Fast Safe Weight Loss – How To Lose 3-6 Pounds of Fat Per Week
September 17, 2009 | 7 Comments
You may have noticed, as it caused a lot of buzz on TV and the internet, that the Biggest Loser weight loss/reality TV show started up a couple days ago. Some people like the show, some people hate the show – personally I’m entertained by it, but only will watch it recorded on my DVR as there is a lot of the show that is worthy of being fast forwarded through.
Photo by vovva
If you watched the most recent episode and could look past…
- The screaming trainers Jillian and Bob
- The fact that they had a bunch of extremely overweight people who never moved (let alone exercise) race a mile sending two people to the hospital
- All the F-bombs that Jillian now drops (this has to be crafted by the production crew to make her seem more abrasive).
If you can look past all that then you would see what I think is the important message of the show – your mind is the only thing holding you back and you can lose as much weight as you want. A topic that I commonly discuss is the constraints that have been artificially set in regards to weight loss – particularly the speed in which people lose weight. I’m talking specifically the golden rule of losing 1-2 pounds a week.
Whenever you start talking about losing more than 2lbs a week issues of safety always arise but there is no real reason for these concerns. Similar to the ‘protein is dangerous’ argument, losing 3-5lbs of body fat during the course of a week (when done right) isn’t unhealthy. In fact it is the total opposite. You’d be healthier at the end of the week.
Back to the Biggest Loser. You’ll see people on that show losing 10, 15, and sometimes 20lbs in one week! That’s amazing. Is it unhealthy? Aren’t they better off 20lbs lighter?
At some level there is a time issue that we all need to deal with. The contestants on the Biggest Loser live to workout and eat. I remember reading somewhere that that Biggest Loser contestants burn between 6,000-7,000 calories per day. Most of us don’t have that luxury. So how can we maximize the time we spend in the gym in order to burn the most calories possible and how can we construct our diet to further enhance these effects?
Just the other day I wrote about ways to guarantee that you don’t lose any muscle while dieting; those tips will also maximize your weight loss. To recap, you need to:
- Reduce the amount of carbohydrates that you eat.
- Increase the amount of protein that you eat.
- Add heavy weight training to the beginning of your workout.
There are two more pieces that you can add to your training to get your over the ‘losing only 2lbs a week hump’.
Metabolic Circuits and Fat Loss Finishers
Today’s we’ll look at Metabolic Circuits and tomorrow Fat Loss Finishers.
Metabolic Circuits are essential to really crank up your weight loss because they have been shown in research studies to increase the total number of calories that you burn over the 38 hours following your workout. Since you aren’t on the Biggest Loser and probably can’t workout 5-7 hrs/day tweaking your metabolism so that you burn calories when you aren’t exercising is key.
We use metabolic circuits in Warp Speed Fat Loss but as with the how to lose body fat and not muscle tips, I’ll show you how you can use it with just about any training program.
Here are the 4 important characteristics.
- You want to lift ‘heavy’. By heavy I mean that you aren’t going to use the pink dumbells and go through the motions like you are doing a circuit at Curves. This is very different. You’ll do sets of 8 or 12 reps; at the end of each set you want to be almost going to failure (lifting until you can’t lift another rep). This is not the time to save anything for the next set. Treat every set as if it were the only set you are going to do and stop one rep short from not being able to do anymore.
- Do at least 2 exercises in sequence. In Warp Speed Fat Loss we use metabolic circuits that contain 2 exercises. But you can also do circuits with 3 or 4 exercises.
- Go for time. Metabolic circuits are ’self regulating’ in that you do as much work as you can. Do as many sets as you can within a give time frame. 10 minutes is a good place to start.
- Do better each time. While there isn’t a target number of a sets that you should do, strive to do more sets/reps each workout. Push yourself to burn more calories each workout and you will be greatly rewarded by burning more calories after each workout.
Add Metabolic Circuits to your training program. Follow these 4 guidelines combined with a solid fat loss diet and you will be rewarded with weight loss of 3-6lbs per week. If you would like a professionally designed program (containing metabolic circuits) with a matching diet optimized to help you lose 20lbs in a month then check out my Warp Speed Fat Loss Program.
Have you used this type of training before? Do you like/hate the Biggest Loser? Post a comment and let me know what you think.
How To Lose Body Fat Without Losing Muscle
September 15, 2009 | 9 Comments
Q: Hi. I’m wondering about how to lose body fat without losing muscle. In your manual for losing fat [Warp Speed Fat Loss] you said you never witness someone losing muscle mass while on a diet if he / she were working out at the same time. and you brought some studies to support it. What about “Starvation mode”? How do you prevent your body from keeping the fat and burning muscle for energy.
