If you’re like most people you are very much looking forward to showing off a new improved better look. In a relative short period of time and you really can’t to be wasting weeks/months, if not months, on methods/techniques that really do not work.

After all you’ve been putting in the time, work and effort, it only makes sense that you ought to expect results. The problem is that if the work you’ve put in been isn’t based on fundamentally sound principles that actually do delive the results you’re looking for. And then that makes all the hard work, time and effort something that’s been sadly wasted. That’s why it’s your job is to figure out which strategies, tricks and techniques really do work so that you can start making the progress you’re really after.

You probably already know, that to have a better body, you’ll need eliminat all those junky foods. Really they’re just a waste of your time and a hinderance to your ultimate goal. Besides these foods have been stripped of their nutrients and really serve no purpose to you. If you implement these 6 Diet Do’s into your lifestyle, I guarantee you will see even faster results because of it.

1. Avoid All Sugars even Corn Syrup

Here’s the truth. Sugar is pretty much everywhere and comes in so many different forms. From sucrose, glucose, fructose, maltose, dextrose, xanthum gum, mollasses, beet, brown sugar, white sugar, corn sugar, honey. All these things create an insulin response. The more simplistic the sugar, the faster more aggressive the insulin response you’ll get. Which ultimate leads to fluctuations in your energy levels and leads to fat storage. If there was one immediate change a person should do to their diet, they need to check here first.

Any time you see the words “ose” or even corn syrup in the ingredients not the front portion of the label, you need to put that back down and keep it moving. These sweet ingredients will be the NOT be so sweet to your belly. There’s multiple studies that depict that those with high levels of sugar in their diet gain more weight than those who consume less. It can eveb be the same amount of calories, you’re more like to get more body fat if you’re eating foods that contain this ingredient. This is why Julie Carol’s diet, Pound Lookers, (I’m sure you can figure out which diets I’m talking about) often don’t work. Because they entice you to believe you can still have these foods, or as long as it’s in the “point system” it doesn’t matter. Fact is, it does. So Dieters, be on the look of sugar it’s you’re adversary and needs to remail #1 on you hit list. Kill it.

2. Have Regular Scheduled Meals

Think of like this. Would you take a 300+ mile road trip know you only had a half tank of gas and no money to stop and fill up? Of course not. Because you know you wouldn’t even make it to your destination let alone return back home. Well you’re body is just like that car. It’s you’re system and you need to fuel it (by eating) and fuel it often. The moment you begin putting the body through too of long periods between meals is when it adapts and learns it better store more fat. The body also knows to switch your metabolism to operate at a snails pace. So basically by not having regular scheduled meals you’ve dually damaged your chances for fat loss. If you want to be a success, keep your meals regular throughout the day. I’m talking about eating no sooner than every 2 hours but no later than every 4. Ideally you’d like to be “feeding the system” about every 3 hours.

3. Breakfast Is a Must

Just like you should never skip meals or go long periods without eating, you must never skip breakfast. Those who eat breakfast consume fewer calories in a day than those who skip it. This even goes for those who choose to have a bigger breakfast or consume more calories at breakfast. Fact is the rest of the day the day, they’re eating less. I’ll add to ignore the cereals even bran cerals of eating during this time period too. Simply because many times they’ll contain a bunch of sugar and leave you hungry within the 2 hr time frame I previously spoke about. Skip breakfast if you want, but I promise you those who have the bodies you desire don’t. And If you do, you’ll probably find yourself lurking around vending machines or grabbing nonsense contrary to your goal by the time 11 am comes around.

4.) Fiber Up.

If you’re lacking in this area, this is something you need take full advantage of effective immediately. The reason being is fiber helps make the body feel satiated (sense of fullness). You can easily add fiber into your diet by throwing in some ground flax in your meals, like your shakes, yogurt, soups, oatmeal, there’s really endless possibilities available to you. Ground flax is loaded with omega-3′s, phytonutrients and fiber. Or you can get more fiber by simply eating more green cruciferous vegetables. These foods typically are lower energy dense foods, thus you can eat more and end up consuming less calories.

5. Comes From The Ground Up

This right here is probably the fastest to make rapid improvements to food choices you select. When selecting an item at the store, just ask yourself if the item came from the ground or did it have to go through a process or manufacturing plant. Heck even a 2nd grader can answer those questions and know the answer. The fact is the foods with less ingredients that you consume are going to be better for you and you’re goal. Those with long ingredients or words that are difficult for you to even annunciate, you need to leave right there on that shelf. When asking yourself that question if ever you’re answer is manufactured, then immediately you should know it’s going to be contrary to you’re fat loss goals. The more natural and wholesome foods you’re eating, the faster you’ll see the results you’re looking for.

6. Eliminate The Food-Serotonin Connection

Did you know every time you eat a processed form of carbohydrate, your body will release a good dosage of serotonin in the system? Serotonin basically is the “feel good” hormone and this is the same feeling that is often released when one takes drugs. This is why these junk foods are so addictive to you. Not only do your taste buds call for these processed carbs but the brain craves them too. People are hooked on these junk foods just as a heroin addict is addicted to their smack. Stay away from this dangerous patterna and avoid the addictive cycle. If you consume junk food on the regular, don’t be alarmed if the habit is much harder to rid than you initally thought. I also recommend not cutting back or only having a few either. Cut it out cold turkey. The first few days will be rough, yes you may experience some withdrawls and serious changes in your body, but it’s best for you in the long run. Before you’ll know all those cravings and callings will have gone away.

