This guest blog post was written by fitness and nutrition author Craig BallantyneI have his permission to share it with you.

If you are looking for a fat burning workout routine that gets you maximum results in minimum time, then you have come to the right place.

So many people are

– Eating well
– Exercising regularly
– but TICKED OFF they aren’t making progress.

That just means they haven’t found the right fat burning workout routine. Fortunately, I’ve spent over 16 years developing the best fat burning workout routine that you can do in the comfort of your own home.

First, let’s go over 3 common mistakes that are holding you back from burning fat.

1) Your perception of your nutrition "success" doesn’t match the reality of what, when, and how often you are eating. To learn the rules of fat loss, you need to read (scratch that, you need to
STUDY), Dr. Chris Mohr’s Fat Loss Nutrition Guidelines.

2) There is no variety in your training.

3) You need to up the intensity of your fat burning workout routine.

Let’s face it. Human beings like to stick to a routine. We don’t like change. We like our comfort zone – some more than others. But if there is no change in your workout from month to month, then your body will not change either.

That is why I insist on changing your workouts every 4 weeks as you do in the TT workouts.

You won’t succeed by doing the same thing over and over again. Would you get ahead at work by doing the same tasks you did as the first day on your job? No way. You have to take on more challenges.

With variety in your training, you will continue to apply "turbulence" to the muscle, and making your body use lots of energy (i.e. calories and fat) during the recovery period to repair the muscle and replenish the energy used. That will "jack up" your metabolism.

If your body is used to the training, the exercises, the sets, and the reps, it will give a "ho-hum" response and your metabolism will flat line. And that’s why you need to raise the intensity of the workout as well.

Slow, boring cardio doesn’t jack up the metabolism like intervals. And research has shown that 8 reps boost your post-workout metabolism more than 12 reps. So you have to safely add a little weight (try using 5% more weight with perfect form, of course), and decreasing the number of reps per set by 2. That’s a good place to start.

And if you’ve been doing a machine circuit, then stop, and give this sample free weight Turbulence Training workout a try.

Warm up with a bodyweight circuit. Do 8 reps per exercise, and go through the circuit twice.

Sample bodyweight circuit:

i) Bodyweight squat
ii) An easy pushup
iii) A bodyweight row if possible, if not, do stick-ups

Then do 20 minutes of total body strength training done in supersets.

ie.
1a) DB Squat
1b) DB Press

Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times.

Next superset:

2a) Split Squat
2b) DB Row

Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times.

Then you can move on to intervals:

Start with a 5 minute warm up.

Then do 6 intervals of 60 seconds at a "harder than normal cardio pace" with 60-90 seconds recovery (at the easiest pace possible).

Finish with a 5 minute cool down and then stretch tight muscles only.

That’s it. You are all done.

We don’t do slow cardio in the Turbulence Training fat burning workout routines. It does nothing for men or women who are short on time.

And of course, always train safe and don’t do anything you are not comfortable doing…but if you are fit and healthy, you can increase the intensity, change the variables, and burst through
your fat loss plateaus.

Sincerely,

Craig Ballantyne,

Author, Turbulence Training – The Fastest Fat Burning Workout Routines

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This guest blog post is a transcription between fitness and nutrition authors Jayson Hunter and Jim Labadie. I have their permission to share it with you.

Jim: I got another question for you Jayson. With yogurt, it seems to me every time I go to the store I see yogurt and it’s mostly sugar and some protein. So, is there any, in terms of yogurt, is there anything you can do? I mean is it a good source of protein? Is it an okay source of protein?

Jayson: The basic form of yogurt is a good source of protein. When I say yogurt, I’m not talking about the Key Lime Whip, Yoplait type or the strawberry flavored. Yogurt would be just plain yogurt and you can get it in no added sugar and things like that. You can also do just the plain yogurt and if you don’t necessarily love the taste, mix a little protein powder in it or something like that to give it more of a chocolaty flavor or a natural strawberry flavor, but you’re getting more protein in that way as well. So, yeah I would probably try to avoid all the extravagant flavored yogurts and just stick to the basics or stick to the no added sugar type yogurts.

