Lose Unwanted BodyFat Burn The Fat Some Added Motivation

Hi,

I just wanted to give you a follow up to yeaterdays post about Tom Venuto's Burn The Fat Feed The Muscle body transformation contest. If nothing else take some motivation from the story of last years female winner.

One of the best ways to succeed is to model successful people. Instead of trying to re-invent the wheel, you copy a winning formula that already exists. This can short-cut your trial and error learning curve by months or even years. The problem is, where do you find a role model? Who do you trust? Whose advice do you listen to? If the success you want is a better body, then who better than a body transformation contest winner? (like the amazing champion you’re about to meet…)


On May 24th, we are opening registration for our Burn The Fat 2010 Summer Body transformation challenge. “Contest central” will be located at the Burn The Fat Inner Circle.

With this new challenge coming up, I figured it would be a perfect time to call upon our last year’s champions to pick their brains and find out how they achieved body transformations so amazing that it won them the title of Overall Burn The Fat Feed The Muscle Champion.

Today I’d like you to meet Hannah Mauck, 2009 Burn the Fat Holiday (winter) Challenge women’s champion. Hannah slashed 12 pounds, and burned off 6% body fat in just 7 weeks.

You can’t help but be amazed at the results you see in her before and after photos. But what the pictures don’t say is that Hannah is also a mom of three, ages 5, 3 and 1. She made her contest winning transformation even while taking care of her children, over the busiest time of the year, with the most temptations (the winter challenge ran from Thanksgiving through New Year’s!)

That really puts her achievement into a whole different perspective, not to mention it kills any excuses you might have about family obligations getting in the way.

We interviewed Hannah after her win and pulled out her top body transformation tips. Whether you’re planning to enter our upcoming summer Burn the Fat Challenge or you just want some body transforming tips for your own personal use, this advice is pure gold!

TOM: how do you think you pulled off such a great fitness transformation while you were managing a family and what would be your advice for other parents who might be worried about getting their pre-baby bodies back or who are concerned about not having the time to work out or make healthy food with kids running around?


HANNAH: Thinking I didn’t have time was exactly the reason I was in the predicament I was in, health and body-wise, in the first place. But when I found your Burn the Fat book and I read through, it really clicked with me. I knew that I could do it in a manageable amount of time.

All your techniques – the tracking, the accountability methods and the planning of the meals and workouts actually led me to having a lot more time, because I was more organized and I wasn’t trying to put something together at the last minute. I knew exactly what I would be doing and when I would be doing it.

Also, losing weight and spending the time working out has given me so much more energy and brain clarity, that actually, I have more free time. I’ve been able to get more done by investing time in working out. Not having time is not an issue once you actually focus on your goals. As far as getting my pre-baby body back, my body is better than before I had babies. So that’s not an excuse either.


TOM: It seems like you were pretty meticulous about what you were eating. How closely did you track your calories or your macronutrients, the grams of the protein, carbs and fat? If I read your journal right, you used some kind of electronic device to track everything. How did that work for you?

HANNAH: I did track pretty closely. I didn’t even know what a macronutrient was, by your definition, until a couple weeks into your program. Then I realized that was important. I started putting that data in and that really helped me to see where my downfalls were. It leads to a lot of accountability when you have to enter food.

Using the iPod for tracking was really great. I got that idea off the Burn the Fat Inner Circle forums, where somebody else was using a program on their iPod. It’s really convenient, because you can have it with you all the time and you can enter your data right away and you can actually make adjustments throughout your day by what you’ve eaten or haven’t eaten. That was really helpful for me.


TOM: Obviously, you got a lot leaner, so that revealed the muscles that might have been there already, but you definitely showed more muscularity in your after picture. This is where you can really help us out. You can help the “greater cause” for us: that is, convincing women to lift weights, when they think they’re either going to get bulky or unfeminine. What do you have to say about that now?

HANNAH: It’s not an easy task for women to put on muscle and you don’t look bulky even after you do. But I would also add that we all have different body types. Some of us are going to work out and we’re going to stay looking tall and lean and slender. Others are going to work out and we’re going to be a little bit more muscular naturally.

I think everyone should just embrace their fittest body and learn to be comfortable with their body type, whether you’re a little bit more muscular, or you’re more of the ectomorph or leaner type. I think my body type is a little more mesomorph – It’s a little easier for me to gain muscle, but that in no way added any bulk. We just become a little more defined.

The muscle showed once I lost the fat. But none of my measurements were bigger than before I started the challenge. So it did not, definitely did not add any bulk.


TOM: Some people get overwhelmed with the amount of information in the Burn The Fat book, let alone the huge archives we have at the Burn the Fat Inner Circle. Even though you were a relative newcomer to our community, you went right to work and picked it up so fast. What’s your secret? How did you learn all this so quickly and put all the information into practice so fast?

HANNAH: I think the key for me was timing. I stumbled onto an ad of yours on the internet for Burn the Fat, then very shortly after that, you announced the Burn the Fat Challenge over the 2009-2010 holidays. I felt like my babies were old enough and I just needed to get busy, so I was mentally very ready for a change at that point. So I do think you have to be ready to change. .

Then, enrolling, and being involved in that challenge was really the key for the implementation. The holiday challenge was 7 weeks so I didn’t have time to just say, “Oh, I’m going to read that later” or “I’m going to do that later.” I had a goal and a deadline and a challenge so I had to focus and read it and do it now. I think it was really the challenge that helped me to implement everything so fast.


TOM: You said that you had days with low energy and days you felt really hungry. That’s going to happen to just about everybody who has their calories reduced for fat loss. So what did you do, either physically or mentally, to stay on your eating plan even when you were hungry, and stay on your training plan even when you were tired?

HANNAH: One thing is I would tell myself that I’m in charge of myself, so I can have anything I want, as long as I wait 30 minutes. A lot of times, just delaying that instant urge to put something in my mouth would be enough to either make it to the next meal or realize I didn’t want it. Another thing was that being around kids and food all day long, I had to tell myself I wasn’t the garbage disposal. That may sound funny, but when you’re picking up food all day long, it’s easy to finish off the kids’ portions of this or that. So I put a halt to that and it really helped me. Drinking a lot of hot tea was another way that satisfied both my sweet tooth and cravings for other things.

As far as being tired, sometimes it was just mental and I pushed through it. I really saw a reward and felt more energy from just getting up and doing the workout. Other times, especially as a mom, I think you have to listen to your body and sometimes you need sleep. There were nights where I was up all night with a sick kid. The next day, I just allowed myself to sleep, or have a nap. That really helped with being able to recover and stay on track, because if I got overly tired, I was not able to make good judgment decisions, as far as what I was eating. Sometimes you just need to sleep.


TOM: In one of your very first challenge journal posts, you wrote, “Blechhh. I can’t believe I posted those pictures.” I know that posting before pictures takes a lot of courage. A lot of other women – and guys – in the challenge felt the same way, because I heard it from so many of them. People asked me, “Do we really have to post pictures to be in this contest?” So I’m curious: Looking back, how do you feel about having posted your before picture, when you can now put it next to your after picture?

