Hi Antonio,

Yes for sure, you can do these with dumbbells. I would use one dumbbell for the swings, and 2 dumbbells (one in each hand) for the high pulls. Let me know how it goes!!

Scott

Hi Evelyne - it's Scott Colby here. There is nothing that you'll be receiving in the mail. The diet and workouts are all downloadable on the web. It said this on my website at the very bottom:

NOTE: The My First Six Pack coaching course is delivered in digital format via Web Videos and Instantly Downloadable PDFs. No physical products will be shipped. After you order, you will get INSTANT ACCESS to the first lesson and all the bonuses onto your computer. The downloadable workout plans, meal plans, and goal setting sheets are Adobe Acrobat PDFs, which can be viewed on Mac or PC.

: )

Scott

You're welcome Mickey. Yes you're right, the audio when I was speaking cut out. We did't know that until the next day. Hopefully uou can hear Mike clearly as he was providing all the expertise. :) We'll probably do another interview early next year.

Thank you for your comment.

Scottt

Hi Chris,

Congratulations on losing the 25 pounds. That's awesome.

First of all, I wouldn't worry about the other guys in your gym class that have ripped abs. You don't need to compare yourself with anyone else. Just be the best you can be.

Second of all, crunches and sit ups actually don't help you lose ab fat. I know it seems like they would, especally with all of the infomercials out there advertising ab gagets to help you get six pack abs..but they don't. Sit ups and crunches can actually hurt your back too.

I would focus on having fun, playing sports (if you like to do so) and working on some basic movement skills, like sprinting, jumping, pushups, pullups, squats, things like that.

And that leaves us to diet which plays the biggest role in getting a flat stomach. Do you eat a lot of sweets and processed foods, like fast foods? If so, you won't be able to get a six-pack, more than likely. So you'll want to increase your consumption of fruits, vegetables and nuts, as well as other whole, natural foods. You can have some fun getting in a lot of fruits and vegetable by making different types of smoothies. I enjoy a smoothie everyday.

Good luck, Chris!

Hi Denise,

You seem to be relating your energy levels to your supplement intake. It may be, or it may not be the cause. The best thing you can do is track everything for a week. When you feel blah, did you just eat? Did you eat 1-2 hours prior? What did you eat? Did you skip a meal? Are you stressed? Did you get quality sleep the night before? There might be something going on in your nutrition or hormones (due to stress, sleep, etc, ) that is causing this. Only way to pinpoint it is to track everything to find the cause.

Hope this helps you.

Scott

Hi John,

I don't know your exact training or eating program, but from the information you gave me, I would guess the following:

1) On the training side of things, only doing resistance training 1 day a week is not enough to alter your body fat compositon so that you have more lean muscle and less fat, which would result in a lower bf%. You will need to increase the amount of resistance training you do so that you can increase the amount of muscle in your body, which increases your metabolism, allowing you to burn more fat.

Secondly, you said your nutrition is good, not great. I'm going to be blunt here. Your nutrition needs to be great if you want a lower bf%. You also said you need to fuel for endurance training. That's fine, but that doesn't mean your fuel should be junk. It should be the highest quality fuel you can put in your body - whole, natural foods. Yes you may eat more carbs for your endurance training, but that doesn't give you the green light to eat processed carbs. Your carbs should be natural, single ingredient foods, like quinoa.

One last thing, the Tantia scale isn't very accurate. I would suggest a more accurate way to measure your bf%.

Good luck!

Hi Cindy. I'm sorry to hear that you are going through such a rough stretch in your life. I think we've all been through tough times at some point or another, so you're not alone.

One of the biggest things that can help you in all areas in life (not just diet and exercise) is Support. Do you have a friend or family member that you can open up to? Perhaps you can start by going for a walk with a friend. That often helps to clear your mind and when you're outside, I find that your mood changes for the better. And having someone to be accountable to when you're going for a walk makes it more likely that you won't back out.

When you are ready to do more, it is important to set a clear goal of what you want the outcome to be. Your goal should be SMART (Specific, Measurable, Attainable, Relevant and have a Time component). The process of achieving your goal should also be fun and enjoyable.

Lastly, after you clearly define your goal, you will need to come up with a very strong reason "WHY" you want to achieve your goal. It should be powerful, motivational, and even emotional. So "to look good," is not a powerful reason why. On the other hand, if you have kids that you love very much and you want to be a role model for them, and live a long healthy life so you can see them grow up, get married and have kids, that's a much more powerful goal.

Hope this helps a bit. Let me know how else I can help you.

Hi Gary - I would have to know more about what workouts and eating plan you are currently following before I can help you. Please feel free to send more details.

Thanks!

Hi Marla...if you haven't already, check out my YouTube channel for some good indoor workouts. I prefer doing my workouts outdoors, plus the lighting is better for filming - which is why almost all the workut videos are outside. But just about all of them can be performed inside too. My YouTube channel is here: http://www.youtube.com/scottcolby
If you'd like, you can Subscribe to the channel and be updated when I post new workouts.

Some of my favorite snacks are smoothies (I have a ton of recipes and like the variety, hard boiled eggs, any type of raw nut, fruit (apple with a nut butter is good), carrots and hummus, kale and avocado slaw (just had this for the first time).

Hi there mjg. You might try breaking up your intervals and strength training on different days. That's what I do. My strength training is actually very metabolic, so my heart rate gets up pretty high. By the time I'm done with that, I don't think there is anyway I could do intervals effectively. So for me personally, I do bootcamp style (weight based interval training) workouts M,W,F and HIIT (or sprints) on T, Th, Sat. I get a nice metabolic spike 6 days a week.

You probably know that 70-80% of your results will come from diet. So when you say you're "eating right," it's difficult for me to help you. 2 pieces of advice though - eat whole, natural foods - as many single ingredient foods as possible (even cut out the wheat and dairy products as these can be highly processed). Number 2, limit your sugar intake to 15 grams or less daily. Hope this helps!