May 10

We all know money doesn’t buy happiness–and that’s good news for these new grads.

There’s no denying the value of a college education: According to recent U.S. Census surveys, the median salary for college grads is more than $20,000 higher than that of people with only a high school diploma. And the unemployment rate for people with bachelor’s degrees is almost half the rate for people without.

But some degrees are worth more than others, as PayScale.com shows in its 2010 report on the earning power of bachelor’s degrees.

No surprise, engineering degrees continue to be top earners–and (also no big shocker) you have to go pretty far down the list before you see the liberal arts well represented.

But there’s more to choosing a major than comparing dollar amounts. We salute and congratulate the graduates whose interests (and hard work) have led them to the following degrees–the lowest-earning degrees on PayScale’s list.

10. Drama (starting annual salary: $35,600; mid-career annual salary: $56,600)
Some mega-millionaire movie stars with drama degrees (Denzel Washington and Meryl Streep, for instance) may be skewing these numbers upward–for every Denzel and Meryl, there are thousands of thespians struggling to make ends meet. But you don’t study drama because you want to get rich–you study drama because you love the theater. (And an ability to act comes in handy in many professions.)

9. Fine arts (starting annual salary: $35,800; mid-career annual salary: $56,300)
Well, it takes an artist to make a thrift-store wardrobe look like a million bucks.

8. Hospitality and tourism (starting annual salary: $37,000; mid-career annual salary: $54,300)
Jobs that include tips may be skewing these numbers downward–and this is an industry that looks to be on the rebound as the economy improves. Plus, the perks associated with jobs in hospitality and tourism may compensate for the comparatively low salaries–many jobs in the industry allow extensive travel (or provide considerable travel discounts).

7. Education (starting annual salary: $36,200; mid-career annual salary: $54,100)
and
2. Elementary education (starting annual salary: $33,000; mid-career annual salary: $42,400)
For the right people, teaching is an immensely rewarding career–and it’s truly a noble one. The good news is, according to the U.S. Bureau of Labor Statistics (BLS), the employment opportunities for primary, secondary, and special education teachers are expected to grow by 14 percent in the coming decade. And there will be plenty of new opportunities in continuing education for adults, as professional skill requirements change ever more rapidly.

6. Horticulture (starting annual salary: $37,200; mid-career annual salary: $53,400)
It seems that a green thumb doesn’t necessarily bring in the greenbacks. But when you work among flowers and plants in a nursery or garden, who needs ‘em?

5. Spanish (starting annual salary: $35,600; mid-career annual salary: $52,600)
As an old proverb puts it, when you learn a new language, you “gain a new soul.” Who could put a price on that? And certainly, knowing Spanish–the language with the second-highest number of native speakers (after Mandarin)–in addition to English opens up a world of job opportunities beyond Spanish teacher or translator (as a plus, you can better enjoy a world of fantastic Spanish-language music, movies, and literature).

4. Music (starting annual salary: $34,000; mid-career annual salary: $52,000)
Hey, if being a musician were easy, everyone would do it. Some of us are guitar heroes; most of us just play the video game.

3. Theology (starting annual salary: $34,800; mid-career annual salary: $51,500)
This is the perfect example of a degree earned by someone who’s “not in it for the money”: people who choose to study theology often feel they’re pursuing a higher calling (and often feel a strong desire to do good in the world, no matter the cost).

1. Social work (starting annual salary: $33,400; mid-career annual salary: $41,600)
They say that crime doesn’t pay. As this list seems to point out, neither does helping people. So it’s a good thing that many college students seem to believe that helping others is its own reward–social workers are an indispensable safety net for people who’ve fallen on difficult times. And the BLS reports that the outlook for opportunities in this field are favorable–particularly for social workers who work in rural areas or with senior citizens.