HANNAH: At the time, I definitely thought I was insane. That’s not the type of thing I would have ever done or considered doing at that point. The pictures were almost what made me not do the challenge. But now, I feel like that was invaluable and I totally understand that requirement today. Measurements and numbers are great, but they’re hard to believe in your head. Being able to actually see the change in your body in a picture – that’s totally invaluable. I wouldn’t be able to believe the numbers without seeing the picture. The picture also really kept my feet to the fire. There was no way to hide what you really looked like with the pictures right there.

And the difference between pictures and the mirror??? HUGE. I can’t really even explain that. Something happens when you look in the mirror that does not happen when you look at a photograph. I don’t know what it is. I don’t know how our brains fool us that way. But I could look in the mirror all day long and not see what I can see from a photograph.


TOM VENUTO: For anyone who’s thinking about entering the next challenge and they’re terrified to take their picture and post it in the website, what would be your advice to them – coming from someone who felt the same way, but did it anyways?

HANNAH: I completely sympathize and I understand how hard it is. But it really is invaluable and it’s the best way to really admit where you’re currently at and to see the milestones you pass and be able to see the changes in your body. It’s definitely invaluable.


TOM: Our summer transformation contest is the big one – 98 days across the entire summer, but our winter contest only ran from Thanksgiving to the first week of January. You came down 6% body fat in those 7 weeks. To put that into perspective, for most people, it would take 12 weeks to drop 6% body fat. About a half a percent a week is typical fat loss. How did you get results that were so far above average and what is your advice for other people who want to make a “results not typical” transformation?

HANNAH: The first thing would be the goal setting techniques from your book. The goal card really helped me – just having that written down goal, instead of some vague idea that I needed to improve, kept me totally focused. Second was using feedback from measurements and actually tracking my progress numbers and being accountable to others on the forum. Third was the pre-planning of when exactly I would work out and what I would do, and menus that I would follow.


TOM : Do you think this whole Burn the Fat Feed The Muscle challenge changed your perception on how much you can transform your body in a short period of time, as in our 7 week challenge?

HANNAH: Absolutely. I had no idea it was possible. I’ve always looked at those ads, showing pictures of people changing and I thought like that was just a huge fake. I thought it really wasn’t possible and that it would take at least a year to see visible changes of long, hard, hard work, and that has always been a deterrent for me. So knowing that I can put in a concentrated effort for a certain amount of time and actually see visible results is really encouraging to me.

I feel like you could probably advertise the next challenge by saying that if you just finish the challenge and stick to your goals, you will achieve the untypical results, the above average results. Because so many of the finishers did, just by having the accountability of a challenge like this that you don’t have doing it alone. So many of them worked so hard and lost so much weight or changed their body composition so much. It was just amazing to see.

Well there you go think about Hannah and her story the next time you decide to skip a workout.

Burn The Fat Feed The Muscle Challenge

Join The Burn The Fat Feed The Muscle Body Transformation Contest

Tuesday, May 25, 2010


Burn The Fat Weight Loss and Fitness In 98 Days Join The Contest

Join The Burn The Fat Feed The Muscle Body Transformation Contest.

Burn The Fat Feed The Muscle by Tom Venuto is one of the most successful weight loss and fitness products around today. Burn The Fat, Feed The Muscle is the #1 best selling diet and fitness ebook in the history of the Internet. In fact, it's one of the best selling e-books on ANY subject in the history of the Internet -... And there's a reason why...

It's because thousands of women and men of every age are burning off BODY FAT - not muscle or water weight - and they're doing it naturally, without supplements, pills or "magic potions," simply by using the proven, scientifically-accurate and common-sense advice found inside this amazing diet and fitness guidebook.

I don't want to get in to a whole review here for Burn The Fat Feed The Muscle but if you click the link you can go to my review.

So Tom is having a Body Transformation contest. The deadline is May 30th 2010. To give you an idea what it's all about I took this from Tom's site.

* Tools For Body Transformation Success: *

Motivation and Rewards (MAUI! and other great prizes)

Group Support (you'll be joining thousands of "burners", all cheering you on!)

Personal and group Accountability (the program is structured, so you'll be accountable for your results - you can even join a team if you want "double accountability!")

A powerful program with a proven track record (Burn the Fat, Feed the Muscle - official fat burning program of the Burn the Fat Challenge)

* A New You In Just 98 Days! *

This is one of two challenges sponsored by Burn The Fat Feed The Muscle every year. Our holiday (winter) challenge takes place over Thanksgiving, Christmas and New Year's - Those 49 days fly by fast.

The Burn The Fat 2010 summer challenge - which is open for entry between May 24th and May 30th this year - runs twice as long - 98 days - which is why we've nicknamed it "THE BIG BURN!"

That means you have ample time and opportunity to make a HUGE, MASSIVE change in your body (a LOT can happen in 14 weeks!)

The best part is, the changes in your body will be the IDEAL kind - you'll be burning off pure body fat, not just water weight or lean body mass - and you may even find yourself gaining some lean muscle in the process.

This is like no fitness contest you've ever seen before, because:

You are competing against yourself for personal improvement, not against others.

This is NOT a "weight loss" contest. This is a body composition transformation contest.


This is a lifestyle transformation - NOT a crash diet or anything extreme.

The offer is simple: Buy a copy of the ebook, Burn The Fat, Feed The Muscle or purchase an Inner Circle membership and get free admission into the Summer Challenge.

So there you go a body transformation with the help of one of the most respected trainers in the fitness industry and the chance to win some great prizes.

Here is the link to the Burn The Fat Feed The Muscle Contest. Good Luck!!!!

An Intense Fat Burning Workout 3 Days Aweek In 20 Minutes

Your arch enemy in your attempt to lose fat and get fit is often-time or the lack of. However when it comes to fat loss training you actually might be able to defeat time. No you do not have to be in the gym for more than an hour to lose fat.

 If you have no more than 30 minutes 3 times a week, you can still lose body fat. Yes you read it right! Hopefully you know by now that I don't believe in the marathon cardio workouts.

However an appropriate diet is a must, which is a must in all fat loss programs.


Let's look at a fat burning workout that will bust through any time limits? We are going for a resistance training program that speeds your metabolism to burn fat. You will do a giant set (a giant set involves doing 1 set of various exercises one after the other to form one giant set) program which involves 101 reps per set. Each giant set is repeated 3 times in all. The idea is to finish the giant set 3 times in less than 20 minutes. Once able to finish it in less than 20 minutes increase the weight lifted. In case of bodyweight exercises try to do on one hand/ leg, or on fingers to increase the resistance.

This is not a circuit program where all exercises must be done one after the other nonstop. You will need to rest between exercises in the giant set. However the rest must be cut down gradually to finish the workout under 20 minutes. Once the time limit is reached only then should the resistance be increased on all the exercises. After increasing the resistance the workout should again take longer than 20 minutes to complete. Once again work on cutting the rest time between exercises to finish the workout under 20 minutes and continue this cycle.

