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When most people attempt to lose body fat and are trying to turn their body into a fat burning machine, they usually make a breakfast diet mistake that does the exact opposite.  Instead of turning their body into a fat burning machine that will help them lose a bunch of unwanted body fat, they stop the fat burning process with their breakfast by eating things in their diet that tell their bodies to store body fat.  A while back I wrote an article about two fat burning and fat loss diet killers that most people consume for breakfast.  To make the problem worse, they usually consume these two foods together, spiking their insulin, stoping the fat burning process, and signaling the body to store fat in all the problematic storage areas.  Take a look back at the article, but I’ll go into how to fix that and make your fat burning diet better with this awesome fat burning breakfast.You’re going to need three ingredients to make this great tasting fat burning breakfast.  These are foods that if used properly are known as fat burning diet helpers.  A low calorie, low sugar yogurt, protein powder supplement, blueberries (fresh or freeze dried) and walnuts.  By using walnuts and a protein powder supplement, you’re going to balance out the macronutrient content in this breakfast food and thereby reducing the body fat enemy insulin spike.  Walnuts will add in fat fighting and health benefiting EFA’s (Essential Fatty Acids) as well as fiber.  Protein will help feed the muscle, and as you know, feeding the muscle helps burn fat. The blueberries bring in high powered anti-oxidants and other nutrients that will help your overall health.  A healthy body will burn fat faster as well as help your long term fat loss goals.  Here’s the Fat X 101 Fat Burning Breakfast recipe:1/2 Cup of plain yogurt ( low calorie, low sugar)1/4 Walnuts1/4 Blueberries (fresh or freeze dried)1 scoop of protein powder (20-25 grams of protein)Mix the protein powder in to the yogurt until smooth.  Add in the walnuts and blueberries.  There it is!  That’s all there is to it.  It only takes a few minutes to kick up your diet with a great tasting fat burning breakfast meal.

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Many of the fad weight loss diets, and fad workout programs fail long term because they forget that fitness and health should come first. When you concentrate on becoming healthier and more fit, the natural side effect is that your body will naturally look healthier, more toned, fit and athletic.  Becoming healthier and more fit is the basis of the Fat X Diet and the Fat X Program. 

It is important to remember that just because you start a diet and you lose weight, that alone doesn’t mean you’re healthier.  In fact, you can be doing things to hurt your health, which in the long run can make it difficult to become fit and lose body fat.  What are those things that can cause weight loss but are unhealthy?  Well, for starters, you can be losing lean body tissue (muscle), which will slow down your metabolism.  A slow metabolism makes it easier for your body to store calories as body fat. 

If you go on one of these fad diets, you can also be depriving your body of essential nutrients which can cause low energy levels along with other health issues.  If you’re not feeling good, and you’re energy levels are down, what are the chances you’re going to get a productive fitness boosting workout in?  And what’s the point of looking at the numbers on the scale drop, if you’re still flabby and now feel crappy as well.

The point of all this is that you should strive to become healthier.  Don’t worry about the numbers on a scale.  Get more fit and increase you’re fitness level by tracking your workouts and stats during these workouts.  Those numbers will tell the truth about how healthy and fit your are.  They will also tell the truth about how fit and healthy your are becoming.  Fat loss will follow fitness!

To recap, there are two tips here to improve fat loss.  Tip number one is to become healthier and more fit.  Tip number two is to track your workout numbers and stats as in the Fat X Program so that you stay on track to becoming healthier, more fit and or increasing your fitness level. 

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I started this new Fat X Project a few days ago and code named it Cake and Ice Cream.  I always give my public Fat X Projects a code name because I don’t reveal their identity until they are done with the fat burning and fitness Fat X Program. When they’re done, I post the pictures so that everyone can see the results. I do this as a motivational tool, not just for others, but for that particular person to continue on a road to better health and fitness. 

As I put Cake and Ice Cream through the fat burning and fitness Fat X Program, I thought it would help others if I posted some of the details, tips and other things I’ve been coaching Cake and Ice Cream with.  Here are a few things:

We’ve warmed up for each of the fat burning workouts so far by doing five minutes of shadow boxing and or working on the punching bag.  Cake and Ice Cream expressed an interest in learning some MMA, so I implemented it as a warm up to the workouts.  If you’re doing the Fat X Program, here’s a tip: You can choose whatever method to warm up that you find fun and or interesting. 

On the diet front, I’ve advised C&K to begin limiting excess carbohydrates and or sugar.  Cereal was C&K’s breakfast of choice, so my tip on this topic has been to choose something more Fat X Diet approved.  Breakfast can be difficult, but I find a protein berry smoothie, or a veggie omelette better for fat burning and fat loss results.

Using the heaviest weight possible during the exercises and specified rep range is extremely important to get great fat burning, fitness and fat loss results. I’ve made sure that Cake and Ice Cream chooses a proper weight.  I actually think that I’ve been going to light with some of the exercises and I’m looking to crank up the weight a we progress through the Fat X Program. 

I’ll be posting more updates on the Fat X 101 Facebook page.  “Like” the page to get more tips and info on, health, fitness and the Fat X Program.

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For starters, if you want to burn body fat, a boosted metabolism is essential.  In order to have a revved up metabolism and burn body fat efficiently, you need to have a solid foundation of muscle.  Muscle doesn’t only help you burn calories during your workout, but muscle will also burn calories after you workout and while you rest.  Part of this is due to what’s referred to as After Burn or EPOC (excess post-exercise oxygen consumption). For more on After Burn or EPOC check the article Exercise After Burn: Research Update at About.com.