Jim: Is there any particular brand that you recommend, that you eat?

Jayson: I think the brand that I eat is, I think it’s Dannon. I’d have to go and look probably. But it’s the no added sugar type, and tastes great, and it has I believe Sucralose so there’s not the risk of cancer with the aspartame type theory. Which, actually I just read recently that they’re finding that that has been blown way out of portion actually and there’re studies coming out to prove that, so, yeah I think it’s with Sucralose and I think it’s by Dannon.

Jim: Okay, so basically let’s go no added sugar, right? What’s what we’re looking at?

Jayson: Yeah and it actually – I think it tastes better than regular plain yogurt.

Jim: Alright, that’s awesome because I’ll tell you what Jayson, that’s the kind of thing our listeners want to know. That would definitely be something for your Blog and by the way Jayson’s Blog is at GetRidOfMyGut.com. You can keep up with the great things Jayson discusses. And for those who don’t know, Jayson is a registered dietitian. He’s not just some guy who’s spouting off theories and the latest thing he read in a magazine. Jayson is one of the people that you’ll see in the magazines. So, anyway, tip number 3. I’ve got here, eat whole grain carbohydrates. So now, what is a whole grain carb? What’s a good carb? What’s a bad carb? When am I supposed to be eating some of these carbs?

Jayson: A whole grain carb would be carbohydrates that are considered a good source of fiber. So, you know, staying away from the – you’ve heard the thing of no white breads and things like that and white rice, and to a point there’s validity to why people say that. I don’t know that they always know why they are saying it, but the reason that they should try to limit those is because those are usually made with process carbohydrates and very little fiber content. So, those two right there are going to dramatically increase your insulin level, and obviously we want to keep our insulin low and our insulin response low, so fiber is going to help keep that insulin level low like I talked about with the vegetables.

You’re whole grain carbs are going to be anything that really says 100% whole grain. Some whole wheat, you have to look though because some will say wheat bread. Well, wheat bread is just white bread that hasn’t been bleached. So you need to look for the whole grain or the whole wheat wording in it to find out, and look at the fiber source. Most of them should have at least 2 grams of fiber per serving, if not 3 to be considered a good fiber source. So, that will help you get you your answer as well with that. So, brown rice is – you mentioned meat and potatoes eat the baked potato with the skin. Include that skin because that’s going to give you that fiber, that’s going to give you your vitamins and minerals that are going to help that insulin level. Don’t just eat the white of the potato.

Jim: Gotcha. Okay. So, trying to get back to one of the points you were talking about there, the bread. When I read a food label for whole wheat bread, what should – I’ve seen enriched flour or, I was taught when I was in school to always look for 100% whole wheat, you know is that the one main ingredient on whole wheat bread that we’re looking for? Or, how do we truly know that it’s whole grain as opposed –

Jayson: That’s, right, you do want to look within the first 5 ingredients for something that says whole grain, whole oat, as one of those ingredients. You want to avoid the enriched because that’s the processed portion. Then you also want to look at the fiber, because that’s also going to help – if it’s whole grain, whole wheat type product it will have fiber in it and it will be a decent source of fiber. If it has one gram or less of fiber in it it’s not going to be 100% whole grain.

Jim: Okay.

Jayson: To be whole grain usually means that they keep the skin or the husk of the kernels and different oats, the skin of those attached and that’s what’s giving it that fiber. To make the white breads and whatnot, they shuck all those outer skins off and just use the insides and that’s where you get just your white breads and you’re just plain wheat breads that haven’t been bleached.

Jim: Wow, that’s pretty cool. I never knew that.

Jayson: Learn something new every day.

Jim: Now you know, yeah. I’m sure glad I’m doing this interview. Alright, rapid weight loss diet tip number 4. Eat more healthy fats. Now, this is very confusing for people, I’m sure. Healthy fats, unhealthy fats, Trans fats, why is this going to be such a big deal when it comes to losing weight fast?