Be in Position to be Successful

Being in position to be a success plays a vital role in seeing the results you’re truely after. By simply making little tweaks and changes to your everday pattern the pay-off can be BIG, if you do it right. Here’s some examples, instead of filling up your meals on an extra large sized (Cheesecake factory) plates, use a smaller one instead. Add and glass of water with every meal and drink it during while you’re eating. Focus on what it is you’re eating and don’t be distracted by talking on the phone, watching tv or hanging out on Facebook. Any treats that you have allowed to stay in the house (of course just cause your goals are to lose unwanted fat, doesn’t mean the kids/spouse have to be right?), get them out of sight. There’s no need for you to have these foods staring at you ine pantry, cupboards. It’ll only be a matter of time before you eventually give in.

So there it is 6 Doable Do’s you can begin to use right now and begin seeing faster results. Shoot you can really focus on implementing one in a day for the next 6 days to jumpstart you and take you that much closer to the body of your dreams. Handle it!

Huh? An Interval? I am so confused….

Also, I often here hear about people spending 45min or 1.5 hrs of “cardio”

Seriously, cardio is a waste of your time and can actually sabotage your weight loss efforts. If you’re spending too much time doing cardio, you actually begin to store fat and burn muscle not too sexy right?

And if you’ve paid any attention to any of my newsletters you know muscle is your metabolism. You also know that interval training is the King when it comes to fat loss.

The key to rapid fat loss cardio is to deplete your body’s glycogen (the stored form of carbohydrate, or sugar, in muscle) tank so that your body starts using fat (both dietary and stored body fat) as it’s primary energy source at all other times of the day. You will literally be burning fat 24-7.

In addition, this form of training not only burns a ton of calories during the actual workout but has a serious AFTERBURN effect which will have you burning more calories for hours and hours after your workout is completed (some studies suggest anywhere from 12-24+ hours). This phenomenon is know as Excess Post-Exercise Oxygen Consumption (EPOC) and describes the energy expended by your body in the recovery of your metabolic rate back to pre-exercise levels. The best part about EPOC is that you control it, meaning that the harder you work during training the more calories your body will burn BOTH during your workout AND for up to 24-48 hours after completing your workouts

There’s two zones you’ll be working in when doing intervals. You’ll be working in the Carb Burning zone (which happens when you give your all or the shorter burst interval) and the fat burning zone (when you are in your rest/recovery periods). Your work period should be thought of an all out sprint. While the recovery periods like a cool down where it’s
low intensity levels (like when you see the person at the gym on the treadmill & talking on the phone)

But there’s a few mistakes people are making with it comes to working in intervals

4 common mistakes people are making with their interval workouts:

1) People are trying to work too hard during the recovery period.
It’s called a “recovery” period for a reason! So don’t worry about “keeping
your heart rate up”. Interval training is NOT cardio. Cardio is DEAD
Repeat that to yourself 7 times, so it gets embedded in your brain.
It is a complete different method of training. So give up the cardio
mindset and get to love your recovery. That is if you’re looking to shred unwanted fat.

2) As a result of working too hard in the recovery portion, most people are NOT working hard enough in their work period. It’s almost like they’re trying to preserve their energy and efforts, or just let the time pass. However, it is that hard, all out effort, intense work that forces the body to change. So make sure you are doing QUALITY WORK when training. It’s called “Work” for a reason, so do it.

3) To piggy back off of #2, I’ve heard many people claiming to have work periods that are far too long. There’s no possible way you can be working hard an intense pace for even 3minutes.

4) Lastly many people aren’t changing their interval training workouts. You should be using a variety of work-to-rest interval durations AND a variety of training methods as well.

Also, be sure to keep track of your results so you discover ultimately what works best for you.

Here are Some interval rest periods that we use at Hotlanta Bodies Fit Camp Atlanta’s #1 group training program. Longer isn’t necessarily better. Quick recap, the goal in your work period you want to give your all, maximal effort or an all out sprint. You need not to worry about working much during your recovery time because the body is still working. Once your recovery portion comes the goal is to make sure you “recover” so you can give your all through the next interval.

10 sec of work 50 sec of rest/recovery
20 sec of work 40 sec of rest/recovery
30 sec of work 30 sec of rest/recovery
40 sec of work 20 sec of rest/recovery
50 sec of work 10 sec of rest/recovery

A few good other solid intervals you can use and apply for your off days.

30 sec of work 60 sec of rest/recovery
30 sec of work 90 sec of rest/recovery
60 sec of work 60 sec of rest/recovery
60 sec of work 90 sec of rest/recovery
60 sec of work 120 sec of rest/recovery
30 sec of work 180 sec of rest/recovery

Interval training is the key to fat loss. And you need to do it right? So take action and get it done!

In case, you haven’t had a chance to get my Free Report of a Done for you 16 week Rapid Fat Loss Cardio Program, you can click this link and download that bad boy right here, right now

16 week RFL Cardio Special Report

In your first opinion, who do you think has a better body? Sprinters
or Marathon runners?

Geeshe they look lean athletic & ripped

Lean, not so ripped & athletic looking almost frail really

In my opinion, it’s the sprinters. They look athletic, strong, fit and lean.

But why is that? Howcome a person who does at most 60 of all out work at a time, look like that compared to a person a who may be working 2-3hrs at a time?

Well, it is actually pretty simple.

A sprinter focuses on the fast twitch muscle fibers (type IIa and IIb) and
a marathon runner focuses on the slow twitch muscle fibers (Type I).

