Fat Burning Workouts, Videos, Tips and Diet by Fitness Coach and Personal Trainer -Coach Rollie
The Fat X Program (FX12) is a 12 day fat burning fitness program designed to help you lose body fat and get fit fast. If you're ready for awesome fat loss and fitness results, download the fat burning program and start the workouts today!. It includes the workout manual and fat burning workout videos. Contact me if in or near Pasadena for private fitness coaching (personal training) or boot camp workout classes.
Personal Trainer - Fitness Coach -Downloadable Program
Summer is right around the corner, and in order to achieve the beach body you want, it's going to take some special tips to break through a fat burning plateau. I'm going to share 3 of my top tips that I personally use to turn my body into a fat burning furnace so as to shed excess body fat and reveal the underlying muscle tone. These fat burning tips will get you on you way to achieving your best beach body ever this Summer!
Before I get into these plateau fat burning tips, I'm going to assume you're already doing my fat burning workouts, and following my other fat burning tips and tricks. These plateau busting tips are going to be all new, and a great addition to your fat burning plan!
If you haven't done so already, download my Fat X Program, it's packed with fat burning workouts and you should be able to complete the program by the beginning of Summer, which this year will begin Friday, June 21!
Plateau Busting Fat Burning Tips
Tip #1: Change your workouts to a different time of day. For example, if you usually workout in the morning, switch it up and work out in the evening. I discovered this secret tip by necessity. I normally workout in the evening, but I had to change to morning workouts for a while. That first week I noticed a big change. It seems that the slight shock to my body's internal clock kicked up my metabolism and revved up my body's natural fat burning furnace.
After a few weeks of morning workouts, I switched back to evening workouts, and then again I notice an uptick in results. Experiment with this technique and see how it works for you.
Tip #2: Add kale to your diet. I add it to my morning protein smoothie. I've started doing this a couple of months ago. I've noticed a big difference in when I do and when I don't include it in my protein smoothies. It seems to add some fat burning, metabolism boosting benefits. Just more fuel to add to your body's fat burning furnace. I would suggest starting with a small amount to gauge your taste for it. It's definitely a great addition to a list of fat burning foods.
Tip #3: Change your workout location. This is one of those mental tricks and hacks that kicks up motivation. There is something about changing locations that seems to enhance workouts. Remember, the better your workout, the more it's going to tax your body's metabolic processes, which will turn up the heat on it's internal fat burning furnace (metabolism).
So there you go, three simple tips that if you add on to the Fat X Program will get you even better results! Don't slack, get started ASAP! Summer is right around the corner and so is your best beach body ever!
If you have any questions, as always, feel free to e-mail me, or contact me on Twitter or Facebook. If you're in or around the city of Pasadena, contact me, mention this article and get a free personal training session.
I worked at the toughest middle school in Pasadena, Eliot Middle School, for six years as a Behavior Aide. My duties required me to deal with discipline and discipline problems. In that time, I realized that one of the major causes of discipline issues was the lack of a positive outlet for kids.
Let's face it, kids have a lot of energy, and the truth is that they're either going to use that energy in a positive way, or a negative way.
I left the school a few years back to dedicate myself to my fitness training business, but I have to admit, I miss working with kids. It's tough running a business, especially when it's both online and offline. I haven't had much extra time, but I realized that I need to make time! Especially when it comes to helping in the development of our society's future
With that being said, I started putting together my Lions Roar Program a few weeks ago. I'm happy to announce that it's ready to go! I made the decision that this fitness and self-defense program would be FREE and solely run on donations and sponsors. I've been lucky to have opportunities, and I want to do my part to make sure that kids in and around the Pasadena area, despite their economic situation, also have some opportunities.
My Lions Roar Program will focus on developing a foundation of physical fitness with self-defense applications in order to enhance self esteem, self discipline, develop a sense of honor and community (team work).
I will only be able to take in 10 kids for now (ages 9-15). It will be free to join. Donations will be accepted but not required. You can donate in person, or via PayPal. If you would like to enroll your child, e-mail me at CoachRollie@gmail.com.
Where: McDonald Park in Pasadena 1000 Mountain Avenue Pasadena, CA 91104
When: Sundays at 10 a.m. May 12, 19, and 26
Thursdays at 4 p.m. May 16, 23, 30
If all goes well, and there's enough interest, I will continue the program in June.
Every so often I add a new free fat burning workout video to my Bonus Series. These free workout videos are an addition to my 12 day Fat X Program. They can be used after completing my Fat X Program to add some variety. These workoutsstill follow proven methods of increasing your fitness level and boosting your metabolism so that you burn of excess body fat efficiently. I titled this workout video the Dungeon Doom Workout. This is another showcase of how you can get a fat burning, metabolism boosting, after burn effect creating workout, with very little space and or equipment. I'd like to thank my friend Sarah Joy for helping me demonstrate the workout. That's her in the photo.