One word of caution, if you have not done these exercises before then I suggest that you spend some time to learn to do these exercises first. Do not do them as a giant set, do them as straight sets till you learn to do the exercises. At first is recommended that one start with 2 giant sets for 2 weeks then add the third giant set.

This program will also help those who wish to get fitter and improve on their anaerobic endurance levels. It also offers a welcome change to those who are looking for different methods to exercise. However those who are after size might not benefit largely from this program.

If you want to perform Cardio on the off days then you can do so. However it is not a necessity if you can keep your caloric intake under control.

So then here is the program. Do the following fat burning exercises as a giant set, and repeat 3x. Start with around 50-60% of your 1 rep max. Try to do it on 3 nonconsecutive days a week.

Dumbbell or Kettlebell Snatch 8 each arm

Squat 15

Push-up (standard, feet elevated,added weight)10

Kettlebell or Dumbbell Swings 8 each arm

Lunges 8 each leg

Clean and press 6 each arm

Row 8 each arm

Give it your best and enjoy!

Kettlebell Circuit Training Total Body Fat Burning Workout

Today I have a great article and killer workout from Mike Geary. If you want to burn fat at a fast pace learn about doing your workouts as complexes it’s killer stuff.



Barbell and Kettlebell Complexes to Take Your Body to a New Level of Hardness and Conditioning

Mike Geary, The Truth About Abs

If you’ve never heard of “complexes” before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a “set”, you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a “set”.

This type of training is excellent to work a huge amount of musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. The conditioning aspect of this type of training is amazing, as you’ll find yourself huffing and puffing after repeating a sequence a mere two or three times.

If I had to venture a guess, I’d have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period. But that’s just my guess.

I like to incorporate about 5 exercises into my complexes. Any more than that and you might start to forget what’s next in the sequence. Here’s an example of a killer barbell complex that really gets me fired up:


1.explosive high pull from floor;

2.barbell back to thighs, then hang clean;

3.barbell back to thighs, then bent over row;

4.barbell back to floor, then clean & jerk

5.barbell back to thighs, then finish with Romanian deadlift


Use a weight that you can still handle for your weakest lift of the bunch, but keep it heavy enough to challenge you. Try to repeat the sequence 2-3 times without resting. That’s 1 set. You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight.


For example, say you completed the above complex with 155-lbs for 3 sequences per set for 3 sets in today’s workout. Next time you perform the workout, try to do 155 lbs for 3 sequences per set for 4 sets. Once you successfully complete 5 sets with 155, increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.


Now here’s a kettlebell complex that really kicks my butt:

1.one arm swing

2.one arm snatch, keep the bell over head;

3.one arm overhead squat;

4.bell back down to bottom, then one arm split snatch;

5.bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That’s one set…and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you’re not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!

I think a great strategy is to alternate barbell complexes on one day with kettlebell complexes on alternative training days. For example, you could do barbell complexes Monday, kettlebell complexes Wednesday, and back to barbell on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be kettlebell complexes, Wednesday would be barbells again, and Friday kettlebells. Give this program a try for a month or so (if you dare), and you will be one hardened individual!

Mike Geary is a nationally dual certified personal trainer, author of the book “The Truth about Six Pack Abs click the link for my review of The Truth About Abs

If you would like more information, exercises and workouts with Kettlebells check out my Kettlebell Training Page

How To Eat Less Calories 4 Tricks

Studies Show 4 Proven Tricks to Eat Less Food

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

Author - The Truth About Six Pack Abs

I found these 4 tricks (that are proven to help people eat less food and overall calories) while reading a fascinating book recently called 59 Seconds by Richard Wiseman. I think you'll find these very helpful if you're looking to control your caloric intake and reduce your body fat.

These tricks were tested in scientific studies and are quick and easy to implement. I thought these were VERY interesting...

Trick #1 to Eat Less -- Several studies prove that the size of the bowl, plate, or spoon that you use can directly influence how much food and calories you consume.

Richard Wiseman, in the book 59 Seconds, talks about one study conducted where party guests were randomly given either 17 or 34-ounce bowls and 2 or 3 ounce spoons, and allowed to help themselves to ice cream. It was found that the party guests given the large spoons and large bowls had eaten 14% and 31% more ice cream respectively, than the people using the smaller spoons or smaller bowls. Interesting huh!

Another study conducted at the University of Pennsylvania used a bowl of M&Ms that were left in the hallway of an apartment building. A sign next to the bowl told people to help themselves to the M&Ms. Some days a tablespoon sized scoop was used in the M&Ms and on other days, a larger scoop was used in the bowl. The researchers found that the larger scoop caused people to take TWICE the amount of M&Ms on average compared to the people that had used the smaller scoop.

I've also seen studies referenced in the past that showed that people who used larger plates consumed more calories than those using smaller plates.

The lesson -- Use smaller plates, bowls, and silverware and you may inadvertently reduce your calorie intake. This also means saying NO to seconds and thirds!


Trick #2 to Eat Less -- You've probably heard before that eating slower can help you to eat less because it gives time for the fullness signal to reach your brain and thereby shut off your appetite before you've eaten too much.

However, this study below found a twist on this!

According to Mr. Wiseman in the book 59 Seconds, a study at the Pennington Biomedical Research Center had overweight participants eat a meal at 3 different speeds:

a) their normal rate

b) half their normal rate

c) their normal rate at first, followed by half their normal rate (normal-slow combo)

The results were interesting... Eating at the slower rate caused the men to eat less, but not the women (that's weird!). However, the 3rd group that combined the normal pace at first with the slower rate after that caused both the men and women to have a large reduction in their appetite and eat less. The normal-slow combo was found to be more effective than just the slow-only group. Why? I have no idea, but those are interesting results!

Mr Wiseman stated that the lesson here to eat less is "to start at your normal speed but then savor each and every mouthful".


Trick #3 to Eat Less -- According to the book 59 Seconds, a series of experiments conducted in offices compared putting chocolates right on people's desks vs placing the chocolates six feet away. In another experiment, the chocolates were put inside either transparent or opaque jars. When the chocolates were placed on the person's desk instead of 6 feet away, people ate on average 6 more chocolates per day per person. Also, the chocolates in the transparent jars were eaten 46% more quickly than the opaque jars.

Just shows... out of sight, out of mind! As you may already know, I recommend never even having junk food around your house at all...that way, you're never tempted by it and you're forced to only eat healthy foods... but then you can use your weekly cheat meals to eat junk food out at a restaurant. That way the junk food is never in your house to begin with!


Trick #4 to Eat Less -- Studies have found that people eat significantly more when they are distracted by TV, movies, games, or other distractions. In one experiment mentioned in the book 59 Seconds, people who were more absorbed by a movie ate significantly larger amounts of popcorn compared to those that were paying less attention to the movie.

