Wow. Somebody apparently lit a fire under Em’s ass, cause he’s kind of devouring the mic on this single from the forthcoming Recovery.

DOWNLOAD

01. Tool – Forty Six & 2
02. Queen – We Will Rock You
03. Yeah Yeah Yeahs – Gold Lion
04. Johnny Cash – God’s Gonna Cut You Down
05. Led Zeppelin – Kashmir
06. Lenny Kravitz – American Woman
07. Beastie Boys – So What’cha Want
08. Sneaker Pimps – 6 Feet Underground
09. Gorillaz – Sunshine In A Bag
10. Beck – Loser
11. DJ Chachi – Public Loser (Jay Z Vs. Beck)
12. Red Hot Chili Peppers – Give It Away
13. Rage Against The Machine – People Of The Sun
14. White Stripes – My Door Bell
15. Fiona Apple – Criminal
16. Lenny Kravitz – I Belong To You
17. Fresh One – Hurt Paul Revere
18. Poe – Angry Johnny
19. Nine Inch Nails – Closer
20. XTC – Dear God
21. DJ Riz – Mad Grind
22. Cake – I Will Survive
23. Maroon 5 – This Love
24. Jamiroquai – Virtual Insnaity
25. Monster Magnet – Space Lord
26. Buck Cherry – Crazy Bitch
27. Korn – Freak On A Leash
28. White House – Never Be Your Woman
29. Crazy Town – Butterfly
30. David Savior – Deja Butterfly ft. Fatman Scoop
31. Hard-Fi – Cash Machine
32. Seal – Crazy
33. Alice In Chains – Man In The Box
34. Bjork – Human Behavior
35. Audioslave – Like A Stone
36. DJ Riz – 1, 2 Stone
37. Porno For Pyros – Pets
38. Alice In Chains – No Excuses
39. Pinback – Fortress
40. Hall & Oates – I Can’t Go For That
41. The Cardigans – Love Fool
42. Depeche Mode – Policy Of Truth (Beat Box Mix)
43. Folk Implosion – Natural One
44. Frankie Goes To Hollywood – Relax
45. Red Hot Hot Chili Peppers – The Zephyr Song
46. Local H – Bound For The Floor
47. Dj Sizzahands – Clocks On Beats
48. Smashing Pumpkins – 1979

1. “Thieves in the Night” – 6:09
2. “Hand Me Down Your Love” – 4:33
3. “I Feel Better” – 4:41
4. “One Life Stand” – 5:23
5. “Brothers” – 4:21
6. “Slush” – 6:29
7. “Alley Cats” – 5:21
8. “We Have Love” – 4:28
9. “Keep Quiet” – 4:02
10. “Take It In” – 4:10

DOWNLOAD

1. The Moon And The Sky
2. Soldier Of Love
3. Morning Bird
4. Baby Father
5. Long Hard Road
6. Be That Easy
7. Bring Me Home
8. In Another Time
9. Skin
10. The Safest Place

DOWNLOAD

You could focus on more “lower ab” exercises like hanging leg raises, reverse crunches and hip lifts, but even these won’t help as long as you still have body fat covering the muscles. You can’t “spot reduce.” I would suggest cutting back the volume on your ab training and spending the time on more cardio work instead. Try doing about 15-20 minutes of ab work two times per week. (About 8-12 sets of 10-25 reps). Here is a typical ab routine:

1. Hanging leg raises 3 sets, 15-25 reps

2. Hanging knee ups (bent-knee leg raises) 3 sets, 15-25 reps

3. Incline Revere Crunches 3 sets, 15-25 reps

4. Weighted Cable Crunches 3 sets, 10-25 reps

For maximum fat loss, you should do cardio 5-7 days per week for 30-60 minutes. You could continue running or mix up the type of cardio you do (stationary cycling, stairclimbing, elliptical machines, and other continuous aerobic activities are all excellent fat burners). Once you are satisfied with your level of body fat and your abdominal definition, you can cut back to 3-4 days per week for 20-30 minutes for maintenance.

As far as diet goes, here are a few fat-burning nutrition guidelines in a nutshell:

1. Eat about 15-20% below your calorie maintenance level.

2. Spread your calories into 5-6 small meals instead of 2-3 big ones.

3. Eat a source of complete, high quality protein with each meal.

4. Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, brown rice and whole grains. Start with at least 50% of your calories from complex carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.

5. Avoid refined, simple carbs that contain white flour or white sugar.

6. Keep total fats low and saturated fats low. Aim for only 15-20% of your total calories from fat. A little bit of “good fat” like flax oil is better than a no fat diet.

7. Drink plenty of water – a gallon is a good goal to shoot for if you are physically active.