six months earlier. Genelia - the girl after that entry, the gullible bubbly girl, the fanta girl... Was at this instant being made to suck cocks of these not expensive mean. Four men would stuff their dull cocks into her soft, strawberry hot air... And fuck with the purpose of gullible surface and give somebody no option but to her drink their dull cum.

The men took their positions. The leader boomed - "Chal saali choos." And yanked her curls.

The gullible Genelia, took solitary live look next to the vast, floppy uncircumcised cock in front of her surface. There was thick pubic curls and. Then she opened her hot air and wrapped her lips around the leader's cock.

Immediately she tasted the cock on her tongue. It was dull and salt to taste but she tried not to choke. Two other men, took her hands and placed her hands on their cocks. So she happening to end them handjobs. The fourth man went behind and plant his hands inside Genelia's t-shirt and happening singing with her breasts and nipples.

She felt fully violated. She was humilated. Soon her surface was red and jaw was tried. She was not used to giving blowjobs. The leader boomed... "Saali, inke lund nahi chusegi?"

Then pro the after that 30 mins she held in reserve sucking the four cocks. She lost track of occasion. Two of the men plant their cocks in her hot air next to the same occasion and stretched her jaw. She looked like a very not expensive, cum-loving whore as the two cooks stuffed her soft globular hot air.

The two men came cool and full her hot air with more cum with the purpose of she had continually tasted. She choked. She not at all liked swallow. But facing she might breathe and spit it elsewhere, the third man stuffed his cock in Genelia's hot air.

With the cum of the other two already in attendance, this man's cock completely stuffed her hot air. His cock was the thickest of the 4. This man was very horny by at this instant... He grabbed Genelia by her two ears and pulled her surface deep on his cock. Then he happening furiously raping her hot air. Genelia was taken back by this rage. She choked defectively but this man fucked her like a hood-rat.

Like a not expensive randi Genelia's hot air got completely raped.

"oggg...Ogggg....Ogggg....Oggggg" She held in reserve gagging all be with as blow as soon as blow of his terrifying cock destroyed her gullible hot air. Genelia's eyes were tightly put down the lid and she stopped breathing to keep up with the pace and tried to drive away but the man's grip on her ears was too strong.

She might hear every person around her laugh lewdly.

"AAAAAAAAAAAGGGHH" The man assent to elsewhere three massive strings of thick white cum in her already cum-filled hot air. In the role of soon as he pulled elsewhere, the leader leaped cheeky and tightly put down the lid Genelia's hot air with his hand over.

"Nigal saali.... Nigal pura. Warna yahin maar dunga"

Genelia's brain was not working... She tried to fight back but was too weak from concluded 30 mins of being raped in her cute surface. She choked pro a little moments, after that unable to breathe she swallowed solitary massive gulp of cum.

She felt very not expensive. Completely dull and humiliated like a not expensive randi... She had swallowed the cum of three men she had not at all even met in life. She wanted to heave up, but managed to comprise on.

The leader not here her. She gasped pro breath "haaanh...Haaanh...Haaaanh" She panted.

They all laughed.

"Chal ab. Late ho gaye hum log..." They dragged her to her feet and still in her brief skirt and wobbly t-shirt, Genelia was bundled into a waiting Maruti forerunner downstairs.
This story is a work of fiction and although I have not taken any names, it involves a particular political party of Mumbai. I want to say upfront I did not mean to offend anybody or imply that people of the party are like this in real life.

Continue Reading »

मामी के साथ प्यारी शरारतें और गांड चुदाई

प्रिय दोस्तो, मेरी यह सेक्स स्टोरी उस समय की है जब मुझे मामी के साथ 6-7 दिन की छुट्टी बिताने का मौका मिला था।

मामी मुझसे उम्र में 14 साल बड़ी हैं। मेरी और मेरे मामी की अच्छी बनती है, अक्सर हम कई मुद्दों पर बातें किया करते हैं और कई बार मौका मिलने पर अकेले में मिलने या बात करने की कोशिश किया करते हैं।

अक्सर मौका मिलने पर मैं उनको इधर-उधर छू दिया करता हूँ, वो भी पलट कर अच्छे से प्रतिक्रिया दिया करती हैं। कई बार तो मामी खुद अपनी तरफ से भी बढ़ कर मुझे कुछ ऐसी जगह छू लेती हैं, जो आमतौर पर ठीक नहीं समझा जाता है। इसलिए हमारा इस तरह का रिश्ता बड़ा निजी और गोपनीय है।

