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Archive for the ‘Fat Loss’ Category
Wednesday, June 17th, 2009
Welcome back! by Mike Roussell PhD(c)
 Do you want to lose belly fat? If so then it is important to know two things.
1. Not all belly fat is created equally.
2. As a woman when you get older you will naturally get more belly fat then a man does (I know, it is unfair).
First let’s look at why belly fat isn’t created equally. There are two types of belly fat – visceral and subcutaneous. Subcutaneous fat is the fat that you can pinch around your waistline. Visceral fat is the fat that is on the inside of your ab muscles surrounding your organs. To get a tight toned six pack you need to really get rid of both but specifically the subcutaneous fat as that is what is ‘masking’ your abs.
Visceral fat is very bad because it is linked to many diseases such as cardiovascular disease, diabetes, etc. Visceral fat is also metabolically active, meaning that is doesn’t just sit there (like subcutaneous belly fat) is can actively promote inflammation which scientists think is the driving force for many diseases. Fortunately when you go on a weight loss diet you will lose both visceral and subcutaneous belly fat.
Now back to why women gain more belly fat then men as they get older. As a woman goes through menopause research shows that their body fat tends to get deposited less in their thighs, hips, and arms and more in their stomach area.
As you age and your metabolism slows down, the amount of fat in your body slowly increases. Women experience an even greater fat percentage increase than men do. Then after menopause, your body fat distribution tends to shift — less in your arms, legs and hips, and more in your abdomen. This change in body fat distribution is mainly due to hormonal changes that occur in menopause.
How can you stop this? Preventing storage of body fat in your stomach isn’t as complicated as people make it. In fact you really need to attach stomach fat just like you attack any other type of body fat. You need to use a reduced carb diet, metabolic resistance training, and interval training. This three pronged approach to losing weight is extremely effective in both men and women. It is important to realize that as we get older we move less to increasing activity and stimulating your metabolism to that you burn more calories and burn more fat is the best approach for women who want to lose belly fat (men too, actually).
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit his site. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.
Tags: fat loss, fat loss for women, how to lose fat, mike roussell
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Saturday, June 13th, 2009
by Mike Roussell PhD(c)
 One of the best ways to ensure you burn maximum fat is to get it done first thing in the morning. A common fat loss tip people often give out is just this – exercise in the morning to burn more fat. Does exercising in the morning burn more calories? Unfortunately there is no scientific evidence to prove that exercising in the morning burns more calories but it may increase your fat loss.
How? Because it guarantees that you’ll get your workout done! If you are having trouble losing weight, sticking to your diet, and getting in all your exercise sessions then working out first thing in the morning could be just the thing for you.
In a recent episode of Naked Nutrition Radio and the guest was behavior change expert Kara Mohr. Kara and her husband Chris Mohr hold exercise bootcamp for women in Louisville, KY at 5:30 in the morning. Why? They call it the “No Excuse Hour”. You don’t have any excuses not to be there and not to do it. My friend and Men’s Health Expert Bill Hartman exercises at 4:00am to ensure that he gets his workout in – No Excuses. Bill runs two PT clinics, a gym, and is a family man. He has every reason to have excuses but he makes the time.
Success coach Brian Tracy always says that if you to be successful just find successful people and do what they are doing. If you are having trouble getting your workout sessions in because you day is too busy. Follow the example of these successful people and embrace the No Excuse Hour. You will feel invigorated, your metabolism will be blasting at its highest level, and you’ll burn more fat.
The second important piece to the puzzle is diet. You need rock solid fat loss nutrition first thing in the morning to fuel your day. One important factor for many people (especially if they are exercising in the morning as well) is time. That is why I recommend you use a nutrition packed shake to get fueled and get going with your day. Here is a sample of the kind of shake that you should be making to burn maximum fat.
Add to a blender: walnuts, a greens supplement (such as Emerald Balance or Superfood), protein powder, and frozen blueberries. Take 2-3 grams of fish oil while drinking this shake and you’ll be ready to go. This shake contains low impact carbs, a blend of essential and heart healthy fats, antioxidant, vitamins, and minerals. You could not find a better way to start your day and start burning fat.