Jayson: Well, your healthy fats are actually what you see in the media and in your print advertisements is what’s usually called essential fatty acids, and what that means is that it’s fatty acids and fats that we cannot produce in the body on our own, so we have to get them through diet. And, why essential fatty acids are so important is, because there’s hundreds and hundreds of studies that are showing that it helps with brain function.

The government is doing studies with Alzheimer’s patients because of the role with brain function, it’s helping slow down that disease; help prevent certain diseases such as heart disease and cancer. The studies are actually now showing that it may actually increase your metabolism by as much as 400 calories a day and that’s the big one when it comes to just specific weight loss.

If you want to just throw out all the numerous health benefits of why essential fatty acids are good and just go off of the fact for weight loss and fat loss, it actually helps increase your metabolism and there’s also some studies showing that it may actually block what they tend to call pre-fat cells from turning into permanent fat cells. So, again, that’s another huge step in regards to weight loss and trying to prevent weight gain. And, essential fatty acids primarily are, what you’ll also hear or read, is Omega 3 fats.

You’ll see that fish is an excellent source of Omega 3 fats. Olive oil, people are promoting instead of using vegetable oil, use olive oil because of the essential fatty acids and the Omega 3s. Walnuts and Almonds are another good source and they’re actually a good protein source, they contain good fiber, and they contain healthy fat.

So, if you want a healthy snack, throw some almonds in a bag and take them with you to work, keep them at your desk. They’re a great snack to help you feel full; help boost that metabolism and it’s actually it’s a really good food for you in many ways. You know you’re getting your fiber, you’re getting your protein, you’re getting your healthy fat, you’re getting three of the five tips I’m giving you today just in one food, with that.

Jim: There you go guys. You have no excuse but to lose that gut of yours. So, Jayson we’re almost out of time. How to lose belly fat tip number 5. Eat frequent meals. Alright so we’ve got busy guys on the go that want to know how to get rid of that gut fast. I’m sure they’ve heard it before eat smaller meals throughout the day. They’re probably having a muffin and coffee for breakfast, having a big lunch, maybe not eating all afternoon, come home and eat a huge, huge dinner. How are these guys going to get 4-6 small meals a day?

Jayson: Well, you do have to do a little planning ahead, but if you use the previous four tips, you know, you could cut up some vegetables ahead of time on a Sunday and just put them in bags so that you have them available to put into your lunch or as a snack. Protein choices you’ve got the yogurt, you could hard boil the eggs, you could have some string cheese, mozzarella cheese, as a snack. Almonds, as we talked about.

You know those types of things and plan ahead to where you don’t have to think the morning of, “Alright what am I going to eat for my snack today? What am I going to do for lunch? And then I got that snack in the afternoon.” It’s all already in the fridge. If you do maybe an hour of planning on a Sunday or a Saturday, all you have to do is pack it. Put it in individual bags or Tupperware containers, throw it in your cooler or bring it with you and put it in the refrigerator at work, so that it’s available. That way, the less thinking you can take out of it, the better off you’re going to be.

Because it’s those times where you’re hungry and you have nothing in front of you that you end up going to the vending machine, or you end up not eating at all, which is actually really bad because, the reason you should be eating frequently throughout the day is it boosts your metabolism. Every time you eat your metabolism increases to digest that food. Your body uses calories to digest calories? So, you want to keep that metabolism revved up every day.

And just yesterday I’m working with a group of people at a local company here and one of the guys, he ate pretty healthy, he’s not severely overweight but he’s got a gut and it seems to be getting bigger. He was like, how do I lose my belly fat. And, he wasn’t eating frequently, so I said, “First, you need to start eating 4-6 times a day?” And that was the biggest shock to a lot of these guys; they were like “Really?” You know, because they are used to skipping breakfast, eating McDonalds for lunch and then going home and eating dinner.

So, the only change he’s really done is he’s eating 6 times a day and he’s lost like, I want to say 18 lbs or something like that since Thanksgiving. And that’s really the only change he’s done. We have not changed much else. It wasn’t like he was eating no protein and went to eating protein at every meal or he went to all non-starchy foods. He was, already doing some of that sprinkled in there already, but his biggest change was, he ate frequently. And the weight is coming off.