In another experiment, people who actively listened to a detective story during lunch (being distracted by the story), ate 15% more food than those who sat in silence during their lunch.

The lesson -- ditch the TV and other distractions and focus on your food! Enjoy every bite of your food and you will naturally consume less calories while enjoying your food more.

5 Fat Burning Cardio Workouts

Link http://howtogetthatsixpackabslook.com/Articles/?p=173

Are You Giving Your Best Effort To Achieving Your Fat Loss Goals?

Hi,

I have a very inspirational post for you today. If you have tried and failed (or at least not gotten the results you are after) to lose your unwanted body fat pay attention. The post is from Scott Tousignant of Fat Loss quickie fame. I think this is a great post that everyone can get something from. It is a little long but well worth taking a couple of minutes to read.

Are You Giving Your Very Best Effort Toward Achieving Your Fat Loss Goals?


by Scott Tousignant · Fat Loss Quickie Motivation

“I’ve tried everything!” If only I had a penny for every time that I’ve heard that statement made by a frustrated dieter. I’d be writing this post from my very own private tropical island

You may have started several different diets. You may have followed several different workout programs. But did you honestly give your very best effort to all of them? Honestly? If not, then can you honestly say that you’ve tried each of those programs?

Have you really tried everything? Seriously. Every diet and workout program out there?

Are you aware of these lies that you tell yourself every day?

I’m confident in saying that what you believe you can achieve in regards to your fat loss goals is nowhere near what you can actually achieve. I believe that you can accomplish much more!

Allow me to use just a few of the many examples of amazing transformation success stories from Tom Venuto’s Burn The Fat Feed The Muscle Inner Circle to prove this point…

If you are around 40% body fat right now, I bet the thought that you could release fat and sculpt your body to the point of winning a medal in a figure competition and being featured in fitness magazines seems impossible and ‘unrealistic’…

…Yet that’s exactly what 40 year old Eka Ukaobasi did!

I bet that the thought of losing 254.6 pounds in just two years sounds impossible, especially when you’ve tried to lose weight in the past and it ended in frustration and disappointment…

…Yet that’s exactly what Michael Boyd did. Think about that for a moment. That’s like going through life carrying around two lean women around everywhere that you go. Then over the course of two years doing what’s necessary to get them off your shoulders and ease the burden of that excess load.

Take a look at his photo collage. His before and after pictures could be mistaken for two completely different people. At the beginning of your journey it may be difficult to believe that you can look that great. But over time anything is possible.

Eka wasn’t the only woman in Tom Venuto’s Burn The Fat Inner Circle who surprised themselves and decided to take their fitness to the next level and compete in a women’s physique competition. There’s actually been several women who took that big leap, including Bonnie Van Niekerk who released 51 pounds and 12% body fat and entered into a competition. Bonnie actually shared her entire journey in the Burn The Fat Inner Circle to inspire other women about what’s possible even when faced with challenges.

Bonnie mentioned something very inspiring during one of her interviews in the Burn The Fat Inner Circle. She said, “To be lean and fit is within everyone’s reach no matter what your current weight or genetic type. You can be a better version of YOU. It takes desire and the right motivation. Don’t get discouraged, and put yourself first for a change.”

I love that advice!

Have any of these examples helped you realize that you are capable of much greater results that you previously thought possible?


Your Very Best Effort

It’s up to you to put the blindfold on. If you get to a point where you feel you are giving your very best, you may just decide to stop even though you are capable of so much more.


So how do you give your VERY BEST EFFORT toward your fat loss goals?


1) Harness The Power Of “Personal Bests”

I live by a goal of becoming better today than I was yesterday and better tomorrow than I am today. My life is basically a series of breaking my previous personal bests. Does that happen every day… No, but it’s always my goal.

When it comes to your workouts you can improve upon your personal best by either pushing out one more rep beyond your previous workout, lifting 1 pound heavier than your previous workout, reducing your rest period between sets by 5 seconds, or a variety of other means to push just a little bit harder.

When it comes to cardio if you can run 5k in 40 minutes you can try to run it in a shorter period of time this week. You can run a little longer distance in that 40 minute time frame, you can run that 5k on an incline through a hilly terrain, or a variety of other methods to push harder.

When it comes to eating healthier you can reduce the amount of man made food in your diet by just a little bit each week.

You can try to stretch your muscles a little bit more each week, drink a little more water each week, devote an extra minute per day to reading your goals and re-writing them, and so many other healthy habits that you can improve just a teeny weeny bit each week.

I’ve spent my adult life studying Olympic athletes. They are always focused on achieving their personal bests. Not every athlete wins an Olympic gold, silver, or bronze medal, but if they achieve a personal best during the Olympics you may just mistake them for the person who won the gold because they are so ecstatic and overjoyed by their accomplishments.


2) The Power Of Support

Having a support group and some very key supportive people in your life can make all the difference in putting your very best effort forward.

This is a picture of my two friends Tishia Lee and Mary Lutz as they compete in their very first 5k run. Tishia mentioned that there were times during the race that she felt like quitting. She had shin splints and a side cramp. But Mary kept motivating her to push through to the end. It would have been easy for Tishia to give up, but Mary helped her put her very best effort toward completing the run.

Now that they have competed in their first 5k race they have a base point and their very first personal best, which they can set a goal of breaking in the near future.


3) Why Should You Give Your Very Best Effort?

You have probably heard that you should find your powerful reason why, when it comes to achieving your fat loss goals. I shared how to take this advice to the next level in a post called “Having a Powerful Why Is Not Enough”

One of the reasons why a Powerful Why is not enough is because of what many people do after they have discovered it… Nothing!

Once you have your powerful reason why, you must repeat it to yourself as frequently as possible, especially before a workout, cardio session, or meal.

My powerful reason why I MUST continue to improve my health is because I believe that my family’s freedom and happiness depends upon it and their happiness and freedom means more to me than anything in this world.

When I begin to think that I can’t push out one more rep I repeat to myself, “My family’s freedom and happiness depends upon this one last rep.”

When I feel like slowing down the intensity of my cardio or stopping short of my destination I think, “My family’s freedom and happiness depends on me putting forth my very best effort.”

There is absolutely no obstacle that can prevent me from achieving my desired outcome when I am repeating that phrase in my head. Find your powerful reason why, write it down frequently, and read it every chance you get.

4) Commit To The Plan and Deadline

When you purchase a workout or diet program decide how much time you are going to devote to ‘working the program’ and mark it down on your calender.

Suppress the desire to program hop or try the latest and greatest program until you’ve completed the current program that you are following. I discussed this during an information packed interview  with John Romaniello.


Have a plan of action for the time after you achieve your goal and complete the current program.


Here’s what my current plan looks like…

===> May 10th 2010 – June 3rd 2010: Follow Joel Marion’s Xtreme Fat Loss Diet Goal: Eliminate my lower belly fat


===> June 4th 2010 – July 2nd 2010: Follow John Romaniello’s Final Phase Fat Loss

Goal: Look better than I’ve ever looked in my entire life.