Two completely different styles of training, thus 2 different results.

ne will actually strength train probably in the form of intervals to get
that lean muscle mass, and the other will run for distance which typically
will burn muscle in the body.

I am not saying that you shouldn’t do long boring cardio but if
your goal is to burn fat efficiently, then you must train the right
muscle fibers.

And if you’re a woman, no need to worry about getting bulky and just using 3-5lb dumbbells, you don’t produce enough testosterone to look like a man seriously.

And why is that most will tell you all you have to do is run 30-60
minutes a day and you will burn fat and be ripped in no time?

You’ve probably said it yourself, I’ll just begin running to lose this weight———#FAIL

The sad truth is that long boring cardio (slow twitch muscle fiber)s
alone does NOT give you an athletic, fit and defined body. Not at all.

In fact, doing too much cardio can actually breaks down your muscle
tissue (convert it to amino acids to usable glucose) to use it as an
energy source.

That is not the ideal outcome. Muscle is your metabolism and is the location
where your fat is being burned so it is something that you can’t afford
to sacrifice (plus muscle is what gives your the toned fit look).

So get your mind out of the “jogging to lose weight” and focus on
training at more intense levels that primarily focus on targeting the
fast-twitch muscle fiber to release fat burning hormone to finally
burn that stubborn fat.

Also you better clean up your diet, cause I’m hear to bring to you the truth
you’ll never OUTTRAIN a LOUSY or poor diet.

No Joke!

If you live in the Atlanta Area and looking to see some fast acting results, join our Group Fitness Training program that focuses on working Type II muscle Fibers. Drop a clothing size in 28 days or less guaranteed. Look and feel better than you have in years. To get started now click here
http://hotlantabodiesfitcamp.com/

Nevertheless, I lost a total of 17lbs in the 42days. I’ve leaned out, carved up my abs and I’ve had some incredible results. In this post, you’ll see my before and after pics, you’ll get a portion I’m always asked in regards to abs, there’s an ab circuit cut out of the Warp Speed Fat Loss Program with a video for you to see in case the terminology has you all crossed up.

First things first, lets get to the RESULTS

Day 1

42 days later

In the last pic you can really see how my waistline trimmed up. See difference from the first pic? Not too bad huh?

Well once the pics started floating around on facebook, twitter and other social networking sites, the questions began to pour in…..

“What are you doing? What program are you on?”

Well I’m doing the Warp Speed Fat Loss Program. You’re only 28 days from a better body….click this link http://tinyurl.com/yc7g5b2 to get started on yours today….

Then others would ask,”I just want to know what you’re doing for your abs?”

Lemme see

1.) Cleaned up my diet
2.) Strength Training 3xs a week
3.) Metabolic zone training for my cardio

That was seriously the majority of what I’ve done the past 6 weeks.

I believe I did train my abs 2-3 times the entire program. I followed along with the Ripped & Ready Abs on my off day cardio.

So they always say, “yeah right”

“what is the best ab exercise to get rid of these love handles? Or I want to reveal my lower abs”

I’m not sure what the #1 exercise is for those two areas, but anytime you you’re training your abs the way they’re suppose to work, you’re doing a good thing. And the way you do that is through stabilization. After all, the main reason I don’t tell you do constantly crunch up and down, is simply because that’s not what your abs are designed for.

Warp Speed Fat Loss Program doesn’t believe that either

Here’s what they have to say,
“The reason why you won’t find any crunches in the Ripped Ready Abs Routine is because your abdominals are involved primarily in core STABILIZATION. Therefore our ab development program should focus on stability this will get you abs ripped and ready faster than countless sets of endless crunches”

In other words, that means don’t get off your crunch routine!

The exercises for your abs should be performed in a standing, kneeling in a push up or pillar/plank position.

Select movements that work multiple muscle groups. Remember I’m all about the best bang for you buck type exercises. That’s how I get down, my workouts are short, quick and I burn MORE fat for lots of hours post exercise.

So here’s a sample of the workouts I did in the Warp Speed Fat Loss Program

1.) Pillar/Plan Variation on Ball 60 sec hold

2.) Valisade Push Aways 15 Each Side (I didn’t have valisade’s so I used my wife’s slippers)

3.) Stability Ball Roll Outs 10-15 slow deliberate reps

4.) Stability Ball Prone Knee Drives 20-30 each side

5.) Prone Jackknife 10-15 slow deliberate reps

Rest 90 sec then repeat for 1 more circuit

Do this circuit, and you a fat-burning workout that you can do in just a matter of minutes.

Now in the event the terminology has you crossed eyed, I’ve created a video of what a circuit of these exercises may look like. Click the video below

I threw in a few other variations for the pillar on the stability ball in the event one looked to hard for you

And if you’re still straddling the fence, not sure if you should get started, I’d say give this program a go. Just click here http://tinyurl.com/yc7g5b2 I’ve yet to find a single person who’s completed this 28 day program not look better and feel better. You’re only 28 days away, make it happen! Warp Speed Fat Loss will deliver some phenomenal results really really fast. Who wants to lose weight slow anyway? http://tinyurl.com/yc7g5b2

I’m about to go on a rant, so if you’re extremely sensitive, well, you may not want to read any further.

I’ve been helping people and their fitness goals since 2003. Whether it be hands on or online. And I can say I’ve literally met hundreds or thousands of people who have touched my life and hundreds have had tons of success and the work they’ve done had helped make me feel complete.

By no means am I trying to brag and boast or claim I’m the best (I’m doing my best to get my point across really).