A: Good question. It is possible to lose muscle while dieting but if you do it right then you don’t have to worry about muscle loss. I’ll use what we do in Warp Speed Fat Loss as an example of precautions that you can take to prevent muscle loss but the strategies are really applicable to any weight loss diet and training program. First let’s look at why your body would breakdown muscle to use as fuel when dieting. There are three main reason.
- Body’s Problem: Needs energy.
- Body’s Problem: Needs enough amino acids to maintain important bodily functions.
- Body’s Problem: Energy is low thus needs to only keep around essential parts that require calories.
You have your own set of problems in regards to how your body acts when it comes to functioning on low calories.
- Your Problem: You want it to specifically use store fat to fill the energy void.
- Your Problem: You want the body to get amino acids from places other than hard earned muscle.
- Your Problem: Need to convince your body that lean muscle is essential.
Fortunately it isn’t to hard to make sure that you and your body have their needs met and everyone is happy. The truth is that you have enough stored energy in the form of body fat to last a very long time . Lack of energy isn’t the issue. What we need to do is show your body how to access that energy(i.e. your body fat). To do this we use a low carbohydrate diet. This controls insulin levels and allows your body to access its essentially unlimited supply of energy whenever it needs.
Photo Courtesy of baostar
We don’t want your body to start using lean muscle to meet its amino acids needs so we just simply add more protein to the diet to meet any increased need your body have (or may think it has). This is a dieting technique that has been around forever but it is still just as effective as it ever was.
The final problem is the trickiest and it can’t be helped with diet. How do we convince your body that your muscle is essential so that it keeps it around? This is where your training comes in. My partner in crime Alwyn Cosgrove has found that the addition of heavier weight training not only forces the body to hold ont0 the muscle that it has but in some cases people actually get stronger (while dieting!). What is heavier? 2-4 sets of 4-6 reps seems to be the sweet spot between lifting heavy enough weight but completing enough reps so that you are burning sufficient calories.
Those are the three ways that you can ensure that you beat ’starvation mode’, lose fat and not muscle. I recommend that you put all these tips into action at once. You can do it yourself or you can use Warp Speed Fat Loss where Alwyn and I have integrated all these techniques into a 28 day comprehensive rapid weight loss plan.
–> Click Here to Learn More About Warp Speed Fat Loss
Kettlebell Fat Loss Revolution System Bonus
September 9, 2009 | Leave a Comment
Really cool stuff today. I’m sure you’ve heard about the new Turbulence Training Kettlebell Fat Loss Revolution System that was released yesterday (if not that’s cool as I will tell you a little about it). In honor of that release I have an exclusive bonus for you if you purchase Kettlebell Fat Loss Revolution System through a special link. If you are interested scroll to the bottom of the page now for more info. Otherwise here is some really cool information about Kettlebell and fat loss training.
Mike & Kettlebells
I’ve been using kettlebells off and on for about 3 years now. I bought my first kettlebell at a Perform Better seminar and quickly ordered another one (FYI: paying shipping for kettlebells hurts your wallet). Recently my friend and fat loss master Alwyn Cosgrove has started using Kettlebells more and more with his fat loss training as it fits in perfect with metabolic style fat loss workouts (we even use kettlebells in Warp Speed Fat Loss).
Remember this Guy?
Do you remember the “Fit & Busy Dad” Chis Lopez? He has 4 girls, works two jobs, and maintains a rock bottom body fat percentage? Here are three things have learned about Chris over the past couple months
1. He loves espresso and was kind enough to send me some on my birthday (I LOVE espresso too).
2. His wife is pregnant with ANOTHER baby and due in a couple months.
3. He has now moved to almost exclusively training with kettlebells.
He likes kettlebells as they are easy to use and don’t require a gym (having to go to the gym is one of the biggest complaints we get about Warp Speed Fat Loss). This is what he says about the benefits of using kettlebells:
“Kettlebells are compact, transportable and efficient. Combining a series of swings with kettlebell rows, presses & squats can not only improve your physical strength, but your body composition as well.”
Chris has teamed up with Men’s Health ‘Belly Off’ Trainer Craig Ballantyne to put together the Kettlebell Fat Loss Revolution System (scroll down for my exclusive bonus if you pick up a copy). Here is a sample workout
Sample Workout From Kettlebell Fat Loss Revolution System
Repeat the following circuit 3-5 times.
Rest 60-90 seconds between circuits.