Jim: And for those of you who are listening to this, it’s January now that we’re recording this.

Jayson: It’s been like 6 weeks maybe, since we started with this.

Jim: And that’s rapid weight loss but it’s also permanent, safe, it helps metabolism, improves metabolism and that’s not a starvation diet where it’s going to cause massive problems down the road right?

Jayson: No, and he gets to eat. I mean, what guy doesn’t want to eat. You know, the worst thing about trying to lose weight is you think you have to starve yourself and that’s the exact opposite that you want to do if you’re going to lose weight. You need to feed yourself and you need to feed yourself consistently because then the weight will come off. If you restrict eating and that metabolism plummets cause your body has to survive. It goes into a survival mode at that point and it’s going to do everything possible to burn as little calories as possible because you don’t feed it frequently enough.

Jim: Absolutely. Alright Jayson, well we appreciate you being here very, very much. For all those guys out there looking to lose belly fat, get rid of their guts, get in shape, you’ve heard it here from Jayson. Again his Blog is GetRidOfMyGut.com, lots of great information there, got a great news letter, and he’s got a free e-book, 36 Potent Foods to Help You Lose Weight. It’s a very cool e-book and I definitely recommend you get on it and get that. That’s at GetRidOfMyGutDiet.com so be sure to check that out and Jayson, we will talk to you next time.

Jayson: Alright, thank you.

For more gut busting strategies check out how to lose weight fast and fast easy weight loss

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This guest blog post was written by fitness and nutrition author Rob Poulos I have his permission to share it with you.

As a member of a popular fitness center for a few years, I noticed countless others frustrated with their fat burning exercise routines and eating practices, working so hard and long but with virtually no improvement to show for it.

Several of my own friends and relatives would mention this new program or product they had just shelled out cash for that was the answer to their fat loss or fitness goals. They were so excited about it and couldn’t wait to get started.

Then, a few weeks later, the same happy-go-lucky people that were once jumping with joy about their new plan to burn fat and get a new body became downright discouraged. It was hard to watch.

I’d ask them how their fat burning plan was working and they’d tell me that it seemed pretty good at first, but they didn’t get the results they were expecting or they felt were promised. They quickly became tired of following the daily workouts and found following the strict eating guidelines almost maddening at times. So they hopped onto the next plan.

Even worse, they became so frustrated with following these so-called exercise gurus’ programs, that they fell even deeper into unhealthy eating habits once they stopped the program. Binging became their only form of satisfaction. Forget about maximum fat burning, and talk about moving in the wrong direction.

What’s worse is that all of these people were following the typically recommended exercise and fad diets that were all the rage. They were doing what everyone else was doing to burn fat fast.

After speaking with many of these friends and inquiring about their exercise routines, I noticed one common theme that kept popping up in our discussions…they were focused on the short term…their approach was wrong. They weren’t thinking of lifelong health and fitness, but instead they were thinking about burning fat and getting in shape for “swimsuit season”.

More specifically, they were also performing their exercise in a less than optimal manner. And then I noticed this with many others at the fitness center I worked out in. They just seemed to lack the fire or intensity in their fat burning workouts which I knew could turn their programs from nothing to something literally overnight.

But you know, you can hardly blame them, and you certainly shouldn’t blame yourself if you’ve fallen into the cycle of fad exercise and diet programs. We all want to achieve what we know in our hearts we’re capable of so badly, and that’s why we’re such easy prey to this “get fit quick” mentality.

Most people are approaching health and fitness in the exact opposite way that they should be, and they’re not going to burn fat because of it. If you continually think of using exercise and nutrition as ways to lose a couple of pounds, or get in shape for summer, you’re going to be disappointed with your results.

If you think of exercise, nutrition, and rest as separate things, you’re going to be disappointed with your fat burning and fitness results. If you think you need to spend hours a week in the gym or adhere to some strange unnatural eating strategy, you’re going to be disappointed with your results.