May 8

By Randy Ngan

  • Higher them full time so they can only work for you.
  • Share outsourcer cost with friend if you cant afford
  • Outsourcing firm workers have no incentive to work hard for you since they get paid hourly
  • Some firms pose as individuals
  • Philippine education is in English good for out sourcing
  • Romania, Moldova, Ukraine, Lithuania and India also good
  • Onlinejobs.ph / craigslist manila /
  • Resume site are best since you can go directly to the worker
  • Ask good workers for referral
  • Let workers contribute ideas
  • Give bonus, incentive programs, gifts appreciate them.
  • If you need a specialist go to forum sites
  • Before hiring full time give them an open ended task and ask them to do research and give some recommendation
  • Hire a team leader to manage team if you have a lot of outsourcer
  • The more specific you are the less it cost and faster it will get done
  • “Live scribe pen” around $100 sync with audio work with special notebook
  • Camtasia is a screen capturing program that help communicate idea to worker
Apr 30

By Randy Ngan

1031 Exchange:

  • Allow real estate investor to defer taxes and allow then to buy more real estate.
  • No capital gain tax when property sold and all the capital gain is reinvested into new property.
  • Use a 1031 when you plan on selling property after having a renter in it
  • 1031 defers not eliminate taxes
  • Save 30% off tax by deferring tax when selling house to reinvest
  • Biggest mistake on 1031 is when investor sell property and close escrow then call about doing 1031. Need to do 1031 before you close escrow
  • 3 Requirements for 1031 Exchange:
    1. Must be a business
    2. Must have been investment property that was rented out
    3. Must transfer 30% IRS Tax balance to like kind property

1031 firm:

  • Ipx1031.com
  • No concentration fee
  • 500-1500 transaction fee rate if done
  • You can do reverse 1031 buy property 1st then sell
  • They can not give tax advice but can consult with your tax advisor
  • Should have good tax advisor ( its not payment its amount of saving)
  • California property tax 10.3%
  • Work on business not in business
Apr 29

by Jim Rendon
Thursday, April 22, 2010
provided bySmartMoney.com

1. “We’re Squeezed Too.”

There was a time when human resources departments handled every staffing need at a company, from hiring and firing to administering benefits and determining salaries. But HR’s role has begun to change significantly as departments have shrunk at companies across the board. According to a study by the Society for Human Resource Management, the profession’s largest association, the head count at the average HR department fell from 13 in 2007 to nine in 2008. “HR departments are under pressure like never before,” says Steve Miranda, the society’s global HR and integration officer.

As much of what was once HR’s domain increasingly gets outsourced, human resources is regrouping to help show top management how it can add to the bottom line, says Tony Rucci, former chief administrative officer at Cardinal Health and a professor at the Fisher College of Business at Ohio State University. Though that may seem like an odd role for a department that doesn’t make or sell anything, strong HR departments are now focusing on boosting productivity by helping employees better understand what’s expected of them and by showing managers how to be

2. “We’re Not Always Your Advocate…”

Employees often turn to HR if they’re having problems with a manager, but they don’t always come away satisfied. In 2007, Ronica Tabor was interviewing for a better sales job at tool manufacturer Hilti North America when, she says, the interviewer told her that women had to work harder than men to learn to use and sell tools and that she should check with her husband about applying for the job. Tabor says she turned to HR with “high hopes” they’d keep the interviewer from doing this with others. But Tabor’s attorney says she was “made ineligible for promotion for another year” and left the company. She is suing Hilti in the U.S. District Court for the Northern District of Oklahoma, alleging gender discrimination. A Hilti spokesperson says the company’s investigation found that Tabor wasn’t qualified for the opening and that Hilti doesn’t discriminate. “Our HR process did work,” says the spokesperson.

Still, employees should realize that HR answers to the company, says Lewis Maltby, director of the National Workrights Institute, an employee-rights organization. “HR is a spear carrier for the boss,” he says.

3. “…But We Can Help Your Career.”

Human resources managers do much more than handle employment agreements, medical forms and 401(k) paperwork. They can also have a hand in helping to retain and promote top talent — i.e., you. J.T. O’Donnell, a former HR manager and the founder of online career-development company Careerealism.com, says it’s a good idea to be in touch with someone in the department. Employees often want to avoid HR, O’Donnell says, “but you really should do the opposite.” Molly John credits HR with helping her get promoted to partner at Ernst & Young last year, after she participated in an HR-sponsored program assigning senior partners as mentors to promising junior employees. Without it, she says, “I would not have been promoted so soon.”

Seymour Adler, a senior VP with HR management firm Aon Consulting, says one way to be recognized for your work is to keep human resources in the loop — say, by sending your HR manager an occasional e-mail to let her know how you’ve been contributing to the company’s success. That kind of connection could help land you a promotion when positions open up or even keep you off the chopping block during the next round of layoffs.

4. “Want the job? Then You’ll Want to Get to Know Us.”