That point is: I do have some knowledge about people’s fitness goals, enough to where you can call me an expert…..therefore, You can listen to me and succeed. Or you can ignore me and fail.

Sorry to be so brutally honest, but I’ve seen so many of ‘em come and go. I’ve
seen really bright, ambitious fitness enthusiasts with the very best of
intentions completely self-destruct.

In other words, it happened because of self-sabotage. They
had greatness in their sights in terms of reshaping their bodies, but they threw it and let put their goals on the back burner.

Now, here are 4 things I’ve seen that you need to burn into that brain of yours:

1.) It’s probably your fault

“I don’t know how this happened. I don’t know how I gained all this weight…”

I always hear it. Well, maybe it’s your fault? How did you let yourself gain an additional 70lbs?

A lot of people believe losing weight, toning and even big muscle gain is a magic bullet.

Many people who desire to lose weight sometimes feel they can eat whatever it is they want and burn it off the following day. Take a pill/supplement or detox and lose the 20-30lbs. Or here’s a major one, It’s past 7pm, so I shouldn’t eat.

People who want to gain weight or add muscle have similar issues. They feel like they can eat 2-3 times a day, eat a bunch of pasta/noodles & poof their weight gain efforts are solved.

2-Failure to follow a plan

Your fitness goals need to be planned. You should not just go day in and day out with no clue on what it is you’re going to eat or what kind of exercise you’re going to do for that day.

But there are also timeless fat loss principles which have been proven
to work time and time again.

Such as recording your meals, eating breakfast looking to eat more protein, green veggies and good healthy fats all while looking to cut out those starches….. In most instances, there is absolutely, positively NO reason to reinvent the wheel.

Again, I’ve been doing this long enough to know and I’ve seen it happen. People don’t have a plan.

And then their goals crumble. The person refuses to follow proven
formulas or to as they say, “go on a diet” and they end up with nothing. Their insatiable desire to reshape their body is outta there.

3- Impatience

For some, it just can’t happen fast enough. I mean some will go through a single workout or do some crunches then literally say they can see or feel the results the next day….. And when they start getting ancy, they stop following the formula.

Then when you stop following the formula, the end comes real quick.

It’s about our emotions. How we feel about ourselves. The thoughts about the things we see when we look in mirror. But most people don’t want to look at their emotions and how they are destroying their own lives. “I feel like a fat slob, therefore, I’m going to eat this pie….this will make me feel better.” “I’m upset so I’ll just order this meat lovers pizzas and drink soday.”

Bottom line: The work we do on OURSELVES that is uncomfortable but
allows for personal growth is very hard to do. No question about that, but it is ALWAYS the
most rewarding. It feels good to do something and know we’re the one’s responsible for making it happen.

It can even be personally rewarding AND rewarding professionally.

4- Perfectionism

This is probably one of the biggest killers that’s not ever mentioned. Typically it’s what keeps people
from ever getting anything done. It keeps them from ever even getting
off the ground.

It will consume you. It will destroy you. It will prevent your personal growth. It will make you even more miserable.

“I can’t start this diet because I don’t have coconut oil and I saw one meal on the meal plan that used it”

“I can’t do the diet because I don’t have a chocolate, strawberry and vanilla protein shakes….”

“I don’t like eggs…”

If you are a perfectionist you are in need of some BIG TIME help. And I am NOT kidding about that.

Bonus sabotage tip:

By now, you should be familiar with the 80/20 rule.

I know you’ve heard it before.

Well, don’t you think even if you followed a program 80% of the time you’d see some great results? Such as….you follow a proven plan 80% in compliance. If there’s a day where you’re solely eating green veggies, protein and green healthy fats….then you stick to it. Then the following day, if you just so happen to have that cup of rice at one meal….you’ll have it with NO regrets.

Not an entire Sunday or weekend dedicated to eating whatever you please because you ate fairly well throughout the week.

I’ve personally find it’s good to follow 90/10 for the fastest results and to not fill like you’re missing out.

So try this one on for size: Most of your efforts…most of what you
do…all that endless work that makes you feel like you’re working out hard…

…it is a complete waste of your time if you think you don’t need plan and prepare your meals.

Do it right the first time and plan ahead!

Bonus Bonus tip:

STOP everything you are doing right now. Re-read this email. Then take
a ten minute break and internalize it. Re-read it before you go to bed
and sleep on it.

I promise you, if you take a step back and process this it will change your life for the better forever.

I promise you that!

End of my rant.

So what do you do when you need a burst of energy or for a kicker?

Too Much can lead to hallucinations? Are you kidding me?

In case you didn’t know, I suggest that you set aside 30 minutes for yourself and get in some fun activity.

Here’s a little research on caffeine and few reasons I believe folks should NOT look to reach like caffeine.

Reference:
J Strength Cond Res. 2009. Efficacy of Acute Caffeine Ingestion for Short-term High-Intensity Exercise Performance: A Systematic Review. Astorino TA, Roberson DW. Department of Kinesiology, CSU-San Marcos, San Marcos, California.
Caffeine side effects, Mayoclinic.com

* The researchers did this review because past research has shown that, “caffeine typically increases endurance performance; however, efficacy of caffeine ingestion for short-term high-intensity exercise is equivocal.”
* They found that, “11 out of 17 studies revealed significant improvements in team sports exercise and power-based sports with caffeine ingestion, yet these effects were more common in elite athletes who do not regularly ingest caffeine.”
* “Six of 11 studies revealed significant benefits of caffeine for resistance training.”
* AND…”Some studies show decreased performance with caffeine ingestion when repeated”

According to the Mayo Clinic (That’s the hospital where my wife will do her residency:), the side effects are far too long to list. Some highlights, are “Diarrhea, confusion, excessive hunger, unusual tiredness or weakness, tremors, vomiting, abdominal/stomach pain, seeing flashes of “zig-zag” lights, Ringing or other sounds in ears.”