You need to decide. Are you going to starting losing weight tomorrow morning? Are you going to take advantage of the “no excuse hour”? Are you going to start your day with a fat burning breakfast or coffee and a bagel like the rest of the country? Jumpstart your fat loss first thing in the morning and you will reap the benefits throughout the day.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit his site. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.
Tags: fat loss, mike roussell
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Sunday, June 7th, 2009
by Mike Roussell PhD(c)
 What is stopping your from reaching your fat loss goals? Maybe you are on track. If so then you can skip this article and go read something else… however… if your body isn’t where you want it to be then keep reading.
It is not uncommon that I talk with someone about their weight loss and they are completely baffled about why they can’t lose moreweight. They are training hard and they are using a solid high protein, reduced carbohydrate, low calorie diet but they just aren’t losing weight fast enough.
The first question I always ask is – “Do you track your compliance?”
They respond “Huh?”
The truth is that you may have an amazing training and diet program but if you aren’t following the plan then you might as well have a bad training and diet program. You may be thinking. “Yeah, compliance…I’ve heard that before, I actually DO track what I eat.” That’s well and good but let’s takes this compliance thing one step further and look at the little things.
Let’s be honest. You can eat an extra piece of toast and not mark it down. You can make that teaspoon of peanut butter more like a tablespoon and not tell anyone but in the end the tape measure never lies. It is these small food indiscretions that most people don’t may attention to but in the end they can be the deciding factor in your fat loss. You can overlook them and lie to yourself now but you’ll be disappointed later on when the time comes to measure your progress – the tape measure never lies. It is better to be honest about your compliance so you can make strides to fix the holes in your plan, then lie to yourself, not lose the weight, and be stuck saying “I don’t know why I’m not losing any weight.”
Are you making this mistake? Be honest with yourself. Let’s look at some things that you should be doing on a daily/weekly basis. If you aren’t physically tracking your compliance then you need to start there. How many of your planned meals are you eating? How many are you missing? That is step one. The next step is to ensure that you are accurately tracking your compliance. This is an area we are all tempted to cheat in.
One of the not so obvious reasons why I recommend that people “chunk” their food prep and do in 1-2 times a week is because many people snack while cooking (I’m very guilty in this area). A slice of chicken here, a couple carrots there, you know what I’m talking about. These things add up. If you can’t cut out your nibbling when cooking it is very important that you “chunk” your prep. The difference could be as much as 500 calories a week saved (maybe more!).
Your mission is to get your compliance in check. In order to guarantee your success this is the only change that you should make over the next 2 weeks. Don’t change your diet, don’t change your training – just focus on accurately tracking your compliance and under the radar snacking. If after 2 weeks you notice that your measurement are going down or the the scale shows that you’ve lost more weight then we know that was the problem.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit his site. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.
Tags: fat loss, mike roussell, warpspeed, warpspeed fat loss
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Saturday, May 30th, 2009
 Anyone who has tried to get rid of fat has been there. In the beginning, the nutrition and exercise plan seems to be working, but then all the fat loss comes to a screeching halt. We all have those problem areas (for me it is my stomach and love handles), where the fat just won’t seen to go away. Can dumbbell workout routines be the answer?
I say “YES”, dumbbell training is the secret weapon against stubborn fat!
Now, I can see some of you scratching your head right now. You’re saying, “I’ve done dumbbell workouts before and didn’t notice any significant fat loss.” And your right, just using dumbbells is not the key, HOW you use the dumbbells is the key!
Most dumbbell workout routines you see men and women do are “bodybuilding” type workouts. They perform dumbbell exercise with the intention of “isolating” small muscles to make them grow. And since the muscle groups they are targeting are small, they use light weights. And lifting light weight dumbbells using small muscle groups does not burn fat!
But what if you used heavier dumbbells in a full body workout routine that simultaneously builds a strong, muscular body, boosts heart and lung power AND burns a lot of calories both during and after the workout? Do you think those stubborn fat cells would lose that battle? You bet they would!
Here are three examples of dumbbell routines that build a strong, well-conditioned body AND blast off stubborn fat:
Grinding Dumbbell Super Sets
Grinding dumbbell exercises include presses, rows, squats and deadlifts. By themselves, these dumbbell lifts are excellent for building muscle. And the more muscle you have, the more calories your body uses while at rest to maintain the muscle. And just in case you missed it, using more calories while at rest = LESS FAT!