पहले हम दोनों के बीच इस तरह बात और हरकतों को देख कर घर वाले नाराज़ होते थे, इसलिए अब हम दोनों केवल अकेले में इस तरह की हरकतें करते हैं।

अब मैं हम दोनों के शरीर का विवरण दे देता हूँ। हम दोनों ही लम्बे कद के हैं, मेरा शरीर कसरती है और मामी का सुडौल है। मैं थोड़ा गेहुंआ और मामी गोरी हैं।


अबकी बार मुझे मामी के साथ 6-7 दिन की छुट्टी बिताने का मौका मिला। मैं कुंवारा था.. इसलिए मुझे ठरक मची हुई थी। मामी का भी मामा से रिश्ता सही नहीं चल रहा था। हम दोनों ही शारीरिक प्रेम के लिए भूखे थे। मैं जिन दिनों वहां पहुंचा.. उन दिनों मौका भी अच्छा था। हमें एक-दूसरे के साथ अकेले बिताने के लिए दिन, दोपहर, शाम और रात में कई घंटे मिल जाया करते थे। हम दोनों खुश थे, एक-दूसरे का साथ अच्छा लग रहा था।

पहले दिन एक-दूसरे को छूने वाली आदत की पहल मामी ने ही कर दी। उन्होंने मेरे माथे को बड़े आराम से सहलाया। मैंने भी उनकी कमर पर एक हाथ रख दिया।

पेनिस के बारे में हैरान कर देने वाली बाते

मामी सलवार कुर्ते में थीं और मैंने टी-शर्ट और जीन्स पहना हुआ था। मामी ने टीवी ऑन कर दिया। टीवी पर चैनल बदलते-बदलते एक विदेशी चैनल पर हिंदी गाना आ रहा था, जिसमें लड़का-लड़की आपस में अच्छे से चिपक रहे थे।

मामी ने आवाज़ कम कर वही गाना लगे रहने दिया। फिर थोड़ी देर में गाना ख़त्म होने से वो पहले ही चैनल बदलने लगीं।
मैंने मामी से बोला- कोई न्यूज़ चैनल लगा दीजिए।

मामी ने उठ कर मुझे रिमोट दिया और टीवी रूम से जाने लगीं। जाने से पहले मेरे पास दो मिनट खड़ी रह कर उन्होंने न्यूज़ के बारे में भी थोड़ी बात की।

मामी के जाने के बाद मैंने थोड़ी देर न्यूज़ चैनल देख कर सोचा कि मामी के पास उनके रूम में चला जाए। मेरे ख्यालों में मामी का मादक शरीर नाच रहा था।

मैं ऊपर गया तो देखा कि मामी अखबार पढ़ रही थीं। यही वो लम्हा था, जहाँ से मेरे लंड की मामी के गांड तक पहुँचने की कहानी शुरू होती है।

वो पूरी बातचीत मुझे अभी तक याद है।

मैं- हैलो मामी!
मामी- देख लिया टीवी!
मैं- हाँ.. टीवी पर वही सब बार बार दिखाते रहते हैं।
मामी- हम्म..
मैं- आप ऊपर क्यों आ गईं?
मामी- ऐसे ही.. मैंने सोचा थोड़ा सो लूँ, एक झपकी लेने का मन हो रहा था।
मैं- हाँ.. आलस का सा माहौल हो रहा है, मुझे भी नींद आ रही है।
मामी- तो तुम भी यहीं सो जाओ ना..

मैंने बिना कुछ सोचे ‘हाँ’ कर दी, बल्कि सोने वाली जगह पर आराम से फैल भी गया।
मामी और मेरे बीच फिर घर-परिवार और रिश्तों की बात शुरू हुई और थोड़ी देर तक हम दोनों यही सब बातें करते रहे।

मामी फिर अखबार रख कर बाथरूम चली गईं। मैं भी करवट लेकर नींद आने का इंतज़ार करने लगा।