What all of these approaches will do, is put you into the fat burning and fitness cycle of confusion that so many are stuck in these days. If instead, you choose to forget what you thought you knew, and start off with the right approach, the approach that focuses on making changes in your lifestyle long term, you’ll instantly improve your results by 1000%.

When your approach includes combining proper exercise that takes very little of your time, nutrition the way nature intended you to eat that is simple to understand and follow, and the rest and recovery that is vital to lifelong vitality and energy, you’ll experience an awakening of both body and mind. Plus you’ll burn more fat, too.

If you choose the path most often taken by those looking to improve upon them selves, you’ll most likely end up like most of them. Confused, frustrated, unhappy, burnt out, injured, sick, or worse. Did I mention very uhappy with their fat burning progress as well?

Instead, you can choose to embrace a lifestyle that includes brief, progressive, and intense resistance training, eating a diet full of nutrient rich foods, drinking tons of water, and getting plenty of quality sleep and rest. But know that when you do so, you’ll be joining the select few who understand that one of the true secrets to life long fat burning and fitness is not found on a fad diet or in a bottle on the shelf of your local health store.

Claim your free copy of Rob Poulos’s “7 Secrets Of Permanent Fat Loss & Fitness” at his website: http://www.fatburningfurnace.com

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness. Rob created the world’s most efficient method for fast and permanent fat loss with his “Fat Burning Furnace” system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

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If you only have a small amount of time to dedicate to exercise I can tell you that it is possible to lose a considerable amount of fat if you follow the right type of program and nutritional advice.

So we don’t all have hours of time to spend working out in the gym.  In fact most people are so busy they just neglect to even go, thinking that they couldn’t possibly get enough work done in just 30 minutes.

I’m here to tell you that that thought process is flawed.

When you combine the right type of exercise in the right order then it is definitely possible.

Not many people are privy to the knowledge I have gained on how to implement these strategies for fat loss in just 30 minutes, but after successfully taking a group of individuals through the whole process over the month of January (they are just about to enter the second phase of the system)I am now opening it up to everyone.

Please visit my specialist site Fat Burn In 30 for the full scoop.

I’m only taking in 30 new students to this course and it will close again on Sunday evening, so go check it out now **click here**

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This guest blog post was written by fitness and nutrition author Rob Poulos I have his permission to share it with you.

People are confused more than ever about how to burn fat. They are confused about the best way to go about achieving the body they want. They are confused about what works and what doesn’t, and the reasons why. There are countless individuals slaving away in gyms and fitness centers around the country right now.

They are working tirelessly, almost every day, on the treadmill, stair-climber, elliptical, etc. to burn those calories and fat. They also might be lifting weights several times a week for hours at a time to build some strength and muscle. They might even join a few aerobics or spinning classes too.

They are probably also trying one of the latest diet strategies that promises miracle fat burning and weight loss. They could also be spending a lot of money on the latest and greatest dietary supplements that could be that miracle pill that will aid in weight loss. They are also carefully watching the scale as their main judge of fat loss progress.

If it goes up a pound or two, they may behave rashly and maybe even change up their entire workout or diet program! And of course there are others are doing variations on that same theme.

After all, this is the kind of stuff that many of the popular fitness and diet gurus typically recommend to burn fat. But with so many different strategies and plans being pushed as the be all and end all, what happens is we tend to overboard.

And when that happens, we lose sight of what really matters in achieving lifelong fat burning, fitness and health…the principles than many people don’t know about, most people have forgotten, and only a select few put to use to achieve lifelong health and fitness. These are the same principles I used to drop over 40 pounds of unwanted body fat, keep it off, and revitalize my life!

With any exercise or nutrition program, you’ll probably lose some fat initially, but far too often the progress doesn’t continue or doesn’t come as fast as the person would like because they’re using a temporary mindset. They’re only focused on the short term and one specific goal. So they end up switching to something else, and the cycle continues until they’ve become consumed by this cycle of confusion.

I believe that this is one of the biggest, if not the #1 reason for the lack of fat loss and fitness progress that is being experienced by the masses of exercisers and dieters in the world. They are jumping from one fad diet or exercise routine to another, while losing sight of what’s really important, and what really works.