Now, if that wasn’t good enough, when you perform a dumbbell workout using grinding exercises as super sets, you boost the fat burning power. For those of you who don’t know, a super set is when you perform a set of one exercise, and then immediately (or after a short rest), perform a set of a different exercise. This allows you to move through the dumbbell routines faster, involving the cardiorespiratory systems and burning more fat!
Explosive Dumbbell Timed Circuits
Explosive dumbbell exercises include swings, snatches and jerks. By themselves, these dumbbell exercises require a lot of energy due to their explosive nature. These exercises require speed to move the dumbbells as fast as possible, which means repeated bursts of energy. And just in case you missed it, using more energy = LESS FAT!
But perform dumbbell workout routines where you do these exercises as timed circuits, and their fat burning power increases exponentially. Why? Because doing resistance exercise for a longer time period means you expend more energy for longer periods of time during the workout. So you don’t only build incredible explosive power, extraordinary heart and lung power, but you burn more fat!
Dumbbell Combo Matrixes
This is my secret weapon for getting rid of that stubborn fat (and building an all-purpose body where strength and conditioning go hand and hand!). A dumbbell combo matrix is when you combine two or more dumbbell exercises together into one exercise repetition. This means each repetition takes longer to perform, uses more muscle groups and requires a great deal of energy. Translation: bye, bye fat!
Ok, you’ll probably need an example for this one.
How about: Dumbbell Romanian Deadlift + Dumbbell Power Clean + Dumbbell Press. This equals one repetition. So let’s say you do 5 repetitions. You are really doing 15 repetitions per set (5 deadlifts, 5 cleans and 5 presses). This takes a lot of time to perform, uses a wide range of muscles and therefore uses up a lot of energy. And again, more energy used = more fat loss.
Just take a second and compare these dumbbell workout routines to the typical Use Light Weight, Target Small Muscles, Take Long Rest Period approach of other dumbbell workout routines. Do you see a difference? I do, and it is those differences that make these dumbbell workouts so effective at blasting off stubborn fat. So, if you’re having trouble getting rid of that last 10 pounds of ugly fat, these dumbbell routines may be the answer!
Coach Eddie Lomax, author of Extreme Dumbbell Fitness, invites you to learn the 5 hidden secrets of dumbbell workout routines which lead to more muscle, stronger muscle, less fat and better conditioning.
Tags: dumbbell, dumbbell exercise, fat loss
Posted in Blog, Dumbbell Exercise, Fat Loss | 1 Comment »
Friday, May 29th, 2009
By Mike Roussell Phd(c)
 This past weekend I got to catch up with a friend (Jack) whom I hadn’t seen in several months. Like most people Jack hadn’t really changed in appearance since the last time we saw each other (around the 1st of the year). Jack and I talked for a while about stuff (Mario Kart for the Nintendo Wii, the increasing price of corn, how summer TV is really bad, you know the usual) then as many of my conversations seem to go Jack started asking me about nutrition and fat loss.
Basically Jack was pretty frustrated. He said that he had been dieting for “as long as I can remember” but somehow he still had 15lbs to lose. Some further interrogation (okay I wasn’t interrogating my friend) Jack ‘fessed up that while he was a lifetime dieter his compliance to his fat loss diet was pretty bad.
This resulted in something that I find with a lot of people. Because Jack was supposed to be “dieting” he would never feel like he could enjoy non-clean foods or foods in normal/larger quantities, so he’d feel guilty when he ate them, get discouraged, fall off the wagon, wait until Monday, and start dieting again.
This cycle would repeat week after week, month after month. The end result was Jack wasn’t losing the weight he wanted and he was burnt out and discouraged because he felt like he had been dieting forever and not getting anywhere.
Have you found yourself in this situation?
Do you find yourself in this situation?
The best cure for the lifetime dieter that I have found is an all out blitz. Jack has been getting lost in 12 week fat loss programs, so shorter (and more extreme) program is better for him. I told Jack about Warp Speed Fat Loss and explained that there were a couple rules he needed to follow if he was going to do the program.
1. No Cheating – He needed to stick to the diet 100%
2. No Skipping Workouts – There are only 24 workouts so he has to do everyone
3. Completed Focused Effort – No training for a marathon, spinning classes 3x a week, etc. All his efforts needed to be focused on losing as much weight as fast as possible.
