Josh Hewett | Top Form Fitness

Advanced Core Training for 6 Pack Abs

As I discussed in my previous “6 Pack Abs” tutorials, the key factors for revealing your abs are: 1) Training – MRT workouts, alternating high volume and high intensity training; and HIIT on an empty stomach. 2) Nutrition – Reduce carbs (especially high GI carbs and starches like most grains), avoid processed foods, include healthy fats and proteins, stay hydrated, watch your portions, track your caloric intake, and pay attention to peri-workout nutrition. Check out my blog post on nutrition here => Nutrition Guidelines for 6 Pack Abs A good full body training program (like the one I outlined in my previous tutorials) that will burn calories, increase your metabolism, and bring on the After-Burn Affect, along with an intelligent nutrition plan, will help you reduce body fat while maintaining your lean muscle tissue. This is the key to revealing your abs… fat loss through a solid nutrition and fat [...]

Josh Hewett2012-06-01T14:24:12-04:00

Reduce Your Waist – 3 Lessons From Rob Ford

I couldn’t help but hear the news about Rob Ford over the last couple of days. On the weekend he announced that he was officially “giving up” on his Cut the Waist Challenge, just 3 weeks before it was scheduled to finish. This was after missing several scheduled weigh-ins. Yes, this is the same challenge that he publicly started in January to raise money for charity and help motivate others to get leaner. To be honest, I thought it was a smart idea at the time… he creates a media buzz for himself, creates accountability for reaching his fat loss goals, and sends a positive message at the same time. Good for you Rob! But, wow… did he ever disappoint me. He not only let himself down, but he let down everyone whom he had offered to help motivate. Now I want to make something clear – I’m not disappointed in [...]

Josh Hewett2012-05-28T23:22:37-04:00

MRT Super-Set Program for Revealing Your Abs

In today’s post I will be continuing the tutorial series for my Pursuit of 6 Pack Abs. This time I want to share an outline of another Metabolic Resistance Training program I use for getting leaner. I previously introduced a circuit training program which I suggested using for about 3 weeks (Metabolic Conditioning Phase). Now it’s time to move on to the Metabolic Drive Phase which involves heavier weights and antagonist super-sets. It’s a three day split, to be performed on alternate days. Perform 3 HIIT sessions per week as well, on your “off” days. Here are the videos for each workout: Day One: Upper Push-Pull Horizontal Plane […]

Josh Hewett2012-05-08T10:27:10-04:00

How Exercise Helps Cancer Patients Decrease Depression

A colleague of mine recently asked if he could submit a guest post to my blog related to a cause he is involved with: Living with Cancer. As some of you may already know, my father passed away from cancer at the young age of 46 (which is close to my current age). I know too many people personally who have been affected by this terrible disease, and I was more than happy to post this short message on my blog. My father had passed away from a rare form of cancer called Mesothelioma and fought it bravely, although I sometimes wish we were more knowledgeable about the different ways of coping with this illness at the time. If cancer affects you or someone you love, I hope you find this post helpful in some way, and I encourage to click on the links included if you are looking for [...]

Josh Hewett2012-04-03T09:50:48-04:00

Is Spot Reduction Actually Possible?

If you have a strong background in health and fitness, or if you’ve ever worked with a personal trainer, I’m certain you’ve heard over and over that it’s impossible to “spot reduce” body fat. Heck, I’ve been telling my clients that for years as well… “you can’t reduce body fat in a specific area of your body by exercising that specific area… fat is metabolized off the entire body.” For the most part, I still believe that to be true, because it has been my experience and most of the research backs it up. However, I have been reading about and hearing more from other experts about research that suggests we may be able to better target our fat loss efforts using certain methods. There are medical methods of spot reduction including surgical liposuction (suck out the fat with a steel suction pipe), laser-lipo (using lasers to heat and shrink [...]

Josh Hewett2012-03-03T00:40:12-05:00

YOU Have the Power… AND the Responsibility!

Over the last few years I’ve been studying a lot about the Law of Attraction, the psychology of success, the power of positive thinking, and the importance of “belief” (I don’t necessarily mean that in a religious context). The more I learn, the more I realize how much I still need to learn and understand, but the universe is definitely starting to make more sense to me now. It’s starting to become apparent that we as humans have FAR more influence over our lives, environment, and circumstances than most of us realize. I’m also able to clearly see how powerful one’s thoughts and emotions are related to health, fitness, and performance. […]

Josh Hewett2012-02-02T22:30:30-05:00

Celebrate Like a WARRIOR!

I’ve just signed up for something kinda crazy to celebrate my 42nd birthday this year. I’ve decided to participate in the Warrior Dash, that is taking place in Barrie, Ontario this year on July 21st. As my birthday is on July 16th, I thought the timing was great, and it makes for a great followup to my New Year’s Day celebration which was the Polar Bear Dip! This is in line with one of my New Year’s Resolutions, to expose myself to new and exciting experiences this year. Watch the video and tell me this doesn’t look like an awesome event! […]

Josh Hewett2012-01-26T01:28:13-05:00

More HIIT Alternatives for Getting a Ripped Midsection

Would you be interested in a very efficient, effective method for losing body fat that requires far less time commitment than traditional cardio, and without any of the negative side effects of those long, slow endurance workouts? If you’ve been following my tutorial series, “In Pursuit of 6 Pack Abs”, you’ll remember my previous post on the many benefits and advantages or High Intensity Interval Training (HIIT)… you can check out that post here: -> HIIT For 6 Pack Abs Well, I recognize that some of you may not have access to an indoor bike, or like myself, you are interested in keeping your workouts interesting by adding some variety, so in this episode I demonstrate some alternative forms of HIIT, using implements or simply jogging and sprinting. I also update you on my progress towards the coveted 6 Pack, and show you how far I’ve come over the last [...]

Josh Hewett2012-01-07T13:37:10-05:00

Burn Fat with Circuit Training

In my previous post on my quest for 6 pack abs, I discussed the benefits of High Intensity Interval Training (vs. traditional cardio)… check it out at this link: -> HIIT will get you FIT! Another powerful training technique for melting off huge amounts of fat, while maintaining your lean tissue, is called MRT (Metabolic Resistance Training). MRT basically refers to a resistance training workout that combines effective compound exercises in a specific way to increase the intensity of the workout and essentially “jack up” your metabolism. This typically involves minimizing rest between certain exercises, by using super-sets or circuit training. It works by consuming considerable calories during the workout, but also by causing ‘Post Exercise Oxygen Debt’ which leads to the ‘After Burn Effect’… where your metabolism and body temperature remain elevated for a longer period of time after the workout as you recover. […]

Josh Hewett2012-01-07T00:19:07-05:00

Getting fit in 2012

By Jenny Yuen ,Toronto Sun First posted: Sunday, January 01, 2012 05:09 PM EST | Updated: Sunday, January 01, 2012 07:42 PM EST Costa Warwar extends his arms forward and picks up the rope. He grits his teeth and strains his face as he drags 31.8 kilograms of weights across the span of the gym, not once or twice, but four times. The Toronto chef came to Fusion Fitness several months ago to deal with a weight issue. He found that he was constantly tasting different dishes at work and that often translated to packing on extra pounds. “I fell off the wagon a few years ago,” he said. “I had my first baby and I got busy with my own business and didn’t have time to catch up with my own health. I thought, if I want to be there for my daughter, then I have to [...]

Josh Hewett2012-01-03T05:26:52-05:00

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