With unemployment hovering around 10 percent, HR managers are inundated with responses for every job posting. In fact, some companies are hiring outside firms to post jobs and sort through resumes, presenting only a dozen or so qualified candidates for consideration. How to make the cut? Be sure your resume and cover letter highlight the skills asked for in the job posting; HR tosses applications that don’t meet all the basic criteria. And ask yourself what in your background fits the company’s needs, says Mike Wright, senior vice president of outsourcing sales with Hewitt Associates.

Another angle: Approach an in-house recruiter or hiring manager before they post a position. Try using business-oriented social-media sites like LinkedIn.com to meet contacts, says O’Donnell. Judi Perkins, founder of FindThePerfectJob.com, says she found most of her clients jobs this way. When you score an interview with HR reps, take it seriously — you never know how much say they have in the process. And ask them what qualities they look for in employees. “You really need to sell them on your abilities,” says O’Donnell.

5. “Yes, Facebook Can Get You Fired.”

Employees like to think that what they do on their own time is their own business, but that’s not always the case. According to a 2009 survey by the American Management Association and the ePolicy Institute, 27 percent of companies have policies about what employees can post on personal blogs. “You have to think about whether this will come back to haunt you,” says Nancy Flynn, executive director of the institute. That never occurred to Nate Fulmer, a warehouse manager for chemical supplier Environmental Express. Fulmer and his wife made fun of a local church sermon in a podcast they posted online in 2005. Fulmer says it got so much attention, his boss listened to it, thought it was offensive and fired him. “I was so blindsided,” he says. (A company spokesperson says the firm has new ownership and can’t comment on employee matters.)

According to Flynn’s survey, 2 percent of companies have dismissed employees over the content of personal social-networking pages. Flynn recommends employees check company policy before posting anything online and steer clear of potentially offensive content, even if it has nothing to do with work.

6. “In Some Companies, We’re Not Very Useful at All.”

it seems that every company has a different approach to human resources. For some, it’s nothing more than an administrative job, involved with hiring and firing, benefits and not much more. These firms may have a dysfunctional work environment with high turnover, Perkins says, where employees can often feel trapped. By contrast, companies with strong HR departments have been shown to do better financially, says Rucci. Empowered human resources reps can also help guide employees through their careers.

How to tell the difference? For one, see whom HR reports to. If it’s the CEO, that’s good, says Maltby. If HR managers are in the field, getting to know employees and how the company works, that can be another key, says LaRhonda Edwards, an employee-relations panel member with the Society of Human Resource Management. One way to suss out a human resources department’s effectiveness is to ask the manager interviewing you how HR operates and what it has done to help her achieve her goals. If she doesn’t have an answer, it’s “not a good sign,” Rucci says.

7. “You’re Not Paranoid — We are Watching You.”

Companies want to make sure you’re working most of the time, not sending joke e-mails to your buddies. Half of organizations in the ePolicy Institute survey banned the use of personal e-mail on the job, and more than one in four reported firing employees for misusing the Internet. In many companies, HR works with the information-technology department and the legal team to develop policies for electronic communication. These policies aren’t a secret. Edwards says she makes a big effort to walk new employees through computer-use and e-mail policies, and they must sign forms saying they’re aware of them.

Many companies employ software that sifts through e-mail looking for curse words or sexually explicit language. IT monitors Web usage and can see every site an employee visits. In fact, anything you do via the company’s server—most activity on an office computer, including personal e-mail — is subject to review by your boss. Firings over these issues are on the rise, says Flynn. In 2009, 26 percent of companies reported terminating employees for violations of e-mail policy, up from 14 percent in 2001. “Employees should act as if the boss was looking over their shoulder,” says California employment mediator Michelle Reinglass.

8. “Read the Fine Print.”

When you take a job, you may be agreeing to more than you know. In the fine print of employment agreements, employee handbooks and job applications, many companies include a mandatory arbitration clause — meaning that you agree to give up your right to take any dispute to court, even if the employer has broken the law. Instead, the case goes to an arbitrator, who decides it privately, and “the grounds for appeal are extremely limited,” says Donna Lenhoff, an attorney with the National Employment Lawyers Association. Lenhoff estimates that more than 30 million Americans are bound by arbitration clauses at work.