Simply put, they are exercising far too much, not nearly intensely enough, and trying to adhere to unrealistic diet recommendations.

If instead they focused on a long term plan, a lifestyle as it’s often called, and didn’t worry about “losing 10 pounds by summer”, they would find it far easier to do the right things most of the time.

And those right things include brief, progressive, and intense resistance training, eating a diet full of nutrient rich foods, drinking tons of water, and getting plenty of quality sleep and rest. The students of my Fat Burning Furnace method understand this and are reaping the life long health and fitness rewards because of it. Are you?

For more info on Rob’s program **click here**

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This guest blog post was written by fitness and nutrition author Tom Venuto I have his permission to share it with you.

The way to break the weight loss plateau then is to:
(1) re-stimulate metabolism and re-set fat-burning and starvation hormones, and
(2) re-establish the deficit.
(3) KEEP AFTER IT!

The question was, “How do I do that? More cardio, more weight training, manipulate my diet?”
You could do all of the above. Eating less or exercising more can both increase a deficit. But one thing you might want to do first, is give yourself a little break. Take your calories up to maintenance level, maybe for a week.

The idea there is not to try to accelerate fat loss, because what you’re actually doing is removing your calorie deficit for a short period of time. What you’re trying to do is facilitate the fat loss when you jump back into it.

It gives your body a physiological break from the stress of dieting; it resets some of those starvation hormones and stimulates your metabolism so when you go back to the calorie deficit, your body responds again.

You also get mental break from the diet as well, which makes it easier to stick with the program when you go back to it.
You could also use a calorie cycling approach, to help prevent yourself from hitting another plateau, and we already covered calorie and carb cycling in the last call.

I also recommend, because so many people underestimate how much they eat, don’t take any chances. Count your calories, or at least become really aware of the portion sizes and maybe even consider keeping a journal.

You’ve probably been told many times by a lot of different “experts” that you don’t have to count calories. But when you’re in a plateau, I’d recommend that you stop guessing and really get serious about what you’re taking in.

Then what you need to do is reestablish that calorie deficit using every tool at your disposal.

Use nutrition by pulling back your portion sizes. Or use cardio. And by increased cardio, I mean increasing energy expenditure. You could increase your frequency. You could increase your duration.

But increasing energy expenditure is not necessarily doing longer workouts, just burning more calories. You could also take the same amount of time that you’re spending right now and increase your intensity.

The whole idea is just burn more calories and stimulate metabolism, which gives you your deficit back again or you can pull back your food intake and give yourself a deficit again from the food side.

There’s more than one way to do it and I don’t think that you should lock yourself in. Use all of the variables and remember that there are TWO sides to the energy balance equation, not one.

For more info on Tom’s program **click here**

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This guest blog post was written by fitness and nutrition author Jon Benson. I have his permission to share it with you.

Protein shakes are a dime a dozen. However a high-quality protein drink that is both homemade and nutritious is a rare find. Most protein drinks today have traveled the path of least resistance — cheap and potentially dangerous sweeteners, sugar alcohols (in order to bring down the supposed “carb count”), and protein sources that are often dubious…and accompanied with more outrageous claims than grams of the good stuff.

I use a simple, homemade, economic and super-healthy protein drink at least five times a week during my normal nutrition cycle and several times a day during peak training cycles where I need to be in top shape. My strategy for building this drink was simple:

1. Go hormone-free and organic with everything possible;
2. Go with plenty of healthy fats rather than cheap sugar substitutes to help control insulin and provide more satiety;
3. Think ‘raw’;
4. Make it delicious!

Below you will find this recipe, complete the the exact ingredients used. It takes less than five minutes to make and keeps me full for 2-3 hours. It is less than 1/3 the cost of an out-of-the-box MRP (Meal Replacement Product) and contains 1/10th the number of ingredients — and that’s a good thing. If you cannot pronounce it, it’s probably bad for you. And it tastes fantastic!