===> July 3rd 2010 – July 11th 2010: Celebrate my victories on the beaches of Turks and Caicos

Goal: Rest, relax, recover.



===> July 12th 2010 – August 8th 2010: Follow Nick Nilsson’s Muscle Explosion Goal: Gain 6 pounds of muscle in 28 days.


===>  August 9th 2010 – December 23rd 2010: Follow my Fat Loss Quickie Program.


5) I AM UNSTOPPABLE!

Adopt the belief and attitude that “I am Unstoppable!” No matter what obstacle or challenge you are faced with I want you to know with absolute certainty that you will overcome that challenge.

Walk around tall and proud while showing off your “Unstoppable Attitude”. Exude confidence and absolutely 100% EXPECT SUCCESS! You’re not just hoping that this program will work for you… you know that this program will work for you because you are going to work the program to the very best of your abilities.


6) There’s Always Someone Worse Off Than You


I thrive off of reading and listening to success stories and I’ve been inspired by countless people who have had a much tougher time sculpting their body and improving their health than I ever will… and when I feel like giving up I think of them.

No matter what your challenge is, I guarantee that there is at least a thousand people out there who have gone through a similar challenge and have faced even greater challenges than you are currently facing, yet they were able to blast through those obstacles to achieve great success. If they can do it… So Can YOU!

Be a role model. Face your challenges! Achieve success in spite of those challenges. Prove that you are capable of greatness and that if you can do it… anyone can do it.

This is your life and your body. Make the most of it. Life the best quality of life possible in the best body that you can possibly sculpt. You deserve this.

You are faced with dozens of choices throughout your day. The most important choice that you can make is to become the best that you can be by choosing to live to your full potential.

Temporarily step into the realm of discomfort in order to create a new level of comfort that you’ve never experienced before. What may seem challenging for you today will not be challenging in the slightest during the months to come.

Expand your world. Experience this life to the fullest. Cherish every second.

To achieving your limitless potential,

Scott Tousignant

To Lose Body Fat 1 Exercise You Must Do

The 2-Arm KB Swing

One of the most versatile Kettlebell exercises is the 2-arm kettlebell swing.

Long before I knew I wanted to train with kettlebells exclusively on a full time basis, I still used kettlebell swings as an alternative to standard sprint intervals.

The 2-arm Kettlebell swing is one of the best exercises for developing the often neglected posterior chain muscles - the muscles of your hamstrings, glutes & low back. These are muscles that are usually forgotten during “regular” gym weight training because the general population loves training mirror muscles - the muscles in front of their bodies that they can see in the mirror.

Swings are a fantastic conditioner and body fat burner. More and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training.

I can’t stress enough how important it is to have a strong posterior chain. In addition to the health benefits of having strong glutes, hamstrings & low back (you’ll have less back pain & better posture), those muscles are responsible for almost all strength and explosive athletic movements like lifting, sprinting, jumping and throwing.

Being strong in that area of your body could mean the difference between being able to cart a wheel-barrel out of the back yard with no problem or spending 2 weeks at the chiropractor’s office for regular treatments because your back “went out” on you.

Master & learn the 2-arm kettlebell swing. You’ll find that it’ll be a great tool to add to your training arsenal.

How To Do The 2 Hand kettlebell Swing

Place a kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your legs and repeat.



To learn more about Kettlebell Training head over to Kettlebell Training

The truth is kettlebell training is a great alternative to standard cardio workouts. Not to mention adding lean muscle and functional strength. 20 minute fat burning workouts that can be done anywhere.

Long Term Fat Loss

To lose fat at the fastest rate possible a massive calorie deficit must be present to achieve rapid fat loss, and long-term minimal calorie intake can NOT work for fat loss, how CAN you create the necessary deficit without having your body turn it's back on you?


Did you know that truly fast fat loss is nearly impossible?


Let me explain...

The Problem: The Fast Fat Loss "Catch-22"

In order to lose fat at the most rapid rate, you need to create a rather large caloric deficit in a relatively short period of time.

A pound of fat is 3,500 calories. Want to lose a pound of fat?

Then you'll need to be 3,500 calories in the hole. Five pounds of fat? Make that 17,500 calories. There's simply no getting around the math.

Unfortunately, drastic reductions in calories only causes the body to fight back against your dieting efforts, shutting down metabolism and holding on to body fat as a starvation protection mechanism.

Enter the rapid fat loss Catch-22: You can't lose fat fast without quickly creating a massive calorie deficit, and you simply can't create a massive calorie deficit quickly without your body shifting in to starvation mode and rate-limiting your fat loss.

The simple fact is this: Until now, extremely fast fat loss was impossible. (keep in mind, we're talking 25 pounds in 25 days here)

And that's not  being "hypey," that's the FACTS.

Sure, you may have known someone who lost a lot of "weight" in a short period of time, but weight loss and fat loss are two critically different things. Want to lose a lot of weight in a short period of time? You certainly can, and here are the inevitable results:

1. A lot of water loss

2. Substantial muscle loss

3. A bit of fat loss

And oh yeah, a metabolism so beaten and battered that the moment you decide to return to any sort of normal eating regimen, bam, all your fast "weight loss" (and then some) piles back on even faster.

The Truth: Your Body HATES Crash Diets

Long term drastic calorie restriction simply does not WORK for fast fat loss. It requires a HUGE amount of sacrifice, and frankly, the results don't even come close to warranting the effort.

Ever seen an anorexic? Probably not the look you're going for...


The Solution: Strategic Synergy <------- Click HERE to read the rest of this article

5 Fat Loss Science Based Strategies

The question you have to ask yourself is simple: Do you want to lose up to 25 LEGIT pounds in just 25 days?

 If so, you're not going to find a more strategic, faster solution than this program.


It's founded on SCIENCE.   It's based on STRATEGY.   No gimmicks. No BS. Just results.

Most people treat their diet and exercise programs as two separate entities -- Totally WRONG if you're looking to lose fat at the fastest possible rate.

You see, if you can learn how to use the most effective exercise strategies to "mirror" the goals of your diet each day (while mixing up dietary approaches to yield specific hormonal and metabolic benefits in the most effective manner possible) you can literally take your results from "okay" to OUT OF THIS WORLD.

That's what I call SYNERGY. Diet and exercise working *together* in a very smart, strategic way to yield the fastest fat loss results possible.


Fat Loss Strategy #1 – You must keep your body and metabolism happy.

As mentioned in yesterday's article, dieting can do a number on your metabolism by screwing with important fat burning hormones like leptin, and rather quickly at that. The answer to overcoming these adaptations lies in strategic high-calorie Cheat Days.

As you recall, leptin is heavily mediated by your calorie intake. Decrease calories and leptin levels fall off, increase calories and leptin levels recover.

And while it takes roughly a week of moderate dieting for leptin levels to fall off significantly, it only takes one day of cheating, or overfeeding, for leptin to recover back to baseline.