Employers — particularly those in financial services, health care and pharmaceuticals — often favor arbitration because it keeps costs down and cases out of the headlines, says Manesh Rath, a partner at the law firm Keller & Heckman. But, says Lenhoff, arbitration seldom works out well for employees. A recent study found that arbitrators decided in favor of employees just 30 percent of the time, and when the individual arbitrator had worked previously on a case with the employer, the employee won only 12 percent of the time. Reinglass says employees can often fare better in court. “Someone on a jury might relate to your experience in a way that an arbitrator may not,” she says.

9. “We Know More About You Than You think.”

these days companies do a lot more than look over a pile of resumes and call a few references before hiring a new employee. They bring in outside firms to dig into an applicant’s background and verify education and employment histories, and they will often even search criminal records and credit reports. According to a survey by the Society for Human Resource Management, 53 percent of companies have conducted credit checks on their employees. Companies are concerned that “if you have a lot of financial pressure, you might not act in the best interest of the company,” says Wright.

Another survey, conducted in 2007 by HR Focus magazine, found that 86 percent of firms performed criminal background checks during the hiring process, and it has been estimated that nearly two-thirds of companies test job applicants for drug use. But not everyone thinks such measures are extreme. If anything, employers don’t dig deeply enough, says Rath: “An employee with a problem with a previous employer or criminal record will try to hide it.”

10. “We Love Tests.”

Job seekers today have so much experience packaging themselves, with tailored resumes and rehearsed answers, that companies turn to tests to find out more about what makes them tick. A 2009 survey by research firm IOMA found that 26 percent of companies conducted personality, psychological or integrity tests on applicants. Job seekers may also be asked to take a test to quantify their creativity. What’s more, insurance companies are pushing businesses to screen for traits like risk-taking, a quality the underwriter would not appreciate in, say, an applicant for a forklift-driver position.

But testing does have its problems. Rucci says that the most important indicator of future success on the job is past performance. Counter to that, HR managers sometimes distance themselves from the hiring process by relying on tests rather than performance appraisals. “There was a time when someone would say, This is the best-qualified candidate, based on their record,” says Maltby. “Now it’s tests, and no one takes responsibility for the decision.”

Copyrighted, SmartMoney.com. All Rights Reserved.
Apr 28

By Alison Green, On Monday April 26, 2010, 11:21 am EDT

With a new class of college students about to graduate and join the workforce, here are six ways that new grads often harm themselves at work inadvertently. Don’t make these mistakes!

[See 15 essential tips for job success.]

1. Thinking that because you have your degree, you shouldn’t have to do grunt work. Most recent grads start at the bottom because that’s how you learn how a business works, regardless of your particular degree. You must learn how to write the sort of memo your boss wants to read, how to navigate office personalities, how to simply get things done in an organization. Even if you’re not given the most glamorous work, you can pay attention to detail, follow instructions, and care about quality–eventually someone is going to let you do something more interesting.

2. Not being thorough. In college, you could (and were often expected to) argue one point of view. At work, you’re expected to consider all the options thoroughly and make a recommendation that includes pros and cons. I often see new grads simply not being thorough in their thinking. Poke holes in your recommendation before you take it to your boss. That way that she doesn’t have to.

[See 5 lame but common interview responses.]

3. Thinking that what you post on social networking sites doesn’t matter. At best, being unprofessional on sites like Facebook or Twitter will limit your professional growth and change the way your boss sees you; at worst, it can get you fired.

4. Procrastinating. If you waited until the last minute to do a project in college, you were the only one who suffered. At work, if you put off a project until the last minute and then you’re sick or something else gets in the way, you risk your professional reputation.

[See the signs you may be a bad coworker.]

5. Not putting effort into forming relationships with older colleagues. You might be more comfortable spending all your lunches with people in your peer group, but then you’ll miss out on the chance to form relationships that can help you progress faster in your career. Get to know your older colleagues.

6. Not saying “thank you.” When your boss or another coworker takes the time to help you with something, give them a sincere thank you. People who feel appreciated are more likely to go out of their way for you again. If you don’t seem to care, they probably won’t bother again.

Alison Green is the author of Managing to Change the World: The Nonprofit Leader’s Guide to Getting Results. She is chief of staff for the Marijuana Policy Project, a nonprofit lobbying organization, where she oversees day-to-day management of the staff as well as hiring, firing, and staff development. Her writings have been published in the Washington Post, the New York Times, Maxim, and dozens of other newspapers. She blogs at Ask a Manager.