4. He Had To Let People Know – Tell people about what he was doing would put the pressure on Jack to really make the 28 days fat loss sprint work. 28 days isn’t that long and if he told friends and coworkers they were sure to check in with him to see how he did (plus most people would assume that losing 15lbs in 3-4 weeks isn’t possible so they would be intrigued enough to find out what happened).
He agreed that rapid weight loss was what he needed to end his lifetime of dieting, he agreed to my 4 stipulations, and he started Warp Speed Fat Loss on Monday.
Now, have you been dieting forever?
If you are tired of 12 week diets and just want to get the weight off and get it over with then check out the complete rapid weight loss system I put together with expert trainer Alwyn Cosgrove at Warp Speed Fat Loss.
But you need to agree to the above 4 rules too.
The time to end a lifetime of dieting is now and you deserve to be in the best shape of your life.
Let’s make that happen together.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit now. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.
Tags: fat loss, mike roussell
Posted in Blog, Fat Loss | No Comments »
Wednesday, May 27th, 2009
 It is no secret that the majority of people look to exercise to burn fat (and it is an excellence choice when combined with sensible eating habits). And ultimately, most people want to find the best fat loss workout. And undoubtedly, this leads to the debate about which is better… aerobic versus anaerobic exercise for fat loss.
Here I will provide a “common” sense answer to the aerobic versus anaerobic controversy…
First of all, we need to understand what the terms “aerobic” and “anaerobic” mean. Basically it comes down to oxygen. And in terms of fat loss, the effectiveness of the type of exercise you perform comes down to intensity and energy expenditure.
Lets take a closer look at the aerobic versus anaerobic controversy…
Aerobic Activity
Aerobic means in the presence of oxygen… and any activity performed at a low to moderate intensity for more than 90 seconds is usually called an aerobic activity. At this level of intensity, oxygen releases energy through metabolism.
The benefits of aerobic activity are…
* Increased Cardiovascular Function
* Decrease in Body Fat
The negatives of aerobic activity are…
* Decreased Muscle Mass
* Decreased Strength
* Decreased Power
* Decreased Speed
* Decreased Anaerobic Capacity
Most people looking to burn fat choose aerobic activity in the aerobic versus anaerobic controversy. Fat loss workouts are designed to do aerobic activity in your target heart rate zone. But they fail to mention all the negatives of focusing only on aerobic activity for fat loss.
Let look at aerobic exercise for fat loss a little closer…
Low Intensity Exercise burns about 50% fat for fuel while High Intensity Exercise burns about 40% fat for fuel. So at first glance you could say Aerobic Exercise burns more fat for fuel than Anaerobic Exercise. But working at a higher rate of intensity is harder… so it ends up burning more calories in less time.
Let’s say you burn 100 calories in 20 minutes of Low Intensity Exercise (50 fat calories), and you burn 160 calories in 10 minutes of High Intensity Exercise (64 fat calories)… you still burn more over-all fat with high intensity exercise than with low intensity exercise.
There is also another advantage of High Intensity Exercise. Working at a high rate of intensity increases your metabolism long after the exercise is completed. Since anaerobic exercise is more demanding on the body, it requires more energy to recover. So, more fat burned in less time and an increased metabolism for hours after the workout… sounds pretty good to me.
But I’m getting ahead of myself…
Anaerobic Activity
Anaerobic means in the absence of oxygen… and any activity that is performed at a medium to high intensity for less than 2 minutes is called an anaerobic activity. At this high level of intensity, energy had to be provided from other sources other than oxygen.
There are two anaerobic energy pathways…
The Anaerobic System (ATP-CP) is where energy is derived from the re-synthesis of Adenosine Tri-Phosphate (ATP) from Creatine/Phosphate (CP) until the stores are depleted… about 5-7 seconds.
The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores have been depleted where the body resorts to the breakdown of glucose for energy. This results in the production of lactate and hydrogen ions… ultimately leading to fatigue.
The benefits of anaerobic activity are…
* Increased Cardiovascular Function
* Decrease in Body Fat
* Increased Muscle Mass
* Improved Strength
* Improved Power
* Improved Speed
* Increased Aerobic Capacity
The negatives of anaerobic activity are…
* Anaerobic activity requires an aerobic foundation
When I look at the differences between the benefits of Aerobic versus Anaerobic training I often wonder why people have such a hard time choosing which type of activity is best for fat loss and building the lean, muscular, athletic body they want.