Mix the following into a high-quality blender:

1. One heaping scoop of Jay Robb’s Egg White Protein You will need to adjust this amount to your body weight. I use up to 1.5 grams times my body weight (max) and as low as 1 gram times my body weight when doing two shakes a day. For me this is between 20 and 35 grams of powder. Jay uses the best sources available, including hormone-free cattle and Stevia, a herbal sweetener, to make his excellent protein. There are no additional carbs to speak of and only the bare essentials ingredient-wise. Jay also makes a high-quality whey. I will often combine the whey and the egg white powders, using a bit over half a scoop each.

2. One raw egg (cage-free) Do not worry about cholesterol or getting food poisoning. These claims are mostly media hype. You need the high-quality protein and fats found in the egg. Most people try to go low-fat when making a protein shake. This is a mistake, as fats are crucial to the digestion of protein. As for contamination: Roll the egg on the counter. If it wobbles, you are safe to consume it. I’ve used this technique for ten years and I’ve yet to have one case of food poisoning consuming raw eggs. Oh, and it makes the protein drink taste better (believe it or not.)

3. Five grams of L-Glutamine Powdered L-Glutamine (I use Jarrow’s brand) is one of the healthiest things you can supplement your diet with. L-Glutamine has been shown to be one of the most powerful nutrients for both recovery and immunity enhancement. Bodybuilders will take up to 25 grams per day of L-Glutamine during hard training cycles; I do as well. It makes a tremendous difference in both performance and wellness. It is tasteless, too.

4. Five grams of Creatine Monohydrate If you want more strength and muscle fullness, good old creatine monohydrate (the non-fancy stuff; just monohydrate for me) works like you would not believe. Five grams per day is all you need. Like L-Glutamine, it is tasteless. I use Jarrow Brand.

5. Raw almonds I cannot say enough good stuff about almonds. Besides tasting great, they are loaded with essential fats and healthy fiber. Here is how I measure how much to use. This comes right out of my book “The Every Other Day Diet”.

Get it here:

The Every Other Day Diet The “Cheat To Beat” Diet Plan

You can find 15 other shake recipes and over 40 pages of recipes in my book that fit the bill of being tasty and fantastic fat-burning meals. Here is the trick: Divide your body weight by 10. That’s it. If you weigh 200 pounds as I do, that means 20 almonds. Simple, right? I created an entire measuring system for Every Other Day Diet’s SNAPP! System of eating that is this simple for everything: Calories (none to count), carbohydrates, fats, protein intake… even water!

6. Frozen berries (raspberries mixed with blueberries) Yes, fresh is better than frozen… but frozen makes the shake more frothy. Plus I buy organic berries and freeze them in containers. There is practically nothing lost in the process. How much? Simple: Divide your body weight by 5! In my case this is 40 berries, or about a handful. Once you count them out once or twice you never have to again.

7. Pumpkin seeds This was a great find: A super-healthy and tasty addition to my protein recipe, plus a nice bump in the fiber content. Measuring something as fine a seeds is a bit more challenging using my numeric system, so we keep it simple: Use your palm. Just pour the seeds into your palm. Make sure they are not forming a pyramid or overflowing. That’s the ideal amount.

8. 1 to 1.5 cups of pure water I use only 1 cup of water as I like my shake thick.

9. 1 cup of ice Adjust to taste and texture preference.

10. Stevia (to taste) I love Stevia. It is an herbal sweetener that does not cause an insulin spike like sugar or even sugar alcohols can, and does not have the health hazards of artificial sweeteners. I use a few packets as I like my shake nice and sweet.

There you have it: A mostly raw, protein-rich, health-fat, carb-friendly protein drink that will fill you up for hours, tastes great, and contains more raw nutrition than most people get in a week.

P.S. There’s an eye-opening weight loss video you need to see.

Watch it here: Weight Loss Video Watch

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Alwyn Cosgrove is one of the worlds leading fat loss coaches. His thing is fat loss training and the best ways to get long term results fast.

He is a master of finding the research on fat burning and exercise and then disseminating it for the general public in a way that not only makes sense but is easy to understand…..have you ever tried to read a research paper?

One of the key concepts is called EPOC.