Seriously I could keep going on about the side effects, but really? All of that?

The first research study showed how caffeine may actually help you when it comes to exercise.

Basically, what it claimed was it’s all about how you and your workouts respond to caffeine as an individual…I’ve personally tried and used numerous products that had caffeine and I can say that I’ve experienced both awesome workouts or had some of my best games (when playing sports) with and without it. At times I’ve felt great and there were also times when felt like crap….so really I think It’s really up to you and how your body responds to it.

I do disagree with my wife Dr Megan Manento M.D. She believes caffeine can help a person lose fat, I haven’t found or seen any evidence to support that claim.

So here are 3 reasons why I suggest you go without caffeine

1) I am so wired and jittered. Without a doube I have anxiety with it, I am straight up geeked out. For example, its not a good idea for me to drink a NOS Energy drink…around 2pm…I may not get to sleep until about 2-3am….Then I’ll be wondering why I’m just sitting in bed and can’t sleep.

2) Too dependent on it– You can get addicted quick. Don’t believe me, all you need to do is take a person’s caffeine away from them and watch them instantaneously become “crippled mentally”. Any person who’s ever gone cold turkey and addicted to caffeine knows about the massive headaches, zapped energy, they’re very irritable, it’s not a good look.

Um…this is not a addiction I’d be proud to have..

3) No I don’t really need it. I am not a fan of having strongholds placed on me and controlling me. I have a tons of energy…I get in really good workouts, my nutrition is great, and I’m even working on better sleeping patterns.

Sure every now and again I might have some Green Tea (mmm I love Chai) once in a while, or – shocker – Gatorade/Powerade or a NOS (shhh, don’t tell anyone!) once every month or so – but I definitely know I don’t need caffeine every day to function nor do I need to check out the newest and hottest energy drink.

So do you use caffeine? If so which ones? Do you like it? Do you plan on getting off of it? Have you ever got off caffeine? What are your thoughts? Post a comment below.

Rapid Weight Loss – Your Complete Guide

Written By Mike Roussell

There are many questions and misconceptions about rapid weight loss that I wanted to clear up in this article such as safety, limits, and ways to go about it. When people commonly talk about rapid weight loss they may be talking about just losing a lot of weight in a short period of time via the use of diuretics.

For the most part this is a waste of time and moving forward we’ll just be talking about rapid weight loss programs that target fat loss and not diuretic based programs that will
only cause you to temporarily lose a large amount of water weight.

It is during these types of programs where you run the risk of
dehydration, electrolyte imbalance, and other complications to your
health. Plus you gain all the weight you lost back in a couple days.

Let’s get started with the real stuff.

Proper Rapid Weight Loss Results in Six Pack Abs

How Fast Can I Safely Lose The Weight?

There are plenty of myths surrounding how fast someone can lose weight. I was recently checking out an online food/exercise tracking program for some of my clients and the program would not allow you to
set a weight loss goal that was greater than 1.7lbs/week.

A couple weeks ago I was talking with a weight loss researcher about an upcoming weight loss study and she mentioned that they had set the limit on weight loss for the participants to be 2lbs/week – set a
limit? Why? Upon further questioning this scientist did not have any
good reason for the 2lbs per week limit. In fact the ‘rule’ that you can only safely lose up to 2lbs per week seems to be completely made up! See the video below for more:

As I mention in the video the key is the correct use of a fat loss diet and exercise program. Don’t set limits on yourself and you will be able to safely lose more than 2lbs per week.

Now let’s move into your rapid weight loss diet plan.

Rapid Weight Loss Diet

Broccoli is a Key Rapid Weight Loss Food

In order to rapidly lose a lot of fat you need a tightly controlled diet. The key principles of this diet are similar to that of any effective weight loss diet; they will just need to be tweaked a little
bit so that your fat loss can be accelerated.

What you will find is that you don’t need any magical meal replacement shakes or weight loss pills to accelerate your weight loss. These changes that you will make with you diet will have the biggest impact on how rapidly you lose the weight. Watch this video to learn about the foundational principles of your rapid weight loss diet and then we will look further into adjusting it for maximum weight loss.

So to quickly recap the information from the video, the 6 Pillars of Nutrition are as follows:

1. Eat five to six times a day.
2. Limit your consumption of sugars and processed foods.
3. Eat fruits and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.

How do we tweak these steps for faster weight loss? In order to lose weight fast you need to reduce the amount of carbohydrates and the amount of calories that you eat. For many people the simplest way to do
this is to remove starchy carbohydrates such as rice, pasta, and grains, and replace them with vegetables. See the video below for more about reducing your carbohydrate intake for faster fat loss and not your fat intake.

For rapid weight loss diets I recommend that you remove all starches from your diet completely, with the exception of during and after your workout, and only eat vegetables (mainly green) and fruits (apples, berries, etc). The reason you still
have faster acting carbohydrates during/after you workout is that these kinds of carbohydrates at this specific time will help you better recover from your workouts (so you can train harder again) and research shows that it does not hinder your fat loss.