So, the next time you think of a fat loss workout, don’t think exclusively of aerobic activity. Think of anaerobic activities like weight lifting and high intensity interval training.
So, let’s make some sense of the aerobic versus anaerobic
problem for fat loss…
When people decide to start exercising to lose fat, they normally choose an aerobic activity. They jog, bike, row etc. at a pace where they can maintain the activity for an extended period of time. And in the beginning, they burn fat.
Then the body adapts and becomes more efficient at burning fat for fuel. The result… you burn LESS fat when performing the same activity. So, they try to increase the DURATION of the aerobic activity to burn more fat.
The body keeps adjusting until no more fat comes off. (Frustrating, isn’t it?)
So, here is what you should do.
Start off with an aerobic activity. (After all, if you’ve been sitting on the couch eating potato chips for the last 3 years… you need to build up your aerobic base!) But instead of increasing the duration of your aerobic workouts you should increase the INTENSITY of your workout. This means going closer to your maximum output. The most common application of this is High Intensity Interval Training.
So, as you can see, it should not be aerobic versus anaerobic… but aerobic AND anaerobic!
Coach Lomax Notes: When looking for a fat loss workout, look for one that combines weight training and progresses towards high intensity anaerobic training. This is the PROVEN combination to burn fat both during your workout AND for hours afterward. This type of fat loss workout literally turns your body into a fat burning machine.
The truth is, there is no such thing as “Aerobic Versus Anaerobic”. Your fat loss workout should be a combination of both. (Honestly, it is impossible to work at a strictly anaerobic capacity). But you need a workout that uses anaerobic training if you want to see lasting fat loss results and build the athletic looking body you want. Avoid “Aerobic Only” fat loss workouts.
This is why I picked Warp Speed Fat Loss as the best fat loss workout.
Tags: aerobic exercise, anaerobic exercise, best exercise for fat loss, fat loss exercise
Posted in Blog, Exercise Advice, Fat Loss | 1 Comment »
Thursday, May 21st, 2009
 I’m just going to get right into this and show you why reduced calorie diets actually make you fatter. I’m going to keep it simple and avoid complex, scientific explanations. After all, why make the phenomena of getting fatter after a reduced calorie diet complicated when common sense is enough to understand why this happens.
You all know the drill. You want to lose that ugly fat hanging off your midsection. So, you say, “I need to go on a diet!” Now, what you really mean is, “I need to go on a reduced calorie diet!” To set the recored straight, we are all on a diet. Your diet is what you eat, NOT what you don’t eat. What most people want to do is lose fat by REDUCING the amount of calories you eat.
The Reduced Calorie Diet Numbers Game
At first glance, it all comes down to numbers. There are 3500 calories in a pound of fat. So, if you create a deficit of 500 calories a day (500 more calories used than consumed), you should lose a pound of fat in 7 days. Simple, right?
Let’s see what really happens?
Let’s say you are eating 2500 calories a day and want to lose fat. So, you go on a reduced calorie diet and eliminate 500 calories a day. And in the beginning, what do you know, you start to lose some fat!
But then, the fat loss stops. So, since you are now eating 2000 calories a day, you decide to lower your caloric intake by 500 more. And, there you go again, fat loss starts. But after a while, it stops again.
So, if you follow the logic, your only choice is to keep reducing your calorie intake. And pretty soon you are eating an apple and a cracker and STILL NOT LOSING FAT!
Why Reduced Calorie Diets Don’t Work
While the math is simple, it is very complex when applied to the human body. Let me explain. Lets say you weight 200 pounds and start the reduced calorie diet like shown above. (You reduce your calorie intake from 2500 to 2000). You should lose a pound a week.
If this weight loss stayed constant…you would DISAPPEAR in 200 weeks! If you kept losing a pound a week, you would cease to exist if you kept at it for just under 4 years.
Why doesn’t this happen?
Because your body adjusts to the lower calorie intake!