मामी बाथरूम से निकल कर आईं और बेड पर लेट गईं, मेरी पीठ मामी की तरफ थी। थोड़ी देर मैं करवट बदल कर देखा तो मामी की भी पीठ मेरी तरफ थी। मामी का कामुक शरीर देख कर मेरे मन में अपने आपको रोकने की इच्छा नहीं हुई और मैं पीछे से जाकर मामी से चिपक गया, तो मामी ने भी विरोध नहीं किया। मेरा लंड खड़ा था और मामी की गांड से टच हो रहा था। मुझे और मामी दोनों को पता था कि ये हरकतें कहाँ जाने वाली हैं।

मैंने मामी का पंजा अपने पंजे से पकड़ा। दोनों ने एक-दूसरे के पंजे को कस कर दबा लिया। उनके रूम में लाइट बन्द होने से काफी अँधेरा था। मैंने मामी की पीठ को किस करना शुरू कर दिया।

मामी ने धीरे से बोला- पहले दरवाज़ा बन्द कर दो।

मैं उठा और दरवाज़ा बंद कर दिया, वापस बेड पर आकर मैं मामी के ऊपर चढ़ गया और उनके होंठों पर होंठ लगा कर उन्हें किस करने लगा।

किस करने के साथ-साथ हम कपड़े उतारने लगे, लेकिन मामी ने पूरे कपड़े नहीं उतारे और मुझे भी नहीं उतारने दिए।

सेक्स प्रोप से पापा ने की कामवाली की चुदाई

हम दोनों ने ऊपर के सारे कपड़े उतार दिए, लेकिन नीचे केवल पेंट और सलवार कमर से नीचे तक ही किया, यानि जांघ से ऊपर दोनों नंगे थे। मैं मामी की चूचियों को दबा और चूस रहा था। मामी मेरे हाथ को पकड़ कर अपने मन से इधर-उधर ले जा रही थीं। कमर के ऊपर अच्छे से मसलने के बाद मैंने अपनी उंगलियां मामी की बुर में डाल दीं। मैंने मामी की चूत में उंगलियों को इतना नचाया और रगड़ा कि मामी पूरी तरह से गीली हो गईं।

मामी मेरे लंड को हाथ नहीं लगा रही थीं, मेरे बहुत बोलने के बाद मामी ने मेरे लंड को अपने हाथ में ले लिया। फिर कुछ देर बाद मेरी जिद पर वो मेरे लंड को मुँह में लेने को तैयार हो गईं।

थोड़ी देर मामी के मुँह मे लंड रखने के बाद मेरे अन्दर मामी की चूत चोदने की आग लग गई। मामी ने बुर चुदवाने से मना कर दिया, लेकिन साथ ही उन्होंने गांड मारने के लिए हाँ कर दिया।

अब मैं मामी के पीछे आ गया, उनकी गोरी चिकनी गांड देख मेरे शरीर में करंट दौड़ गया। मैंने अपने लंड का सुपारा मामी की गांड पर टिका कर अन्दर डालने का प्रयास किया, तो मामी को गांड में दर्द होने लगा।

फिर उन्होंने गांड में वैसलीन लगाने को बोला। मैंने पास में ही रखी वैसलीन को लगा कर फिर से लंड को मामी की गांड के छेद पर टिका दिया।

अबकी बार लंड फिसलते हुए पूरा मामी की गांड में चला गया। मामी की भी एक बार को ‘उम्म्ह… अहह… हय… याह…’ निकल गई। शुरू में धीरे-धीरे धक्का देने का बाद मैंने तेज़-तेज़ धक्का देना शुरू कर दिया।
मामी भी सिसकारियां लेकर गांड मरवाने का आनन्द ले रही थीं।

दोस्त ने अपनी माल को मै उसकी माल की माँ को चोदा

धक्का देते-देते मेरा वीर्य गिरने को हुआ, मैंने पूछा- मामी अन्दर ही गिरा दूँ?
मामी ने बोला- हाँ..
मैं उनकी गांड में ही खाली हो गया।
फिर बिना लंड निकाले हम दोनों एक-दूसरे से चिपके रहे।

थोड़ी देर बाद मैं उठा और बाथरूम जाकर स्नान करके आया। मामी के चेहरे पर सुकून था और मैं भी सुकून महसूस कर रहा था।

आने वाले बाकी दिन भी मजेदार रहे।

मुझे ध्यान न रहा कि मेरा और मामी का मामी-भांजे का रिश्ता कब का ख़त्म हो चुका है। अब मामी को मामी न मान एक अच्छा मित्र मानता हूँ।

Continue Reading »

मामी की चुदाई में दीदी का हाथ

मामी की चुदाई में दीदी का हाथ

Continue Reading »

मजेदार चुदाई की कहानी पढ़ के लंड और चूत से पानी निकल जायेगा

This summary is not available. Please click here to view the post.