Berries are Another Great Fat Loss Food

So you know what foods you need to eat now right? Green vegetables, apples, berries, a variety of protein sources (chicken, beef, tuna, etc) and fats at every meal. Remember, don’t skimp out on the fats. When you cut your carbohydrate intake your body will turn to start using fat as its primary fuel source. You body will use stored body fat but you also need to provide it with fats from your diet.

One mistake that people commonly make with this kind of diet is eating too much protein and not enough fat. You acutally don’t need to be eating more protein than you would on a normal weight loss diet (about 30-35% of your total calorie intake), instead you make the calorie difference, that you created from removing carbohydrates, by adding more fats.

Putting this type of diet into action is more effective than any sort of rapid weight loss pill you can find (the impact of weight loss pill and supplements is greatly overrated and they truly don’t work unless you are putting these diet principles into action).

Your Rapid Weight Loss Exercise Plan

It is really unfortunately that the role of exercise in weight loss has been bashed by the media due to a handful of studies showing a limited effect of exercise on weight loss. Many people will argue that your diet is all that matters when it comes to losing weight. But I have just not found this to be the case. A proper metabolic exercise program will put you leaps and bounds ahead of anyone you know that is trying to lose weight by diet alone or through traditional aerobic cardio based programs. Here’s what an effective rapid weight loss exercise program looks like:

Now, depending on your current level of fitness, that video might have scared you. Jumping one-legged lunges?!

As you can see I’m not talking about your average fat loss training program. Metabolic fat loss training is intense, it burns a lot of calories during and after the training session, and it builds and protects muscle (which is your calorie burning powerhouse). Let’s look at a couple of these points in more depth.

Calorie Burning For Rapid Weight Loss

There are two schools of thought when it comes to calorie burning and exercise.

1. You should focus on the amount of calories from fat that your burn during your workout.
2. You should focus on the total amount of calories your burn during your workout and over the 24-36 hours.

Which to you think is more important? The goal is to burn as many extra calories as possible correct? So why would you just focus on the calories from fat that your burn during your training session? As my friend (can Warp Speed Fat Loss co-creator) Alwyn Cosgrove says

“If you just focused on what happened during your training session in regards to building muscle, you would conclude that weight training is bad for building muscle as it does the opposite. During your training session you are breaking down and destroying muscle. It is only after your training session that you repair, rebuild, and your muscles grow. So why do we look at the effectiveness of a fat loss training program based on what happens during the actual training session?”

Do you see his point? Traditional aerobic based exercises (i.e. getting on the exercise bike and riding for 30-40 minutes at a low to moderate pace) burns more calories from fat during the session but metabolic resistance training and exercise (like you saw in the video) burns a lot of total calories and continues to burn calories for 36 hours after you finish.
This is due to a phenomenon called EPOC (Excess Postexercise Oxygen Consumption). EPOC is basically your body trying to play metabolic catch-up from the training session; it burns calories during this process. The level of EPOC that you generate is directly related to the intensity of your workout. The more EPOC, the more extra calories you burn.

Great Intensity Leads to Greater EPOC, Which Leads to More Calories Being Burned

How can you increase the intensity of your workouts? Two simple ways. First is to focus on exercises that use a lot of big muscle groups:

* Squats
* Deadlifts
* Push Press
* Lunges

Second it to reduce the rest periods between your sets and focus on getting more work done in a shorter period of time. Metabolic Fat Loss training is about improving your overall fitness level, doing more work, and burning more calories. It is not about making sure you are fully rested between sets.

Here is an example of a killer metabolic workout from the Warp Speed Fat Loss 2.0 Program

As you can see this is not your typical workout. It requires that you work hard; but it is through these types of intense training sessions and the reduced carbohydrate diet that I also outlined above that you will achieve rapid weight loss. This is by far the safest and more effective way to rapidly lose
weight. No pills, detox plans, or wild diets involving maple syrup and lemon juice will give you these kind of results.

You can learn more about the most effective, scientifically based, rapid weight loss program by clicking here.

I am in constant contact with people all the time and it never fails. I get some of the same questions over and over again. “Well I’ve been exercising for X amount of time, but the weight just won’t come off, what should I do?” “Well I actually eat pretty healthy? I just don’t know why I can’t lose weight?” “I’m looking to lose 40 or more lbs but I do eat healthy, I just need to exercise.”

There’s a few things I want to share with you today. First, I must remind you of this very important thing:

*If you need to lose lbs and your Dr keeps telling you do so, then you need to change some things that you’re currently doing and make it happen.

* If you really truly want your body to change, then figure it out! It’s really not rocket science, nor is it a Step 3 on a Boards Exam (This is to my beautiful wife who is taking her final test as we speak! I know you can do it baby

Second, You’ll never outtrain a lousy or poor diet! Many people really believe they can eat whatever it is they want simply because they exercise 3, 4, 5, even 6 days a week. Well here’s the cold hard truth. If you aren’t eating the right things at the right times, even if you’re exercise intensely for extended periods of time, that scale won’t move.

Here’s a quick video of an example how you can never outtrain a what it is you eat. This is a funny video and it’s very informative and a great tool to show you the difference between the amount of calories one can consume in a matter of minutes. Also, it’s important to notice how hard the guy is working, yet how the amount of energy expended is only a few. And since the Superbowl is this Sunday, you may want to rethink how many slices you plan on having while watching the game

What a shocking truth that was right? Now you should have a better understanding of just how important of a role nutrition plays in regards to weight loss, changing your body composition and losing ugly unwanted fat.