And Here Is Why Reduced Calorie Dieting Makes You Fatter In The End…
When you get on the cycle of constantly reducing your calorie intake to keep the fat coming off, you eventually get to a point where you can’t keep doing it. You just end up eating so little you can’t stand it any more. And even if you try to make up the difference with exercise, you aren’t getting enough nutrients to recover from the exercise.
So, what do you do?
You end up going back to the 2500 calorie a day diet you started with. But here’s the problem… you’ve trained your body to only need 1500 calories. So what does it do with the surplus? Stores it as fat. And before you know it, you’ve not only gained back all the fat you lost, but EVEN MORE!
So do yourself a favor and avoid a fat loss plan that only relies on a reduced calorie diet. You will suffer unnecessarily, only to end up fatter in the end. But don’t lose heat, there IS a way to lose that ugly fat for good!
Coach Lomax Notes: Look, I’ll be honest with you. You ARE probably going to have to reduce your calorie intake to some degree because you are probably OVEREATING! But the reduced calorie diet is not the answer to your problem.
You need a COMBINATION of sensible diet and fat loss workout that strikes a balance between the calories going in and the calories being burned which RESULTS in your body eliminating fat. This is why I chose Warp Speed Fat Loss as the best fat loss workout. This combination of exercise and diet gets the fat off, and keeps it off… unlike the reduced calorie diet only disaster!
Tags: calorie reduction diet, low calorie diet, low calorie diets, reduce calorie diets
Posted in Blog, Diet & Nutrition, Fat Loss | No Comments »
Monday, May 18th, 2009
By Alwyn Cosgrove
What’s the rate limiting step (i.e. what is the one thing that is slowing the whole system down)?
How can we get around it and speed up the entire weight loss process?
It always bothered me that we’re told – a good weight loss diet could results in 2lbs of fat loss per week.
“Any more than that and you’ll lose muscle”.
Or a good exercise program could result in the same.
But if you had a good weight loss diet AND a good exercise program – your results didn’t double – they canceled each other out! You would still lose “2lbs per week…”.
Diet worked.
Exercise worked.
But diet and exercise didn’t seem to work much better.
We’ve all been told that 2lbs a week is the magic number… yet there are actual scientific studies showing weight loss way higher than that.
What about losing muscle and slowing metabolism? Again it’s another myth. There are studies showing metabolism increases and muscle gains on programs with intakes as low as 800 calories per day.
Is it just about calories? Nope.
There are studies showing that interval training, while burning less calories during the session, results in a significantly greater fat loss than a higher volume of calorie burning exercise…
There are also studies showing the same total calories burned from weight training and cardio results in drastically different amounts of fat loss.
So it’s not just calories…
There are nutrition studies that show changing the source of protein intake doubled the lean mass gains and increased fat lost – without changing total calories or activity levels.
Another one showed the same thing when you changed the source of dietary fat. Again – no change in total calories in, or activity levels (calories out) — but there was a pronounced reduction in body fat.
After bringing together tons of fat loss information – both from studies that I’ve read, and people that I’ve worked with – I came to a conclusion:
The limit for fat loss – if it even exists – is definitely way higher than we first thought. You can lose more than 2lbs per week
And if we did everything right – looking for synergy between the different components as opposed to incompatibility and canceling each other out. – we could ramp all the processes up, and “front-load” the program so that instead of training and dieting for 12 weeks — you’d get great results in 28 days.
Let’s face it — training for fat loss sucks. Dieting sucks. And we all usually leave it until the last minute.
If you’re ready to make fat loss your number one priority for the next 28 days – check it out — Warp Speed Fat Loss.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit Alwyn Cosgrove, M.S., C.S.C.S. is a nationally renown fat loss expert whose work has appeared in magazines such as Men’s Health, Men’s Fitness, Muscle & Fitness, Maximum Fitness, Men’s Journal, Self, Oxygen, and Muscle & Fitness HERS. His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat and exactly what to do for exercise to lose weight in record time.
Tags: Alwyn Cosgrove, get fit, lose fat, Warp Speed Fat Loss
Posted in Blog, Fat Loss | No Comments »
Tuesday, May 12th, 2009
 When most men and women think about losing fat they either think about going on a restricted calorie diet or performing a cardio focused workout like running or biking. Once looking in the mirror and seeing the belly fat hanging over their belts, they say things like, “I need to go on a diet” or “I need to get into shape”. That is their first mistake when looking to eliminate ugly fat.