By frequently resetting your metabolism throughout the course of your diet with strategic high-calorie Cheat Days, you can essentially have your cake and eat it too while watching your waistline continually shrink week after week.


Fat Loss Strategy #2 – You must create a massive calorie deficit to lose fat rapidly.

There’s no way around it, a pound of fat is 3500 calories. If you’re going to lose a pound of fat, you’re going to have to create a 3500 calorie deficit (while keeping your body in “fat burning mode” at the same time). If you want to lose 10 lbs of pure fat, that’ll require a 35,000 calorie deficit.


SIDE NOTE: Please realize that 10 lbs of pure fat loss will probably equate to somewhere between 15 and 20 lbs of actual “weight loss” due to the simultaneous water loss that occurs any time you lose fat.

After a cheat day your body is uber primed for fat loss, and it's prime time to take advantage with a mega calorie deficit. On this day, we do two things:

1. Consume minimal calories along with strategic supplementation to offset muscle catabolism.

2. Ramp up activity to burn a ton of additional calories on this day

With this type of strategic set-up, it’s actually possible to burn a pound of pure fat in one day (considering that a pound of fat loss a week is deemed a “very good” rate of fat loss by most standards, that’s pretty awesome).

Fat Loss Strategy #3: You must tackle your fat loss goals synergistically through diet and exercise.

When you’re talking about the most strategic set-up and the most rapid fat loss, things get a little more complex than simply “do a lot of exercise”. In fact, the type of exercise you do is just as important to your rapid fat loss goals as the frequency, duration, and intensity are.

With the Xtreme Fat Loss diet, you’ll see that there is a specific type or style of workout that we’ve purposefully chosen for each type of day to optimize and accelerate the results of that day.

Here is just one example:

Lactic Acid Training, which are very metabolically demanding, calorie-burning workouts, are performed on Depletion Days.

Because lactic acid workouts have the potential to burn more calories than other styles of training (because…they’re hard), they are the clear choice for Depletion Days when we want to create the largest caloric deficit. Lactic acid training also depletes the body’s “energy reserve”, making them the ideal workout style for Depletion Days.


Fat Loss Strategy #4: You must avoid ANY positive weight gain.

When I first started teaching Cheat Days it was understood that there may be some positive fat gain as a result of a Cheat Day in order to yield MORE fat loss the following week (leading to a great net weekly fat loss).

For example, without incorporating strategic Cheat Days, let’s say someone is able to lose a pound a week (with each week’s weight loss becoming progressively slower leading to the inevitable plateau).

With strategic cheating that same person is able to now lose 2 lbs each week (with no drop off in metabolism and no plateau). This is a result of a half pound gain in body fat from the Cheat Day and a subsequent 2.5 pound loss (net loss = 2 lbs).

Now, the latter scenario is obviously WAY better than sticking to the same boring, strict diet every day while achieving slower results, but it still leaves a half pound of fat gain resulting from the Cheat Day, which, if eliminated = faster results.

Within muscle tissue, energy is stored in the form of glycogen (carbohydrate energy) and triglycerides (fat energy). With strategic training (like the lactic acid training mentioned in principle #3), these energy stores can be depleted or exhausted.

Why would you want to do that?

To make “room” for an influx of calories, carbohydrate and fat (for example, a Cheat Day)!

When glycogen and triglyceride stores are full, a Cheat Day is like pouring more liquid into an already full glass. Some of that liquid is inevitably going to spill over and lead to a bit of a mess (in this case, fat storage). But, if you dump out the glass and then refill it, there’s no “overflow”.

This is exactly what we do by performing glycogen and triglyceride depleting lactic acid training (while limiting carbohydrate intake) on the day prior to a Cheat Day. We empty the cup making room for the following day’s influx of cals, carbs, and fat.

The result? You get the same hormone-boosting, metabolism stimulating effect from the Cheat Day without the fat gain. Instead, the excess calories and carbs simply go to refilling your body’s empty energy stores. That, my friends, is what I call strategy.

And by eliminating any Cheat Day fat gain, you can easily increase your rate of fat loss by 25%!


Fat Loss Strategy #5—You must maintain muscle mass to maintain metabolism.

This ties back in to some of the information I shared in Principle #3, the strategic combination of diet & exercise for optimal results, along with something else I haven’t fully touched on yet.

When faced with long-term calorie restriction, the body will choose to utilize muscle tissue for energy over body fat, leading to significant muscle loss and decreased metabolism for most dieters. Simply put, fat is more valuable to your body than “extra muscle” when it comes to survival, and it prioritizes accordingly in the face of long-term calorie restriction.

But, when you understand how to combine strategic cheat days along with high volume training to spark muscle growth even while you’re dieting, then you’ll easily be able to maintain (if not gain a couple pounds) of lean muscle throughout the course of only a few weeks.

Muscle = metabolism. The more lean muscle you have on your frame, the higher your metabolism is going to be. Muscle burns calories just sitting there. Maintaining it as you lose fat is fundamentally important to continuing to lose fat at an optimal rate.

Another way this program helps you maintain muscle is via Principle #1 – keeping your body happy. When your body remains in a “normal” state (instead of a “red alert” state like with long-term calorie restriction) over the course of a diet, there is no reason for it to resort to muscle tissue for energy. By keeping leptin levels high week after week, you maintain your metabolism and program your body to continue to burn fat, not muscle.


Wrap Up

You now KNOW what's limiting your fat loss along with my 5 top strategies to overcome those limitations.

 As you can see, it's ALL strategy and every single piece of the puzzle makes a huge difference.
Are you ready to experience just how fast fat loss can be when you unlock the power of strategic, synergistic program design?

Fast Fat Loss But 1 Pound A Day?

I've got a new article for you today from my friend and fat loss expert Joel Marion about a legitimate way that you can burn a pound of pure fat in 1 day.


As a reminder, if you missed the announcement about Joel's exciting new 25-day Xtreme Fat Loss program, and the special deal he has going which ends Thursday... check it out here:

Xtreme Fat Loss
Here's Joel's new article:

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

How To Burn A Pound Of Pure Fat In One Day

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

by Joel Marion - CISSN, NSCA-CPT

A pound of fat is 3,500 calories.

So, to lose 10 pounds of pure fat, you need to create a 35,000 calorie deficit.

(please realize that 10 pounds of *fat loss* will probably equate to somewhere between 15 and 20 pounds of actual "wt loss" due to the simultaneous water loss that occurs any time you lose fat).

So, a 35,000 calorie deficit, huh? That's easy. In fact, if you didn't eat anything for 15 days, combined with exercise, you'd probably burn even more than that and finish up absolutely ripped after only 2 weeks of sacrifice, right?

WRONG.

Your body does *not* like long-term, drastic reductions in calorie intake and simply responds by 1) shutting down metabolism and 2) holding on to body fat, both as a starvation protection mechanism. Therefore, should you ever decide to try something akin to the above, you'd only end up wasting a heck of a lot of time and sacrifice for some pretty crappy results.