Lastly, Here a full days worth of my meals while I am on this rapid fat loss program. After you check it, compare it to yours. Now mind you, my weight may be different than yours. So trying follow along with my exact meal, that may NOT work for you. The point here is I want you to notice the frequency of meals, the amounts of foods I am taking in and to notice for the most part, sugars and processed foods are kept to a minimal…..

Also, this is one of my high carb days. And my week goes like this. I’ll cycle through a high carb day, a normal carb day and a low carb day. Then repeat that cycle 6 out of 7 days in the week.

Upon the first 15min of me waking up!

Meal #1

2 Scoops of Protein, Walnuts & 1/2 cup of blueberries
and my krill oil supplement.

Meal #2

2 sticks of sting cheese
snow peas

Meal #3

6oz Grilled chicken breast (chopped) 2 Cups broccoli
3 tsp EVOO 1 tsp Butter

Meal #4

1.5 Scoop Protein Powder 45 Grams Carbs (The 45 g of carbs is simply a 20oz gatorade 15min prior to my workout to give me enough energy to get through my workout.

Meal #5

Salmon spinach salad (mushrooms & onions)
Olive oil

Meal #6

1.5 Scoops Protein Powder (Chocolate)
1/2 Cup Blueberries
2 tsp Peanut Butter

Talk about a Total No Brainer

*All the liquids besides the gatorade pre workout are solely from water. I walk around with a mini half gal jug and fill that up multiple times in a day. I’d imagine I’m drink close to 3 gal per day.

As you can see, this was more of a busy day. I had 3 protein shakes and 2 meals consisted of chicken.
No I am not eating chicken everyday of my life. I mix it in with other lean meats (Ie flank steak, pork loin, salmon/tilapia, tuna, turkey, shrimp etc.)

There were 6 total servings of fruit and veggies. As you can see I looked to eliminate the starches and I stayed away from fruits that were a bit higher in sugar.

You may also notice there was quite a bit of fats included. Now you may be thinking, why in the world is he taking in fats, if he’s on a Rapid Fat Loss Program? Well the reason being I’ve consumed a good amount of good healthy fats, but I also wasn’t afraid to add butter and or cheese to the program. There reason being is I’m using these fats to as energy (remember this is a high carb day, but there’s not really ANY carbs…the highest carb amount came through my gatorade).

So now that you’ve seen my meal for the day, how does yours compare?

Are your meals considered incomplete if you don’t have rice, pastas and or bread with your meals? If so,
why is that?

The protein supplement http://tinyurl.com/y9jxn8l and krill oil supplement http://tinyurl.com/yemvztj I use comes from Prograde Nutrition. They provide the best quality essential fatty acid and protein mix blend. You can find them both here http://tinyurl.com/y962w4r

And the rapid results warp speed fat loss program I am following is http://tinyurl.com/y9jxn8l Quite honestly, I haven’t found a more complete program from top to bottom. A done for you meal plan, even if time is a factor they address that and the workouts are out of this world. I’m almost ready to reveal to you my final after pics and some video of the workouts that have been leaving me with endless energy.

Enjoy your day!asssssssssssss

Did I tell you the other day to STOP Making EXCUSES?

If you don’t think I’m a busy person you’re sadly mistaken. In fact, I’m lacking on sleep and late for bed as we speak.
But I have made time to get it done.

So back to the Warp Speed Fat Loss, and I am convinced they’ll do what they say as my pics will be posted at the bottom

They promise you will:

* Discover the powerful “Targeted Fat Loss Cardio ” that
is scientifically geared and designed to vaporize
lower abdominal and inner thigh fat.

* Learn how to guarantee that you never lose one ounce of
fat burning muscle (A recent study from the University of
Connecticut showed that if you don’t do this you can lose
up to 3.2lbs of muscle)

* The specific strength training routines that have been
optimized so you will continue to burn body fat 38 hours
later (even if you are sitting on the couch watching TV).

* The 2 Exercises you don’t know about that will turn
your entire body into a Fat Burning Machine.

* The biggest mistake you can make with your weight loss
training.

* The exact cardio prescription that will increase your
fat loss by over 100% while cutting your workout time in
half.

* The 4 letter word that you must master so you can lose
fat incredibly faster than anyone you know around you

* Why you can kiss those excruciatingly long 2 hour
workouts good bye while your burn more fat and get out of
the gym in 56 minutes or less.

* 28 Days of meal plans, listing exactly everything you
need to eat (It doesn’t matter if you weigh 130lbs or 215lbs
they have the specific diet plans for you even for vegetarians).

* The one trick to shifting your carbohydrate intake that
will fuel your fat burning exercise session while
unleashing your stored bodyfat.

* The shocking truth about how much protein you need to
“protect” your muscle when losing weight.

* How to supercharge your metabolism by eating certain foods
that’s right – just by eating certain types of food you’ll
burn more calories than if you didn’t).

* How to extract the fat loss benefits from low carb
diets without suffering from the extreme low energy levels
that plague most people on them.

If that doesn’t get you pumped well maybe these pics of me that were taken 12 days ago will. If not, nothing
will, you may want to check your pulse.

Consider this a ‘warning’ – this is your chance to totally redeem yourself and pretend you didn’t totally blow
off 2009. Your time is right now! You’re only 28 days away here’s a link to the Warp Speed Fat Loss Program
get it for yourself and get those results NOW http://tinyurl.com/yc7g5b2

Day 1

Day 1

Day 11

Day 11 Big difference from the first flex right?