Apr 26

By Randy Ngan

How to build a buyer list:

  • Network with real estate minded people
  • Go where they are, find the buyer
  • Contractor and builder club
  • Real estate LCC owners
  • Call I buy houses people
  • Call for rent ads and ask if they are looking to sell the property

Look for deals no one finds:

  • Think out side the box
  • Drive around target neighborhoods
  • Vacant properties
  • For vacancy owner look them up in tax record county clerk office.
  • Don’t look for deals look for properties that can be deals
  • Look for expired listing send letters through mail

Random Notes:

  • Send investor deals that are 70/30 after rehab
  • Build buyer list of 1,500 collect emails, separate in categories
  • Postlit.com and Vflyer.com create ads then email to buyer list
  • Bcc blind cc email list
  • If I was a buyer what would I do, where would I be, what would I buy or not buy
  • If I was a seller what would I do, where would I be, why wouldn’t my property sell
  • How would people who own property list it
Apr 25

By Randy Ngan

Pick what you can do with your financial capabilities don’t jump for strategy to strategy

Create team first

Need to find for sale by owner house.

No balloon mortgage

Find Buyers:

  1. Investment buyers: must be able to close in 2 week with cash
  2. Tenant buyer list: Option lease can put down payment and monthly payment over market value because they want to own home ( credit some payment when they exercise lease option contract to buy house)
  3. Find for sale by owner
  4. 1st call ask if the house is still available and listen
  5. 2nd call ask tough questions about how much they behind

To sale:

    • Post for sale by owner
    • Tenant moving
    • Owner will finance
    • Rent to own
    • Add 200 above management cost

Advertise:

  • Craigslist ghost ad
  • Bandit signs
  • Flyers
  • Google ads
  • To Find Investment buyer (50% off Fair market value, desperate owner, must sell fast)
  • To find tenant (Must have down Payment, Owner will finance, rent to own)
  • To find house ( we buy houses any condition backed payments okay)

Lease option purchase write in contract:

  • 30 day contract Purchase at loan balance owed and lease at their monthly payment.
  • Let tenant know (what if we make your payments and catch up on backed payment)
  • Have house preset at Fair Market Value when it is sold to tenant buyer
  • Always do title search then lock up property around $150

Random Notes:

Ask seller to sign Release of mortgage information sheet when option contract signed.

Make them sign deed over contract clause to protect seller (if you don’t do what is discuss everything goes back to original home owner)

Deed have to transfer into your name before you can sell house to someone else

Low income government assistance disappearing can only crage you full intest on lone balance amount.

Need title in your name for X amount of days before you can do closing

Apr 24

By Randy Ngan

Must be willing to learn

Must try and take action

Must over come fears

Know what you need now. Fast cash or cash flow

No money down techniques:

  • Bird Dog Fee
  • Assignment of contract
  • Hard money
  • Home equity line of credit
  • Sandwich Lease Options
  • Notes from investors

Where to build a buyer list:

  • Investor groups
  • Real Estate auctions
  • Call for rent ads (let them know your not renting but ask if they are looking to sell or willing to buy more property)
  • Referrals from sub contractor, handymen, home inspectors, appraisal etc…
  • Go to website under marketing search for 85 ways to find buyers

Questions to ask investors:

  1. when are you planning on buying your next property
  2. how are you buying houses
  3. what type of neighborhoods are you looking for
  4. what price range
  5. what equity range
  6. what type of repairs are you will to put in
  7. what size

Let investor know you will only email/contract them when a property meet their criteria to not waste their time

When presenting property to investor tell them:

  • what the price was at the peak of the market
  • the fair market value now
  • the price it is under contract for right now
  • How much instance equity they can have in the property

Random notes:

  • Put Bandit sign near walmart and mc Donald
  • 1st Foreclosure call = relationship call & take notes
  • 2nd call = Need to ask tough questions to see if you can help them

Action step:

  • Set a goal for every week
  • Set a goal for ever month
Apr 24

By Randy Ngan

When looking for an agent:

  • They must have experience in what you want to do
  • Should be full time agent making a living in this market
  • Ask how many closing they made last year. 10 + okay 30+ excellent
  • Ask how many houses they walked through last month 30+okay 50+ excellent
  • Should be a resident of the area to know general price range of Houses with X amount of bedrooms and X amount of bathrooms in blank neighborhood and renting potential (worst case/ best case selling price)
  • Excellent agents will prescreen houses to make sure it meets your criteria
  • Agent broker should have relationship with Bank for REO buys since 87% or properties in riverside and owned by banks
  • Let agent know you want to make 100 offers with them