EPOC, or ‘Afterbrun’ as Alwyn refers to it, stands for Excess Post-Exercise Oxygen Consumption. In other words the amount of calories you burn after exercise.

We’ll go over the concept and actualities of EPOC tomorrow, for now click on the video below and see Alwyn present a hierarchical list of fat loss modalities.

If you want more information on Alwyn Fat Loss Program then visit his site Coach Cosgrove.

Until next time,
Train hard, train smart, make every rep count.

Alex

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I was talking to a client the other day about there training and the need to increase the amount of work they are doing if they are going to continue to get the results they were looking for at the start.

Now there is a lot of really good things this person should be doing to there nutrition and eating plan in order to stimulate the body to burn fat all day but he likes his alcohol.

Now I’ve given him a ‘talking to’ about his drinking and hopefully some of it will have stuck. I only had to mention the ex client of mine who unfortunately died a couple of months ago due to kidney and liver failure – he really did ‘work hard, play hard’ – and unfortunately left a wife and two young children behind.

So to increase this clients metabolism so that he burns through fat for longer periods of time I have introduced some new, extra, training sessions that only last around 20 minutes.

I know a lot of you will be aghast, sat at your PCs and wondering whether or not I’ve just made a typo, but I assure you that in 20 mins you can do a lot to increase your fat loss potential.

Yes you don’t start burning fat for 15-25 mins after starting exercise, but the important distinction here is that you don’t ’start’ burning fat until you have moved it from the fat sites into the blood and too the muscles. However, you do continue burning fat after you finish the exercise and it is not the amount of fat you burn during the exercise that’s important but the amount you continue to burn afterwards.

This is the beauty of using short intense cardio interval sessions for fat loss.

You burn more in the 24 hours after than you would if you’d done slow cardio for an hour.

This well known, but misunderstood, phenomenon is called EPOC (Excess Post-Exercise Oxygen Consumption) and what it means is that if you cause a metabolic disturbance in your muscles (as you do during interval training) you will continue to burn up fat for at least the next 24 hours sometimes longer.

Lot’s of smart trainers use these tactic when writing and designing workout programs that get people results. Alwyn Cosgrove of www.coachcosgrove.com calls if ‘Afterburn Training’ and Craig Ballantyne refers to it as Turbulence Training . These are both great examples of how to use EPOC to benefit you the most.

I am currently using these exact techniques and tactics to try and shift some excess body fat I have accumulated recently. I am also using my new ‘Fat Burn In 30′ system because I am struggling with time and really want to get the best all day fat burn that I can.

Stay tuned for more of my ‘Fat Burn In 30′ workouts.

Remember, train hard, train smart, make every rep count.

Alex

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I’m asked by a lot of people exactly what I do in my weight training sessions, so in the interests of full disclosure I’m prepared to post my workouts that I do from time to time.
So today was.

A1 Kettlebell Swings (4×10)
A2 Bench Press (1x 10, 2x 4, 1x 3 eccentrics)
A3 Lat Pulldown –wide overhand (1x 10, 2x 6, 1x 4

B1 Cleans from blocks (1×10, 2x 4)
B2 Bent over Row – from dead (1x 10, 2x 6)
B3 Mixed Core – rotation and rotation control (some video clips of these to follow another day)

C1 Cable Biceps Curl – rope (2x 10)
C2 Cable Triceps Press down – rope (2x 10)
C3 Single Leg Eccentric Calf Work (2x 10 eccentrics)

On another day I’ll explain exactly what some of these weight training exercises are and how I use different resistance training techniques for different parts of my body, depending on if I’m weak point weak training or general conditioning training.

I got through this session in 35 minutes (that’s all the time I had).

Until next time, train hard, train smart, make every rep count.

P.S. If you would like someone to walk you through the process of fat loss and training that you can do from the comfort of you own home then you should look no further than Craig Ballantynes Turbulence Training. He is having a special new launch with 10 new ebooks to help you get where you’ve always wanted to be.

It ends today so don’t hang around or else you’ll miss out.

Just **click here ** to see what he’s offering.

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