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And we're back with my latest ab workout and this time we're focusing on getting those 6 pack abs in just 3 minutes a day…I like to call this workout the Chub Blaster 5000.

This 3 exercise ab circuit is a little more difficult than the ones that I've previously posted but I think it's time we stepped up our game and took things to the next level.

If I were you I would also watch my other Chub Blaster workouts which you can find the 3000 version here and the 4000 version here.

The whole point of these fast ab workouts is that we hit the stomach muscles hard and quick so they don't have any time to recover, and therefore your results are going to be that much better.

Now just doing this workout alone will not work miracles and in fact probably won't have the great results your looking for if your diet sucks and you're sitting on your butt the rest of the day.  It takes consistent hard work to get 6 pack abs or a flat stomach and doing this workout once a month won't be the answer.

That's it for me guys, be sure to watch this video and follow along, there are a couple exercises that require other equipment such as the Bosu ball which most gyms have but if you don't then you can get by clicking here.

A1: Bosu Opposite Elbow to Knee Crunch (3×12/side)

A2: Ball Knee Tuck to Jacknife (3×10)

A3: Bosu Figure-8 Russian Twists with Medicine Ball (3×10)

Having a body cleansing once or twice a year can do wonders to your body and my Trainer Josh 21 day detox diet is a great way to lose weight and rid your body of toxins that are doing you harm.

First off, a detox is nothing to do half-ass, you have to go all in and don't hold anything back because any little misstep will damage the cleansing outcome that you're looking for.

Ok now that we got that out of the way, I want to give you a quick breakdown of what you're going to be going through during the next 21 days after you start my detox program.

We all know that the detox isn't going to be easy but I can guarantee you'll be feeling 10x better at the end because you'll be ridding your body of toxins and all the other crap that is making you feel weak and sluggish and at the same time holding you back from losing that fat.

Here are the rules for my 21 day body cleansing detox diet…

1.  Absolutely no sugar allowed, this means refined or even evaporated cane juice.  Sugar is the root of all evils as far as I'm concerned and is practically the devil in disguise.  So no sugar can be eaten at all during the 21 days.

2.  No dairy intake is allowed.  This means no milk, no cheese, no nothing that has to do with dairy.  More things then you think have dairy in them so be sure to make a list of what you eat every day and find substitutes for them.  A great substitute for cow milk is almond milk (sugar free of course!).

3.  No white flour.  This means no more pizza or those blueberry muffins.  Aim to have only sprouted grains such as rye and stay away from other white flour breads sugar as sourdough and such.

4.  No processed foods.  This means you can't eat TV dinners or anything else that has been manufactured and processed.

5.  No artificial sweeteners.  This means no Splenda, Equal or any other fake sweeteners which are worse than plain old sugar.  Instead have only agave nectar or raw honey and fruit to satisfy your sweet tooth.

6.  Use a detox supplement. I personally use and recommend HealthForce Healing Cleanser which is what I've found through trial and error to have the best bang for you buck.

In fact if you buy the HealthForce Healing Cleanse Level 2 through the link below I'll send you MP3s of my personal meditation CDs that are designed for Daily Neural Reconditioning that will imprint a vision of success onto your subconscious brain.  Click here or the picture below to get it now.

7.  Have two 24-hour fasts from Sunday 6pm to Monday at 6pm and follow it up with a healthy protein shake or super shake.  Fasting a couple times a month will help you sleep better, feel leaner, slim down and become more productive with clarity.

8.  If you have a juicer (if you don't have one I highly recommend getting one) and have a daily detox drink of cucumbers, celery, asparagus and lemon.

9.  Eat whole foods only.  This is one of the most important steps right here and eating only foods that are closest to their original form possible will be nature's way of feeding your body the proper nutrients it needs to build healthy muscle and get rid of the chunky monkey fat.

10.  Drink lots and lots of water.  Water is nature's natural detox and for a very good reason, in fact I remember in my high school chemistry class that water is the universal solvent.  Water is natures way of cleansing the body from toxins and other junk you don't want in your body.  Want to lose fat? Drink water…want your back pain to go away? Drink water.

Well that's it guys and if you got the fortitude to accomplish this detox from start to finish then you will definitely earn my respect.  It's not easy but it's a great way to set yourself on the fast track to success and if you can accomplish this then you can do just about anything to direct your life into a healthy direction.

After these 21 days are up in this detox diet you'll hopefully have some of these numbers engrained into your brains and they'll become healthy habits to replace the bad ones that have been building up in your body for years.  Let's get the ball rolling on this!

Today I'm bringing you an incredible fat burning workout inspired by the new Showtime series Spartacus.  This Spartacus workout was featured in Mens Health magazine and is a killer when it comes to fat loss and metabolic conditioning.