In fact, you'd probably end up looking "sick" and still fat. Probably *not* the look you're going for…

Simply put, creating massive calorie deficits (by not eating, or eating very little) does NOT work for optimal fat loss and physique transformation, and those looking for a quick fix all too often fall victim to trying something so silly in attempt to wake up next week with the body of their dreams.

Bottom line: your body is smarter than these elementary methods, and will very quickly put the breaks on your fat burning efforts in favor of protecting you from starving to death.

So does that mean that the "slow and steady" road is the only path to fat loss, or that rapid fat loss is a dead dream?

Nope! It just requires "smarter" methods that keep you one step ahead of your body, always in “good standing”, instead of repeatedly aggravating it by denying it the nutrients and energy it needs to function.

So how can we be smart about rapid fat loss?

Well, there are a number of ways (that when combined in the most strategic fashion can equate to some incredibly fast fat loss results), but one of the pieces of the puzzle is to create a massive calorie deficit that *actually works* because it's timed appropriately in conjunction with a time in which your body is very receptive to fat burning.

If you've read any of my past writings then you know that I'm a strong believer in utilizing Cheat Days to upregulate metabolism and important fat burning hormones, particularly leptin, while dieting. After all, it only takes one day of overfeeding or "cheating" to bring these hormones back to baseline and put the body back into an optimized fat burning state (while it takes about a week for them to substantially drop off again).

The end result is greater net fat loss week after week while still being able to enjoy your favorite foods on a regular basis. I'll take that deal.

Given that information, let me ask you a question:

When do you think might be the ideal time to introduce a massive calorie deficit to a diet cycle in order to burn the most fat?

I'll let you think about that for a minute…

Okay, got your answer?

Well, if you said after a Cheat Day, then you are 100% correct! Fact is, after a Cheat Day, your body is *massively* primed to burn fat. Leptin levels are at their peak, in addition to other important fat burning hormones, and your body is READY and WILLING to use fat for energy.

So, it's after a high calorie day that you'll want to create a massive calorie deficit via:

1. minimal calorie intake (i.e. strategic fasting)

2. massive energy expenditure through optimized exercise

Essentially, you're creating a huge calorie deficit (through both diet and exercise) on a day in which your body is extremely primed to burn those calories as fat AND when metabolism is at its highest point.

Make sense?

The truth is, through proper timing and proper strategy, you really CAN burn a pound of pure fat (and lose even more on the scale) in one day, without silly fat loss gimmicks or fads.

The secret, my friends, is all in the strategy.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The above fat loss trick is just one of the 9 advanced strategies that Joel uses in his new 25-day rapid fat loss program, The Xtreme Fat Loss Diet. Make sure to grab your copy now before Joel's special deal ends on Thursday:

Xtreme Fat Loss  <=== Click for my review

Enjoy!

Xtreme Fat Loss Diet And Exercise Solution

Over the past few weeks you've probably heard A LOT about my good friend and fat loss "guru" Joel Marion's brand new 25-day RAPID fat loss program, The Xtreme Fat Loss Diet.


Well, I've got some great news for you -- as of today, May 4th, the Xtreme Fat Loss Diet exclusive $30 OFF behind-closed-doors pre-sale is now OPEN, and YOU are invited via this special link:

Xtreme Fat Loss <------- Your exclusive $30 off invitation

Several IMPORTANT things I need you to be aware of:

1. As mentioned, to celebrate the "Official Release" of the Xtreme Fat Loss Diet, Joel is running a $30 OFF pre-sale on the entire system until midnight on Thursday.

2. This special pre-sale is NOT available to the general public, but rather is located on a special "hidden" page of the website.

3. This program is absolutely NOT for everyone:

While Joel's new system *is* all about how to lose fat FAST(up to 25 pounds in 25 days fast), it is NOT a "quick fix", magic-bullet solution.

Instead, it's a highly strategic system that incorporates some rather advanced strategies like cheat days, fast days, depletion days, and strategically timed exercise in the most ideal combination to yield the fastest possible result.

And believe it or not, he's even included one little-known, but extremely effective method on Day 5 of the program that will actually help you GAIN a couple pounds of firm, lean calorie-burning muscle as you rapidly lose fat. Pretty nuts.

Still, the truth remains: this is a somewhat "intense" system and as such will require your full dedication and effort over a short 25 day period--if you're someone who's not able to go 100% for 3 and a half weeks, this program isn't going to be a great fit for you.

BUT, if you're someone who's willing to put in the work and follow the program to a letter for 25 short days, you can expect to see some pretty remarkable progress in a very short period of time.

Xtreme Fat Loss <----- Your pre-sale link

4. VERY IMPORTANT (TODAY ONLY) - While the $30 OFF debut sale will be available through Thursday, there is a super cool $397 Value FAST ACTION BONUS for Day 1 orders ONLY.

The Bonus - If you order today (and today only), you will be given access to a LIVE 120-minute Fat Loss All-Star Coaching session where Joel Marion, John Romaniello (Final Phase Fat Loss), and Dr. Kareem Samhouri (Double Edged Fat Loss) will ALL be on the line to answer your personal fat loss questions. This type of direct coaching from 3 industry experts all at once is not available anywhere else at any price, but if you pick up the Xtreme Fat Loss Diet TODAY, you'll gain access to the LIVE call for *FREE*.

Xtreme Fat Loss <------- $30 off & your $397 value Fast Action Bonus (today only)

Bottom line, I wouldn't be recommending this program to you if I didn't believe in it 110% -- if you're up for the 25 day challenge, this is probably the "smartest" fat loss program I've ever come across. And right now, you can get it before *anyone* else while saving a full $30

Joe

P.S. I almost forgot to mention, you get to eat WHATEVER you want every 5th day (no joke):

==> Xtreme Fat Loss

Lose 25lbs In 25 Days?

Have you ever wondered what may be holding you back from the FASTEST fat loss?


Why you've only been able to lose fat at an "average" speed, if at all?

Well, the fact of the matter is this: there's probably certain things built in to the very diet and exercise program that YOU are doing, things that you don't even realize are inhibiting you from achieving the most rapid fat loss results.

Fortunately, you're in luck, because that's exactly what this article is all about—uncovering what I consider to be the top 5 fat loss "killers" plaguing diets and training programs alike, ultimately slowing down your results despite your most intense efforts.

* Limiting Factor #1: Your Metabolism *


In reality, it's not really your metabolism that's the problem, but rather the effect that most fat loss programs, particularly diets, have on your metabolism.

In order to understand this, we need to go back in time a bit to the day in which our "hunter and gather" ancestors roamed the Earth.

For those individuals, survival was king, and in order to survive, they had to do the whole “eating” thing just like we do.

Unfortunately, things weren’t quite as easy for this group as they are today. No supermarkets. No drive-through meal deals. Instead, when our primitive ancestors wanted a nice steak, they had to go find it.

This inevitably meant that there were plenty of instances in which our yester-year counterparts went without food for days at a time. And at other times, namely during the winter months, their bodies were forced to get by on very little food and calories each day.