Just dieting, or just working out is not the answer to fat loss. You must combine both to get the results you want.
Dr. John Berardi (of Precision Nutrition fame), uses a term called “Energy Flux”, or “G Flux” to describe the right way to get rid of those unwanted pounds of fat.
In simple terms…
Energy Flux is the balance between energy intake (the food you eat) and energy cost (the calories you burn)
Let’s look at different Energy Flux examples to learn which one is best for fat loss and building a body you can be proud of…
Energy Flux Example 1: Eat Little – Exercise Little
There are people that eat every little and do every little physical activity. Very little energy is going in and very little energy is being spent. This results in a frail, skinny, weak appearance.
So, if your goal is to lose fat but also to reveal a strong, attractive body underneath… this is not the type of energy flux you want. There is too LITTLE flux in energy to create the body you want.
Energy Flux Example 2: Eat A Lot – Exercise A Little
This is by far the most common example of energy flux! There is a lot of energy going in, and very little energy being used. The result is an energy surplus which is stored as fat.
As you probably know all too well, this is not the kind of energy balance you want if you want a lean, muscular, athletic body. (If it was, almost everyone I know would be the picture of prefect health, fitness and physique). There is a huge imbalance in energy, resulting in a surplus and that surplus being stored in what you want to get rid of… FAT!
Energy Flux Example 3: Eat A Little – Exercise A Lot
Ah, ha. This is where most people think the their energy flux should be. After all, if Example #2 is the worst example, than this “mirror image” should be the best, right? (The answer might surprise you).
Going on a restrictive calorie diet and doing a lot of calorie burning exercise does means there is more energy going out than coming in. This creates an energy deficit, which means the body must burn fat for fuel. And this is great… for the short term.
But what happens over time is:
1) Drastically reducing calories also reduces performance.
2) The body needs nutrients to build muscle, and without them muscle is not built or maintained.
3) Your body burns fat AND muscle in its attempt to balance the energy deficit.
So the real result of this type of Energy Flux over the long term is a body that literally cannibalizes itself to maintain an energy balance, leaving you looking weak, scrawny and tired.
Like I said, over the short term, this works fine. But the body has a way of adjusting itself to the restrictive calorie diet and actually holding on to precious fat for dear life. This is not the situation you want to create if you want to FORCE your body to spend fat as freely as my wife spends money in a mall!
So, what’s left?
Energy Flux Example #4: Eat A Lot – Exercise A Lot
If you eat plenty of healthy, nutritious food and use this energy to perform a high volume of effective exercise… what do you think happens?
Your body adapts to the high level of activity by making the necessary physical changes (more muscle, less fat), AND has the nutrients it needs to make those changes. PLUS, since it is being given the proper amount of energy on a regular basis, fat stops being important to save and is freely used.
The result: an athletically muscular, fit body with extremely low body fat.
So, a lot of good food coming in and a lot of exercise is the right energy balance if you want to burn fat AND expose a muscular, fit body. (This is what you want right?) So HIGH Energy Flux is the winner!
If you want to lose fat (and have the result of the fat loss be a strong, lean, athletic body), than you must create HIGH Energy Flux. You need a lot of (good) energy coming in, and a lot of (good) energy being expended. Don’t just diet. Don’t just exercise. Combine diet and exercise for a high energy flux and get the fat loss results you want!
Coach Lomax Notes: When I look for a fat loss workout, I also look for a sensible eating plan to go with it. And by sensible eating plan, I don’t mean a highly restrictive calorie diet! (This should make most of you very happy).
The point is, you the COMBINATION of a fat loss workout that is effective at burning fat and raising metabolism AND nutritional diet. This was taken into account when choosing Warp Speed Fat Loss as the best fat loss workout.
Tags: energy flux, fat loss, fat loss secret, key to fat loss
Posted in Blog, Fat Loss | No Comments »
Sunday, May 10th, 2009
 A few years ago I wrote my Athletic Body Workout. You see, I know that most men want to look like a strong, lean athlete… NOT a bodybuilder. And I figure the only reason these guys were still doing workouts based on bodybuilding was they didn’t know how to do an athletic workout.
I mean, who would knowingly do a workout that wasn’t designed to product the results they wanted?