In order to build and maintain this solid foundation of muscle, you need to feed the muscle properly, especially after intense workouts. Foods high in protein will feed your muscle, which in turn will keep you metabolism revved up, and which will help burn body fat and assist in your fat burning goals during and after workouts.  So therefore, foods high in protein, are fat burning foods. 

Most clients that come to me tend to have a diet extremely low in protein. Increasing that protein content is usually one of the biggest adjustments that I have them make.  I attribute this adjustment to their diet as one of the main reasons they get such great fat burning and fitness results.

Here is a short list of foods high in protein:
Chicken breast
Tuna
Salmon
Steak
Eggs
Turkey Breast
Talapia

After a workout, a protein smoothie is a good idea as the protein will quickly be absorbed and utilized by the body to begin the building and maintenance of muscle tissue.

Once you add these fat burning foods to help build and maintain muscle, there are others foods that will also help your fat burning goals.  The next most important list of foods that will help set up you body to become a fat burning machine are foods high in nutrients, yet low in calories.

By limiting excess calories, your body will be forced to break down body fat for energy.  But the key is not just to lower your calories, the key is to find foods low in calories but high in nutrition (vitamins, minerals, fiber, anti-oxidants). Your body needs the nutrition to continue to run it’s metabolic processes optimally so that it helps you burn fat efficiently and keep it off long term.  These foods that are low in calories, but high in nutrition, therefore are fat burning foods.

Here is a list of these foods low in calories, but high in nutrition:
Broccoli
Spinach
Cucumber
Bell Peppers
Wheat Grass
Mushrooms
Blueberries, but generally all berries fit this category

A lot of people confuse the Fat X Diet with a no carb or low carb diet because I don’t mention carbs (carbohydrates).  The reason I don’t mention carbs is because with the Fat X Diet I decided to simplify the subject.  Vegetables contain carbs, they just happen to be considered “good” carbs.  The consumption of “good” carbs and a solid amount of protein are the engine that drives the Fat X Diet, and the reason that when combined with the Fat X Workout Program, the fat burning and fitness results are what some refer to as amazing. 

There’s another list of foods that I consider fat burning foods. I’ll post that soon on the Fat X 101 Facebook page.  Make sure you “like” the page so you stay updated. 

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As you can see she knocked off a layer or two of body fat in the 12 days, but even more importantly, her metabolism is now prepped for more fat loss a.k.a fat burning results in the future.  Her fitness level is also a lot better and she will be able to use that increase in fitness to pursue her future goals. 

Looking back on this particular fat burning Fat X Project, there’s a few things that could have been done better, and also a few things that Erika did really well that can help you. 

Erika showed up every day with a positive attitude and willing to work hard.

She didn’t wine and or complain during the workouts.

She followed the rep ranges, rest, and work periods as specified in the program. Of course I personally coached her through each workout, but there was no interruptions or unnecessary rest or stalling when I said go.

Now with all that being said, there was a couple of things that could have been better. 

She failed to keep and updated food log.  Without a food log, there’s no way to know exactly what she ate, and I couldn’t make written suggestions of what to add and or subtract to her diet.  In my private training and coaching experience, clients that keep a food log increase thier results by 10-20%.

Her strength was also a limiting factor.  She was new to weight training.  Some of the weights I had her use were too light, but the heavier choices were too much.  This is normal through a first run throughout the Fat X Program.

Some of the exercises where a bit easy and she flew through some of the circuits. Her improved fitness and strength will allow her to use heavier weights in the future, which will increase the intensity of the workouts.

Using the heaviest weight possible is something that I constantly and consistently advocate.  More weight, equals more energy required to move it.  More energy used, means more calories are being burned, and it also means you stimulate your metabolic processes maximally creating the after burn effect. 

If you’re in the Los Angeles or Pasadena area, feel free to contact me for private training/coaching coachrollie@gmail.com or you can also download the complete Fat X Program including the videos and workout manual/guide. 

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Just like my other bonus fat burning workout videos, this workout is a great stand alone full body workout that utilized easy to learn exercises and that will help you lose fat, get fit and tone up.  You can add this workout in after you do the Fat X Program, or if you just want to give my style of training a try.  If you’re planning on doing the Fat X Program, remember you can download the complete workout program with videos and the workout manual to your computer.  You can also put it on your mobile device so that you can conveniently watch the workout videos and see a sample of the exercises right before or during your workout so that you can get the best results possible.

I call this workout the Pasadena Workout.  I put the workout video together as a tribute to Joey Alvarado, former MMA fighter and owner of So Cal MMA in Los Angeles where I learned the So Cal Sit up and Deck Squat exercises. This was also a tribute to Samson Ramirez of Nutrition 4 Less in Pasadena where I purchase my protein powder.  If you’re in the Los Angeles and Pasadena area, those two can help your fitness goals.

You can contact me for private coaching/training at coachrollie@gmail.com.  I’m also in the Los Angeles and Pasadena.  Also don’t forget to check the Fat X 101 Facebook page.  It’s the easiest place for you to ask me fitness and diet questions as I check that often.  Good luck on your fitness and fat loss goals!

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DiGi WWWOW Awards: Blogger of the year could be mine
This morning, as I was driving and from the radio I heard about the DiGi WWWOW Awards. It attracted me, and so I register and taking part in this award.

If you think that you have learnt something useful from my blog, or some articles has motivated you, do Support Me. All you need is a Facebook account to give me a vote.

Click on the image below to cast the vote:



P.S: Thank you for your support for my DiGi WWWOW Awards.

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