Continue Reading »

What's Wrong With Your Fat Loss Workout

Are you frustrated by a lack of results?

Are you spending too much time in the gym?

It drives me crazy to hear about people working really hard but
getting no results.

But I see people in the gym everyday that are doing the same
workout and getting nowhere.

You can see the look of frustration and the dread of even doing the workout in their eyes.

I hope this doesn't describe you and your fat loss situation. If it
does, let's take a look at some of the best fat loss tips and
workout solutions to get you back on the fat loss track.

1. CB's Top 3 Training Tips for Fat Loss

i) Train with intensity. Yes it takes a lot of effort to do 45
minutes of cardio, but that is low-intensity exercise (since you
can do it for 45 minutes straight). Instead, you have to increase
the intensity of your efforts.

That means the following...

ii) Don't rely on slow, steady, long workouts of cardio. Use
intervals instead.

iii) Don't use high reps for fat loss. Use low reps instead.

You want to increase the intensity of your training to put
"metabolic turbulence" on your muscles.

So you need to use moderately heavy weights or advanced bodyweight exercises and interval training to apply this metabolic disturbance and elicit a significant increase in post-exercise energy expenditure.

However, no matter how well you adhere to these training tips, you will not succeed without getting serious about your nutrition. Of course, that's why I had Dr. Chris Mohr design the Turbulence Training Fat Loss Nutrition Guide to go along with my workout.

With the right training intensity and nutrition, you will "get your
hormones in order". Eating poorly can decrease testosterone (in
males) and increase insulin in both men and women. This will causefat storage. At the same time, too much cardio and stress can increase cortisol.

If you have high cortisol levels, increased insulin, and lower than
normal testosterone, you are in big trouble when it comes to having a good body.

You need to improve your hormone levels to stimulate fat loss. In fact, I think that even Pilates & Yoga can help you lose fat when combined with good nutrition - because these exercise techniques may be able to reduce stress and could bring those hormone levels back to normal.

But for the fastest, guaranteed methods of fat loss, my weapon of choice is the more intense interval training and resistance
training in the Turbulence Training program.

Bottom line: While cardio is focused on breaking down the body,
strength training, yoga, and Pilates all focus on building the
body. Stick with body-builders.

2. The 3 Biggest Fat Loss Workout Mistakes

i) Using only long slow cardio. There is definitely mixed research
support for long, slow cardio. Most studies will show you two
things:

a) Doing only aerobic training (without proper nutrition) will get
you only a small amount of weight loss - even over very long
periods of time.

b) Proper nutrition plus cardio will help you lose weight, but
you will also lose lean body mass - and you won't end up with the body you want (or deserve).

Plus, long, slow cardio just takes too much time up from your
schedule. Stick to interval training instead. You will get better
results in half the time.

ii) The second mistake is sticking with the same program too long.

In most gyms, everyday is Groundhog Day (just like the movie).

You'll see the same men and women doing the exact workout that they did 2 days. I see men and women using the exact same weight circuit as they did literally the day before, using the same weight, the same crappy form, and showing the same lack of interest.

These people are much better off doing fewer workouts following a structured plan of increased intensity. Don't trade quality for quantity.

iii) The 3rd mistake...Doing high rep-low weight isolation
exercises.

Exercises such as triceps kickbacks, concentration curls, side
raises, and ab crunches are almost a complete waste of time.

The men and women that use isolation exercises will not make any improvements. Unfortunately, this is the approach taken by a lot of people in the gym.

Next time, we'll review the superiority of interval training and
the best ways to weight train for fat loss.

Sincerely,

CLICK HERE FOR MORE INFORMATION

Continue Reading »

Weight Loss Workout for Busy People

You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus
Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, and burn fat,

CLICK HERE FOR MORE INFORMATION

Continue Reading »

7-Day Motivational Weight Loss Guide

Fat loss is hard. And once in a while, everyone loses their
motivation for diet and exercise. So that's why I'm bringing you 7 tips to help you lose more fat in less time over this upcoming
week.