Well it’s right there laid out for you to see. I’ll be posting more as time comes, but you have the choice. You seen it from me and the program flat out works. Give it a shot just click here and go hard with it! http://tinyurl.com/yc7g5b2

Don’t forget to drop me comment below!

Benson Manento, is a Rapid Fat Loss expert fitness boot camp instructor with nearly ten years of experience in personal training. He specializes in helping people look better and feel better. Whehter it’s to lose weight quickly and safely or to look great for any special event they want to look their best for he can help you get there faster than you can think. If you live in ATL and want to experience the personal training in the south and if you’d like to participate in a charity program where 100% of the proceeds will be donated to Haiti. All you have to do is contact him at www.hotlantabodiesfitcamp.com or you can call by phone 404.552.2569. Finally you can lose weight and help donate towards the disaster relief program, helping others out with the basic needs.

I still didn’t buy the program, because I’d go broke purchasing every product from the hundreds of fitness professional I know. However I bought the program after l I saw his before and after pics after the 28 days. a

28 days later

Geesh, he really carved his abs and shredded up. Even more importantly, I happen to notice how he went from a softer look to a more lean, rock hard body. Again, I’m not after a body builder’s look, but for me and my goals, I definitely don’t want to lose any muscle, shred and remove unwanted fat. So I complimented him on his before and afters and he told me I should give the program a go. So there I bought this Warp Speed Fat Loss program http://tinyurl.com/yc7g5b2

I already am not under the belief most have you can only lose 1-2lbs a week. I’ve seen it happen far too many times with others. And am currently experiencing the results myself. Also believe for one to accomplish and see dramatic results through, they need to have made the decision they will make the change and there isn’t any wavering.

But I will warn you. Let me tell you what this program is NOT. This program is NOT for the unmotivated person who looks at themselves and really doesn’t believe a change can happen so quickly. This program is NOT for the person who has more than 20lbs. This program is NOT for the one who believes they have to lose weight slowly. This is for the hardcore. The ones who are willing to take action. It is an extreme program so you can NOT afford to NOT be disciplined.

So when I started it, I took a before pic. Then after a few days of following the meal plan and combining the cardio and strength workouts (mind you my workouts are done at home or outdoors), I decided to take another pic with my phone….I was stunned to say the least. My abs were even more revealed than the picture I took just 3 days before. So I continued on and lifted up my shirt a few days later and again, my abs were revealing even more than the last pic.

Talk about being pumped up. I then saved the last pic as my screensaver on my phone. So every time someone calls or I look at my phone, there it is a reminder of where I am. Do you think I’ll even blink twice for some nonsense foods that are contrary to where I’m going? Heck no, this lil tactic has been incredible, because all I can think about is I can’t wait to take the next pic. I already had the expectation that I’d see fast results, but to actually see what you know first had, well it does make you feel pretty good!

So what the heck does this program consist of? What type of workouts am I doing? What about the food? I’ll begin sharing videos and few other things along with this program over the remaining 24-26days.

My cardio workout today goes like this

AM workout
Metabolic Zone

dumbbell swings (I don’t have a kettlebell) 60 seconds
Rest/Active recovery for 120 sec
burpees aka squat thrusts 60 sec
Rest/Active recovery for 120 sec
db swings 60 sec

So a total of 7 min of work, then I rest for 5 min and transition unto the

Body Fat Utilization Zone
which basically is 20 min of slow moderate cardio (what people normally do when you see them doing cardio)

Then 6-8 hrs later

I’ll do a an 8 min Metabolic Zone PM workout

More intense set of work (stationary running, jumping jacks, agility drills, etc) 120sec
less work (trot, walking etc) 60 sec
More intense set of work 120sec
Less work 60 sec
More intense set of work 120sec

So as you can see the morning workouts are for targeted fat loss and the night workout is done in intervals. This stuff has me mobilizing fat in my body, getting it primed and ready and burning it so fast.

I can also tell my metabolism is revved up and I’m eating the right portions and these foods taste so good. I tell ya, it’s like when the food hits the stomach it’s immediately vaporized. Yes I’m satisfied but I feel real light and could definitely eat another meal within 15-20 minutes of the same size… but I don’t because I’m getting my sexy on Ha;)

I’m telling you last night’s dinner was amazing. Came home from the training some fellas who participate in Hotlanta Bodies Fit Camp
and I had grilled chicken with crushed walnuts and pecans on it, with green beans. My goodness. And had another meal after that. Anyway, I’ll post some videos of the exercise, and or slide in sample recipes, and will post before and after pics when I’m done, but I definitely recommend you give Warp Speed Fat Loss a go, especially if you have vacation to be at, get ready for a wedding, reunion and want to lose the quick 10-20 lbs. You plan your stuff out 30 days, and while everyone else is looking bloated and buttons are popping out, well you’ll be looking lean, feeling confident in your toned and tighten look. Here’s that link to if you want to get the program yourself http://tinyurl.com/yc7g5b2

Benson Manento, is a Rapid Fat Loss expert fitness boot camp instructor with nearly ten years of experience in personal training. He specializes in helping people look better and feel better. Whehter it’s to lose weight quickly and safely or to look great for any special event they want to look their best for he can help you get there faster than you can think. If you live in ATL and want to experience the personal training in the south and if you’d like to participate in a charity program where 100% of the proceeds will be donated to Haiti. All you have to do is contact him at www.hotlantabodiesfitcamp.com or you can call by phone 404.552.2569. Finally you can lose weight and help donate towards the disaster relief program, helping others out with the basic needs.