The objective is to better the time it takes to complete the entire circuit on each successive attempt.
1) Double-Hand KB Snatch x 10
2) Overhead Lunges x 10 reps (5 per side)
3) Push-Ups x 10
4) Mountain Climbers x 20
5) 1-Arm Swings x 20 reps (10 per arm, switching arms every 5 reps)
What People are Saying
People are really excited about this program. Here are is what some people said in anticipation of its release.(Note: There were 196 comments on the Kettlebell Workouts Blog I just picked 3)
“As an extremely busy person, single parent, mom of three, working full time and running a home based business on the side, finding time to work out is next to impossible. When I get enough sleep and have the energy to get out of bed in the morning early enough to go for a run, then my day is great, but often I don’t even have that time. This kettle ball workout appeals to me because not only can I do it indoors so it won’t matter what the weather is, but I can fit it in ten minutes here five minutes there, while watching TV, etc. So this is more likely to happen. Plus having a kettle ball laying around in your living room looks alot better than a set of dumbells. It becomes a conversation piece, and is interactive because everyone wants to pick it up and try it out.” – D Lynn
“I purchased my first Kettlebell a couple of months ago but haven’t had much of an opportunity to use it due to a shoulder injury I sustained the next day (unrelated to the KB). I have another month of physical therapy before I can expect to do any overhead pressing movements, but I am able to and quite often do some of the basics, including swings. I’m excited about the new, more unique movements in the free report and hope to give some of these a try as my shoulder heals.
I work sometimes long days and do NOT want to spend my evenings or weekends in a gym. I’m lucky to be able to work out during lunch most weekdays, but this is not always the case, so the Kettlebell at home is a great alternative.
Lastly, I have an extra motivating factor for working out with Kettlebells at home. My 15-month-old son thinks that it is _hilarious_ when I do any sort of “up-and-down” exercise, with Kettlebell swings being one of his favorites. The fact that I can entertain him at the same time I get a great workout is more incentive to pick up the weights, and I am sure that keeping this up will teach him to be active by example. He already imitates my bodyweight squats, so it’s a real father-and-son activity!” – Scott
“The TT Kettlebell Revolution Fat Loss System will be the perfect product to finally help me transform my body and help me lose that unwanted fat for multiple reasons. Kettlebells will be a new addition to my work out tools, and I like that they use multiple muscle groups to complete a task. I prefer to work out at home because I really don’t need a gym membership. As long as I have motivation, like a new Kettlebell workout to try, I can get a great workout at home in minimal time. Besides, “Kettlebell” just sounds cool! My main goal is to gain more strength and mobility and to maintain it. I can’t believe that I’m approaching age 50 — I’m just a kid! But I realize that having a plan and following it will provide amazing benefits. Truly, strength training is the fountain of youth.”
10 Minute Kettlebell Workout
Chris and Craig are have discounted the Turbulence Training Kettlebell Fat Loss Revolution System by 50% until Friday. Chris has also added a sweet bonus ebook (which I like better than the main workout book) called 10 Minute Kettlebell Workouts. Here is one of the workouts from the book. Very simple but it had me gasping for are when I did it.
Kettlebell Fat Loss Revolution System Bonus
So…you know that I rarely say “Go get this product/ebook/etc” but if you have any interest in kettlebell training, working out from home, and/or losing weight then I recommend you buy Kettlebell Fat Loss Revolution System (and by Friday so you can save 50%). If you….
Click This Link and Purchase
Then you….
Click this Link, Purchase TT Kettlbell Revolution and You’ll Automatically Receive from me digital versions of The Fat Loss Edge Video, Fat Loss Edge Manual, Fat Loss Edge Audio
Even if you aren’t happy with TT Kettlebell Revolution (which I doubt will happen) and get a refund, you can keep the Fat Loss Edge Bonuses I’m giving you.
**If for whatever reason you don’t get instant access to my bonuses don’t email Chris. Just shoot me a note at support [at] nakednutritionnetwork.com and I’ll make sure you get it right away. – Mike**
Cool Tracking Tool For More Fat Loss
September 1, 2009 | Leave a Comment
As a Faster Fat Loss Zone member I know that you understand the importance of tracking your compliance to your diet for maximum success. There are several ways that you can do this – in a notebook, in the Naked Nutrition Client Manual, in your head (BAD idea), or with computer software. Here is a video that shows you how to use a free piece of software to track your compliance (and any other goal you have). I have been using it for a couple month and LOVE it. Plus the price is right – free. Read more
Free Download
-
Site Feeds