(If you are a complete beginner, please refer to the 21-day
quickstart guide in the Turbulence Training manual for more details on how to develop key healthy habits during the essential start-up phase of your fat loss program.)

If you're a M-F, 9-5 employee, you know that Saturday or Sunday has to be your day to hit the grocery store and get fresh meat and produce to prepare your meals for the next week.

I'm a big fan of picking up some fresh salmon fillets and asparagus for Sunday dinner. Chicken breasts can be cooked in bunches for freezing and then used over the week as easy lunchtime protein sources. Fruits and vegetables are washed and prepared for cooking or snacking, and almonds, pecans, walnuts, and organic beef jerky are packed into travel bags for when I'm on the go.

Prepare and succeed. It's that easy.

So print this out, put it on your fridge, and let it guide you to
your fat loss goals, while keeping your workouts fun and motivating.

Now here we go with our day-by-day guide...

MONDAY

On Monday, your motivation will be high to have a great Turbulence Training Workout.

Plan to set a personal record in your workout today. If you are a
beginner, that might mean using a higher level on the cardio
machine for 1-2 minutes, or doing 2-3 extra pushups per set. For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or extending your intervals by 5 seconds per sprint.

By continuously aiming to achieve a personal best in your workouts, you will ensure that you are pushing your body to adapt - to change for the better.

Now you don't have to set a record on every set for every exercise. Just pick one record that you want to break each workout. Aim for constant improvement.

TUESDAY

This will be an off-day from your Turbulence Training schedule, but you should still get 30 minutes of activity. Make it as fun as
possible. Take the dog for a walk, play your favorite sport, or
chase your kids.

Even walking for 30 minutes is great. It will help you recover from Monday's workout and simply improves your overall health. If you're looking for an advanced fat loss option, use a bodyweight circuit to boost your metabolism.

Also, I want you to make a big nutrition change on this day and
eliminate all sources of trans-fatty acids from your diet.

Read your food labels, and don't eat anything that contains
hydrogenated oils. Also, be sure to look at the breakdown of fats - if the total fat content is greater than the sum of the saturated
and unsaturated fat contents, then the product contains trans-fats.

Remember that labels are sneaky!

A label can boast "0g Trans Fat" if there is less than 0.5g of
Trans-fats per serving. But if there are several servings in a bag, and you eat the whole bag...guess what? You could have eaten 2-3 grams of trans-fats!

And trans-fats will kill ya. As Dr. Bruce Holub from the University of Guelph says, "there is no safe level of the fats and food producers should cease and desist the industrial production of trans fats in the country."

WEDNESDAY

Perform your regularly schedule strength and interval training
workout. And if you need to, purchase a new cooking
appliance, such as a grill or steamer to help you prepare healthy,
nutritious, low-fat protein sources or high-fiber, nutrient rich
vegetables in a convenient manner.

Healthy food preparation is a SMALL effort for a LARGE reward.

THURSDAY

30 minutes of activity, anyway that you can get it. And then at
dinner, try a new source of lean protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you're bored of
chowing down on chicken).

FRIDAY

Have another great strength and interval workout. Since this is
your Turbulence Training workout of the week...have fun and reward yourself with a superset of your 2 favorite exercises. It's a perfect time to add some extra work for your arms and abs, if you love training those muscle groups. Just do something you really like. You've earned it. Training should be fun AND effective.

SATURDAY

30 minutes of activity. It's the weekend, find something fun to do with a friend. On weekends, I try and get into the gym with an old friend and amaze them with several bodyweight exercises that they have never seen before - such as Spiderman Pushups, Inverted Rows, and single-leg squats.

Then check-in with your social support group (in-person or on the Internet) to talk about the ups and downs you went through this week. Share recipes, tips and tricks to turning aside temptations, and motivate each other to stay strong for another 7-days of fat-burning with the TT lifestyle.

SUNDAY
Get in another 30 minutes of exercise nice and early to start your day. Then plan your shopping list, head on to the grocery store or even better a fresh, open market and get your weekly produce and lean protein sources.

Make sure to include 1 new vegetable and 1 new source of lean
protein in your purchases.

One big step everyday towards a better body!

Another week and another pound or two of fat should be hitting the road. Keep up the great work!

Sincerely,

CLICK HERE FOR MORE INFORMATION

Continue Reading »