When buying notes:

  • Know what you want to do with property create a plan
  • You must have an exit strategy ready before you look for property. Example Buy and hold for cash flow or fix and flip for lump sum cash
  • When buying properties banks want to sell the property and do the loan as well
  • Sellers always get cash so bank want to sell and loan out the mortgage because it is more attractive then plan cash
  • Hard money lender rate around 12% plenty of money out
  • When remodeling use expert/contractor advice that relate to community style
  • Find areas that got hit the hardest with most declined prices. Example
  • Marino valley riverside 6bed 4 bath houses $250k to buy $260k to build
  • Getting $1 for .50
  • If you have a bad deal cut lost and move to next don’t waste time

When Closing notes:

  • When doing assignment of contracts make sure contingency clause earnest money back if the closing terms are not meet

Random notes:

  • Be confident and passionate about what you want to do
  • Follow the price rate and flow of U-hauls to see when people are moving in or out

Example

From California to Portland = $1200 everyone want to leave California so it cost more

From Portland to California= $600 people moving to California cost cheaper because U-haul need their trucks back at the California location

Action steps:

  1. Call or visit agents that are in moderate size firms between 9:00 and 10:00am with 20-30 agents
  2. Do basic research of how much property cost and rental prices at your target location
  3. Make a investor list/buyer list/seller list/ lease option list
Mar 6

By Randy Ngan

Nutrition notes

  • Buy food with less than 10% calories from fat
  • Drink half of body weight in ounces
  • Portion Control
  • Eat 5-6 times a day (every 3 hours)
  • Prepare meals in advance
  • Eat natural foods no boxed items
  • High Fructose corn syrup makes you less able to feel full

160 lbs Eat 315 cals x 6 Meals = 1900 Cals

140 lbs Eat 265 cals x 6 Meals = 1600 Cals

Drinks

  • Juices with no calories
  • Green Tea and Water
  • Non fat milk
  • Almond milk
  • Green lemonade
  • Egg whites

Carbohydrates

  • Whole grain bread
  • Brown rice
  • Oatmeal
  • Vegetable

Protein

  • Chicken
  • Egg whites
  • Fish
  • Dairy whey isotope

Fats

  • Peanut butter
  • Olive oil
  • Fish Oil

Fiber

  • Pear
  • Blueberry
  • Plum

Snacks

  • Turkey Jerky
  • Dried Fruit (Just Brand)
  • Nuts & Seeds
  • Flaxseed Crackers

Protein shake recipe

  • Cup of orange juice, 25g Dairy whey, 1 frozen banana
  • 1 cup water add 5-6 ice and crush. Then add 20g whey protein and ½ cup of oat meal.

Fitness Notes

· Having more muscle burns more fat

· To gain more muscle use heavy weights and do low reps

· Can build 1-2 pound of dry muscle a month = 5-6 pound of lean muscle

· Don’t lose more then a pound a week. You will start losing muscle.

· To much cardio will start to burn muscle

· Work out leg muscles since they can get bigger then arm muscle

Workouts

· For ever push exercise have a pull exercise to equalize you muscle.

· Bench Press for Chest (push)

· Seated Row (pull)

· Military Press for Shoulder (push)

· Pull Up Chin Up (Pull)

· Swats for legs (push)

· Dead Lift (pull)

· Dips

· Bent over rolls

· Clean and press

Dumbbell work out

  • One arm clean and press (through legs, pull, dip and blast)\
  • One arm push press
  • Two dumbbell curl and press
  • Dumbbell chest press
  • Standing concentration curl (2 sec hold)

Abs

  • 3-6 sets 15-25 reps, short rest periods
  1. Reverse crunch
  2. Ab roller
  3. Reverse ball crunch
  4. Wood chopper
  5. Saxon bend (weight over head)
  6. Side bends
  7. Plank (one leg one arm out)
  8. Farmer walk
  • Toe tap when doing crunches
  • Breath out when you contract
  • Have knees slightly bent when doing leg lifts

Cardio

  • Do cardio at the end of workout
  • Interval Cardio works best
  • 5 min warm up jog, sprint 1 min, walk 1 min interval for 10 min
No soda and juices with calories (Green Tea and Water is good)