You're heart rate is going to sky rocket during this Spartacus workout and you'll likely burn so many calories that you won't know what to do with, but if you're in for the workout of a lifetime then this baby will get you going.

I've done this Spartacus Workout personally and I've also done it with my fellow boot campers and they can all agree that it's an extremely difficult workout especially if you're a beginner.  So if you're still new to training then take it easy on this guy because you'll lose your lunch quicker than you think!

The Spartacus Workout involves high intensity interval training by which you're doing an exercise for 50 seconds and followed by only 10 seconds of rest.  After you complete all 10 exercises in a row then you have a 2 minutes rest before doing the whole thing all over again two more times.

So three full cycles through this 10 exercise circuit will be all you need to annihilate your body and bring your workouts to the next level.  This Spartacus workout is great to use every once in a while in if you're stuck in a rut and are looking to shake things up in your training.

Good luck and remember, if you can't take the heat then stay out of the kitchen!

Here are my favorite books that I absolutely recommend EVERYBODY should read who wants to be the healthiest and fittest they can absolutely be. It may take a little time to read these books but the value they deliver is worth 10x your time and money investment.

1.   Cardio Strength Training & Power Training by Robert Dos Remedios – Awesome books by Coach Dos, after reading these two books it'll will completely revolutionize the way you train, not just for guys but for everybody looking to transform their bodies.

2.  How to Eat, Move & Be Healthy! by Paul Chek – If you've ever heard of Paul Chek then you'll know how passionate this guy is, he speaks the truth and if you're looking to live a healthier life with more energy and less fat then this is the book for you.

3.  Maximum Strength by Eric Cressey – Great book for the guys who are looking to be their strongest.  Cressey has some great points in this book as he discusses the huge difference between training to just get big or training to get strong and big.

4.  Core Performance by Mark Verstegen - Practically my bible when I first got started training, he has a lot of brilliant ideas that are not talked about in the mainstream fitness circles.

5.  The Female Body Breakthrough by Rachel Cosgrove – Fantastic book for the ladies who are looking for their best body possible, covers the whole schabang from nutrition to training to lifestyle.

6. The Power of 4: Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life by Paula Owens – Hands down the best book I've read about nutrition.  I wish everybody would read this book and adapt at least HALF the recommendations that Paula makes, this book is incredible!

7.  The Power of Now by Eckhart Tolle – The best book when it comes to achieving a positive mindset and getting out your negative funk.  I read this book a couple years ago when I was going through a rough time and it completely changed my life.  You'll look at life through a new perspective after reading this book and incorporating its principles.

And that's it folks, I can practically guarantee if you read any of these books in the next couple months and apply everything they suggest than you'll find yourself looking better with more energy and you'll be happier than ever before.

If you've been following me for some time now you'll know that I'm really against sugar…but I'm going to come right out and say that if you stop eating sugar then you'll lose significantly more fat than you are right now.

You can eat healthy as a horse, work out like a maniac but if you've got a sweet tooth than you won't achieve the results you want and you'll also be unhealthy and more susceptible for health problems.

But I know cutting out sugar can be one of the hardest things that may come with training especially when it comes time to have a cheat meal and all you can think about is slamming the most sugary thing in front of you.

If you can gradually start getting rid of the sugar intake than you'll lose fat. PERIOD.

You'll also find yourself with more energy and feeling better than you ever have before.

Try taking a 21 day sugar detox where you'll take in absolutely no sugar during that time and see how you feel and see how you look after those 21 days are up. I guarantee you'll be feeling 10x's better and looking way sexier.

I'm a big fan of Dr. Mercola and what he has to say on nutrition and I wanted to share a little video he has that will change the way you look at sugar. And if it doesn't change the way you look at it the first time than keep watching it until it does!

WATCH THIS VIDEO UNTIL IT GET INGRAINED IN YOUR BRAIN.

Pretty gross right?

Well that's the way you really have to look at it. When we think of sugar we think it's this magical unicorn that tastes sweet and makes us feel good.

But with the amount of sugar we're taking in today we're doing more damage than good.

When people say that I make them feel bad about eating sugar than I tell them I don't feel bad at all. To me it's like somebody lighting up a cigarette right in front of me.

Here's a more scientific video that gives us details on why sugar is make us fat…

Try to watch all the videos in the series as it will change the way you eat and take care of your body.

Another thing I want to get off my chest is the amount of sugar that is in everyday products that we take in half-hazardly.

Vitamin water & Gatorade both have a ton of sugar in them & I personally don't recommend them to anybody. In fact, we should only be drinking beverages that have ZERO calories in them (water, green tea, etc.)

The average American consumes 156 pounds of sugar every year and this is one of the biggest reasons why American's are so overweight and unhealthy. Please take care of yourself and if you really want to look your best than cut out the sugar.

Please share any of your stories or experiences with sugar or what you've gotten out of this blog post…