And the reason why they didn’t die? There’s only one—the body’s natural defense against starvation.

Don’t get enough calories for an extended period of time? No problem, the body simply causes ”bad” hormones, fat storage enzymes, and hunger to all increase while “good” hormones, metabolism, and fat burning enzymes all take a dive.

Enter “starvation mode.”

Friend to our ancestors; anything but to the dieter.

You see, dieting, although planned, is nothing more than a lesser degree of premeditated starvation.

Go on a diet—any diet—and it wont be long until the body begins fighting for every ounce of your body fat. You want to lose it; your body wants to keep it. And guess what? Your body wins every time.

Sad scenario, I know.

* Limiting Factor #2: Inadequate Negative Calorie Balance *

There's no getting around the fact that if you want to lose fat as fast as humanly possible you have to create the greatest negative calorie balance possible.

But, at the same time you'll need to do it WITHOUT pissing off your body to the point in which it shuts down and begins to fight against your fat loss efforts (i.e. the "starvation mode" that we just talked about).

Indeed, it is a thin, fine line in which, unfortunately, almost all diets fall somewhere to the left or the right.

You have those diets that create a moderate calorie deficit, leading to moderate results (at least for short while). That's OK, but if we're talking about the FASTEST fat loss, the deficit simply isn't great enough.

And on the opposite end of the spectrum we have "crash" diets and other severe diets which fail to take in to account ANY knowledge of the body and the regulation of human bodyweight and metabolism. A week or two on any of these approaches and you'll likely:


1. Lose muscle

2. Lose a bunch of water

3. Lose a bit of fat

4. Destroy your metabolism

5. Set yourself up to quickly rebound back beyond your original bodyweight

6. Achieve a "skinny fat" physique in which you're still carrying substantial body fat, only now with no muscle.

Awesomen't. (And by that, I mean, not awesome.)


* Limiting Factor #3: Zero Synergy Between Your Diet And Exercise Programming *

I honestly think this is the most overlooked area of fat loss. Most people simply pick a diet and then pick a training program, or vice versa, without ever really thinking how those two programs work hand in hand, or if they DON'T provide any additional benefit to one another.

Allow me to illustrate my point with a few mathematical equations:

1 + 1 = 0

1 + 1 = 2

1 + 1 = 3

And believe it or not, I actually did graduate first grade.

While not true in the absolute mathematical sense, all three of the above equations are representative of the results people achieve from their diet and exercise programs.

In each equation, think of the first number as diet, the second as exercise, and the third as the result achieved by the combination.

Or simply, Diet + Exercise = Result

So, in the first equation, Diet + Exercise = Zero Result. Unfortunately many people are stuck in this boat because of damaged metabolisms and some of the reasons we've shared previously.

In the second equation, we have Diet + Exercise = The expected result (and additive effect of the two).

But in the third equation, this is where the magic happens—when diet and exercise team up to achieve a greater result than the additive effect of either of them alone. That's synergy—when the whole is greater than the sum of its parts.

Unfortunately, most diet and exercise programs are respresented by one of the first two equations, because they simply aren't designed to work together in every aspect.

* Limiting Factor #4: Positive Energy Balance *

Positive Energy Balance simply is any point in your diet in which you consume more calories than you burn, ultimately resulting in those surplus level of calories being stored as fat.

This could be the result of a dietary "screw up" in which you fall off your diet completely or a "planned" cheat day which results in positive calorie balance.

Naturally, any time you are gaining fat on a fat loss program you are moving in the opposite direction of your results and in some way, shape or form, slowing your progress.

* Limiting Factor #5: Muscle Loss *

The unforatunate reality is that 99% of diets result in a significant amount of muscle loss. This has several bigtime consequences:

1. You're not going to achieve the LOOK you want by losing muscle. Most men would agree with that statement right out, but for women, allow me to demonstrate it's truth:

Those are both size 2 bodies. The difference? The one on the left looks OK while the one on the right is smokin' hot. The REAL difference? Muscle.

While the exact same size, the physique on the right is comprised mostly of dense, shapely, tone muscle, while the image on the left...isn't.

If you just want to be "thin" while still hiding behind your clothes because you're not 100% proud of your body, then losing muscle is a great way to get you there. But if you want to look great naked, believe me, you want to hold on to every ounce you have as you lose fat.

2. Losing muscle = decreased metabolism. Muscle burns calories at rest; essentially, it's the fuel that keeps your metabolism operating at full blast. When you lose muscle as you diet, not only does it slow your week to week progress by decreasing overall metabolism, but it also sets you up to easily and quickly gain back lost weight as a result of the cumulative decrease in metabolism over time.

A "smaller" version of the same body, decreased week to week progress, and long-term metabolism issues?

Count. Me. Out.

Do you want to overcome these 5 limiting factor and begin achieving the FASTEST fat loss?

Lose Your Body Fat And Bloated Belly

We know that nothing is more embarrassing than a bloated belly.


But did you know that its mostly your diet that causes the dreaded "bloated belly"?

Well, it is, and I asked world-famous nutritionist, Isabel De Los Rios how to get rid of it.

We both agreed that fruits and vegetables need to a part of your diet if you want to get rid of the belly bloat.

You also need to drink more water, as recent research found that drinking 2 cups of water before meals helped men and women lose more weight when on a diet.

The researchers found that it helps you eat less. Very simple, isn't it? That's one simple strategy we can all benefit from.

Another way to eat less is to have a small snack of almonds. This sounds like the opposite thing to do if you want to lose weight, but again, research shows it helps you lose weight and control appetite.



So here's your plan:

1. Drink 2 cups of water before meals.

2. Snack on 1oz of almonds between meals (that's 22 almonds). Drink some Green Tea as well.

3. Eat more fruits and vegetables.


These three simple steps will help you lose fat and that bloated belly!

Isabel also suggests eliminating "wheat" based products for 2 weeks.

In some people (especially women) wheat products might produce digestive discomfort, gas and bloating.

So decrease your consumption of breads, cereals, crackers and any foods with "wheat" on the label (whole-wheat or otherwise) for 14 days and see if that helps.

Isabel is one of the most passionate nutritionists I know, and even I follow her guidelines to help me keep my body fat so low.

By the way, she's also an advocate of eating organic meat, so if you don't want a vegetarian diet, you'll love her meal plans.

I STRONGLY recommend you grab her book go check out my review at

=> The Diet Solution Program

I promise you that it will help you lose those stubborn fat pounds and give you more mental energy to get through the day.

Nutrition is more important than exercise for your belly,


The Diet Solution Fat loss Program

1. Your complete Success Journal to help you keep track of your progress in an easy way.

2. An updated Shopping List Guide making it easier than ever to find exactly what you are looking for when choosing foods on your Proven Fat Loss Diet.

3. A 60-day Done for You Meal Plan System

4. New fat loss coaching calls including answers to questions like "What do I do if I eat out a lot?" and "How do prepare meals when I don't have any time?".


=> The Diet Solution  <== click the link for my review