Category Archives: fat loss workouts

Inside Out – Vacuuming your Way to better Health and Powerful Abs

If you’ve read the two previous Inside Out articles you’ll have learnt how controlling the breath can help you both mentally and physically in the pursuit of a better you.
I wish to add to that now with one of the most beneficial abdominal exercises available.

It fits the Inside Out concept because this drill requires you to control the breath, in fact if you use the “Power Breathing” described in part I, it becomes an extremely tough exercise.
It also trains the Abs quite literally from the inside out, it is one of the few exercises that directly works the Transverse Abdominis, the bodies natural girdle.

One other benefit, and the reason it is used by Yogi’s and martial arts masters alike is the internal massage you get while performing the drill. For beginners to the exercise, don’t be surprised if you get some bowel action soon after training.

So, enough yapping, what actually is the drill?

It’s called the vacuum. Why this name? That will become clear in a moment.

It is best to learn this drill standing for the moment, but at a later stage you may perform it seated, or even lying down.
Here’s the breakdown:
1- Take a deep breath
2- Exhale this breath entirely until there is nothing in the lungs
3- WITHOUT inhaling, maximally expand the rib cage
4- Hold for a second or more
5- Relax and inhale
6- Take a full breath (in and out) before repeating from no 1

It is important that you do not inhale as you expand the chest. Think about sticking the chest as far forward as you possibly can.
As you have no air in the lungs, they will have shrunk in size. In normal breathing, expanding the chest will create a vacuum, the lungs will draw in air as they expand to fill this vacuum.
By not allowing air to enter the lungs, they are unable to expand, something else must move to fill the void. That some thing else is your abdomen.

The vacuum formed by expanding the chest will draw the diaphragm upwards, this will in turn pull the abdominal walls inwards, the waist will shrink to almost nothing, the organs will be compressed and lifted upwards.
This compression of the organs will stimulate them, massage them. As mentioned earlier this may stimulate the bowels into action.

You must try to remain relaxed as you perform the drill, it is done by air pressure, not muscular action.
Here’s how the early 1900 strongman Maxick describes it in his book Muscle Control:

“Complete Relaxation of the Abdominal Wall
Before any of the exercises of abdominal control can be successfully mastered, complete
relaxation of the abdominal muscles must be secured.
A body pose should be sought wherein all strain is removed from the abdominal muscles (Fig.
When there is proper relaxation, the muscle will offer no resistance to the touch. Feel the
muscles, and alter the balance of the body until all the muscles are quite soft.

Fig. 16 – The Vacuum

Depression of the Abdominal Wall
This is affected entirely by external atmospherical pressure ; and this exercise is the key to the
control, double, and one-sided abdominal isolations.
Deflate the lungs, and then thrust the chest forward (but not upwards), as shown in Fig. 16. If
the abdominal muscles are properly relaxed, the atmospheric pressure from without will push them
back in the manner shown in Fig. 16, the lungs being empty, and the chest thrust forward.
There must he no abdominal muscular effort to effect this. It is repeated that they must be in a
state of complete relaxation, offering no assistance on their own account, and no resistance to the
external atmospheric pressure.
If the chest be lifted Upwards, the abdominal muscles will not have sufficient play to be pressed

Maxick was a huge proponent of isometric training or “Muscle Control” and was well know for having great strength despite his small size, often outlifitng much larger competitors.

Bodybuilders can often be seen performing the Vacuum in their pose downs, although I prefer the real world applications of improved organ health, core strength and body control.
Working this drill will increase total core strength, quite literally from the inside out leading to increased stiffness when striking or lifting and durability when taking a hit.
It will go a long way towards alleviating nagging back pain and can enhance the health and function of the internal organs.
Not bad for a simple, almost forgotten, do anywhere drill.

Give it a go, your abs’ll be sore in ways you never felt before.


Wild Geese

Doce Pares Ireland / Kenpo Karate / Self Protection / Security Training
+353 87 672 6090
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Kettlebell Classes

I am now based in Jackie Skelly Fitness, Clarendon St, D2, behind Brown Thomas. Although you’ll still find me in the Martial Arts Academy a couple of times a week.

The manager at Jackie Skelly has asked me t put on an 8 week course on Kettlebell training. I said yes.
So I’m doing a free session on Monday the 19th at 1315pm, the course proper starts on the 2nd June, also a monday and again in the lunch time slot of 1315pm for approx 45mins.

Places are strictly limited, I like small classes so evrone gets the best instruction. The class will be aimed at beginners so don’t worry about your fitness level. You will warm up, learn a lift then practice the lift in a work out. As the course goes on there will be less learning and more training.
Contact me direct on 087 672 6090, or or call the gym on 01 6770040 to enquire further. There’s more detail here

Oh and nearly forgot, everyone who attends this first course will also recieve a free 1hour personal training session with me, to be taken withing the 8 weeks that the course runs.

See you there


Wild Geese
any cause but our own

The Road to No Where

Weight Loss, fat burning and better body composition – Wild Geese Style!

Talking heads said it best when they sang “I’m on the road to nowhere”, endless miles pounded out on the treadmill/bike/crosstrainer/[insert machine of choice here], and the results………

Now be honest……

Yeah, I guessed it, pretty minimal. I’m a personal trainer in a city centre gym and I see the same faces coming in and doing the same thing day in day out, how do they look? same as they did last week and the week before that!

Don’t believe the hype:
· Fat burning zone – Really? So why have you still got that spare tyre?
· Weights make you big/bulky/slow – Go home and watch some sport on TV, every professional athlete will have trained with some form of resistance training, are they big/bulky/slow?

Have you ever heard of EPOC? Probably not, I hadn’t untill a few years ago.

Here it is:

It’s the amount of Oxygen your body uses AFTER your workout. Simply put, more is consumed because your body is burning more calories, more calories burned equals greater fat loss. World renowned fat loos expert and author Craig Ballantyne calls this “turbulence”, read about it on

Aerobic training and the “fat loss zone” do burn fat, but do not induce the EPOC effect. Pretty much as soon as you’ve cooled down, your metabolism returns to normal and you are in a resting state. However, high intensity training, for shorter durations will induce EPOC, you cool down after an intense interval and your metabolism will remain jacked for up to 30 or 40 hours after. In other words, you’re still burning calories when your at home on the sofa watching Eastenders!
Proof? Well seeing is believing, get a picture of a sprinter and a picture of a marathon runner, I know who I’d rather look like.

If you want to boost your metabolism even further, lift weights, and I’m talking Bodyweight, Kettlebells, Bar or Dumbbells. Just, please, forget body part splits, get your whole body done and dusted in a single workout, 2-3 times a week. Resistance training will shape and tone the body, making more aesthetically pleasing, further boost the metabolism and burn calories, improve bone density and release mood enhancing endorphins (so does sex & chocolate, but that’s another story!)

Wild Geese
any cause but our own

3 Best Bodyweight Exercises

By: Craig Ballantyne, CSCS, MS

Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg ExerciseThe pistol (single-leg squat to the floor) is the most advanced1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.
If you aren’t ready for single-leg squats, you can use BulgarianSplit Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.

2) Decline Push-ups These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigueyour triceps, a “piked-hip position” to build your shoulders, oreven the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted RowsI choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It’s the perfect compliment to a pushup.
Do 8-12 repetitions per exercise. Don’t rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines.
His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

Wild Geese
any cause but our own