Now, I am not claiming to be the cause… but I have noticed a switch to more athletic workouts over the past couple of years. Trainers and exercisers alike have finally realized they need to train more like an athlete if they are to get the strong, lean, athletically muscular physique that performs as good as it looks. MaxWorkouts is such an athletic workout.
Here are some things I took from the site…
You Want To Look Like An Athlete?
Then You’d Better Start Training Like One.
This isn’t some run-of-the-mill training or body building program. Hardly.
What you will find here are short, intense, full-body workouts that get you a lean, defined, muscular, athletic physique. But it goes deeper than just looks. You’ll gain strength, power, and endurance — giving you the performance edge. So let’s talk about the main reasons why you should train like an athlete (even if you’re not one)…
1. Real Strength
Real strength isn’t just about being strong — it’s about the ability to perform at a higher level for any type of athletic event or even non-athletic activities. If you’re a weekend baller, wouldn’t it feel good to outrun or out rebound your competition instead of bolstering about how you just curled 135 lbs? How about being able to out sprint and outlast your competition for a game of touch football with the guys?
2. Increased Power & Performance
In the world of fitness and athletics, power and performance go hand in hand. When you combine the right elements in your workouts, you can produce a favorable neuroendocrine response — which has an eerily similar effect to that of taking growth hormones.
3. Build More Muscle & Burn More Fat
As I mentioned earlier, performing weight-bearing, full-body exercises in high intensity interval and circuit training formats is the single most effective way to skyrocket your power, lean muscle development, and fat-burning — getting you a lean, ripped, athletic body.
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So, if you’ve performed any of my workouts, like Athletic Body Workout or Gladiator Body Workout, then you know I love these kind of high-intensity, full body workouts that blur the lines between strength training and endurance conditioning. And I not only believe this is the best way to train to increase performance and fitness… but also to achieve your athletic body goals as fast as possible. Let’s look at what some of Shin Ohtake’s customers had to say about the MaxWorkouts program…
- Interval Training At It’s Best “MAX Workouts is interval training at it’s absolute best. The workouts are fast and intense. You can’t possibly get bored with this program…and you will get in phenomenal shape” – Erin Silva
- Cuts Workout Times By Half “I can’t believe how the MAX Workouts program has changed my daily life. I’ve transformed my body and actually cut my workout times by more than half. It’s nothing short of amazing” –Joe Susu
- Based On Science “Max Workouts is the best fitness program available today. So many people still think that long cardio or slower-paced weight lifting is the answer. It’s not. Shin’s program is based on science — and that’s why it works.” — Ron Edwards
- Shorter, More Efficient Workouts“I have to admit, I was skeptical at first because the workouts seemed so short… but MAX Workouts completely changed the way I view fitness. I’ve never been in better shape — even in my prime.” –Jay Walt
- No More Excuses “I work in the office a lot, which means I’m sitting at a desk pretty much all day. I work long hours, so I don’t have a lot of extra time for working out. I thought I’d give the MAX Workouts program a try and that has turned out to be one of the best decisions I’ve ever made. I’m always telling people about your program. Fantastic!” — Rich Evans
- Workouts Scheduled For You “The information and workouts in this book are awesome. I don’t have think about a thing when I go to the gym. I just look at the workout schedule and see what I’m doing today. It’s a real time-saver. Thanks so much.” — Brian Kenning
- Step-By-Step Instructions “MAX Workouts showed me exactly how to do each exercise. I really needed the extra instruction and Shin’s book really delivers. It was like having him right there with me, telling me what to do.” –Jamie Serion
- Training The Trainers “Shin, thanks for making your program available as an eBook. I can honestly say that this is the best training program I’ve EVER tried. I’ve literally had trainers come up to me at the gym and ask me about what I’m doing.” — Shelly Moore
If you are still struggling to reach your fitness, fat loss and athletic physique building goals I encourage you to start working out like an athlete. Be honest… is your workout program based on athletic workout, or are they some type of bodybuilding workout? Make the switch to a more athletic workout today, and you might just find this is the key to getting the RESULTS you want.
Tags: athlete workouts, athletic body workouts, max workouts, maxworkouts, shin ohtake
Posted in Blog, Build Muscle, Fat Loss, Fitness, Product Reviews | No Comments »
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