With that somewhat long intro out of the way, here's the Dungeon Doom Workout Video:
The Dungeon Doom Workout features a four exercise circuit that is to be completed for two 10 minute rounds. In each round, the idea is to get through the circuit as many times as possible (AMTAP). The exercises are: Rock and Press, Swing Pull, Squat, and Reverse Crunch.
As always, warm up properly, an for the best results, I advocate using the heaviest weight that you can use safely. Always check with your doctor before doing a workout or workout program.
If you're in or around the city of Pasadena and you're in need of a fitness coach, a.k.a. personal trainer, feel free to contact me. I'm more than willing to put you through a free workout and consultation.
And here's one of my Toughest Workout Challenges, The Apocalypse. Be warned about the Apocalypse, even hard core Crossfit enthusiasts have trouble with it. Last Fall, I put together a challenge and invited the Crossfit gyms around the Pasadena area to compete. I put up $200 cash and sponsors added prizes valued at over $100. At the end of the day, it wasn't a Crossfit member that won, it was actually a former Fat X Program graduate, and my older 40 year old brother that dominated the competition and completed it in under 7 minutes. Here are highlights from the ApocalypseWorkout Challenge.
If you have any fitness related questions, feel free to contact me. If you don't succeed, I don't succeed! So, I'm more than willing to help.
Over the weekend I completed my latest Fat X Project. For those of you new to Fat X 101, a Fat X Project is when I publicly coach someone through my 12 day Fat X Program. I do this as a review, and a showcase of this powerful fitness plan. For this project, it was time to get Dantonio Cortez ready for the Summer by beginning to chisel out his beach body. The before photos were taken on March 12, and right after we started with Fat X Workout 1. After photos were taken on March 24, the morning after I put him through Fat X Workout 12.
As with all my fitness coaching (a.k.a. personal training) clients, my number one goal is to get them healthier and more fit. Responsible personal trainers and coaches know that this is the key to both short term and long therm results. Fat loss (fat burning) is a byproduct of a healthy diet, and a better, fitter, stronger body.
I developed my 12 day Fat X Program not only as a fat burning (fat loss) plan, but as a method to quickly develop a better, healthier, fitter and stronger body through properly designed, short in duration, after burn effect causing workouts and a healthy, non extreme, or starvation diet.
As you review the photos, you can see that Dantonio definitely lost a lot of body fat. The first day, right before we took pictures, I measured his waist (around the belly button) and it was 36 inches. Right before we took the after pictures, I measured again, and the measurement had dropped down to 34 1/8 inches. It was no surprise as my previous Fat X Projects have lost 1 1/2 to 3 inches around the belly area.
While the results in the pictures look good, keep in mind that the full effects of the Fat X Program aren't really shown on the 13th day. I'm confident that because of Dantonio's improved fitness capabilities, his increased metabolism, and healthier diet habits, he will continue achieving fat burning (fat loss) results, as well as reaching other fitness goals.
Are you ready to start working on you Summer beach body? If so, download the 12 day Fat X Program and get started today! If you miss a day for whatever reason, don't quit! Pick up where you left off and keep chipping away. Before you know it, you'll be done with the program, you'll be a lot more fit, and you would have chiseled away some of the body fat that has been lingering around your body.
Do you live near Pasadena? If you do, contact me and I'll personally coach you through the program. You can e-mail me and I'll send you my private coaching (personal training) rates for you to review. If you have any questions, feel free to contact me via e-mail, Twitter, or the official Fat X 101 Facebook.
I don't mine answering questions! I don't succeed unless you succeed, so I'll do whatever I can to make sure you are successful in your fat burning and fitness goals.
For more fitness and diet tips, don't forget that the free Fat X 101 Podcast is now on Itunes!
Developing good habits is essential in achieving success in whatever goal it is that you might have. If you're reading Fat X 101, most likely, your goal is to become more fit and to lose body fat by increasing your body's fat burning capabilities. In this post, I will go over 7 habits that will help you achieve your fat loss and fitness goals. These 7 habits will go a long way in helping to improve your fitness level, health and metabolism, which will all in turn help you fat burning capabilities.
Before I get into these 7 habits, let me give a quick and easy definition of "fat burning" so that we're all on the same page. By fat burning, I mean the breakdown of body fat via a boosted or enhanced metabolism brought on my specific diet, lifestyle and workout methods.
So with that out of the way, let's get into these 7 Habits to Increase Fat Burning.
Habit 1: Drink at least one glass of water before every meal. This has many benefits. One, it will help pre-load your stomach. Two, it will prevent fatigue, both mentally and physically (symptoms of dehydration). Three, It will help digestion. Four, it will help your body run it's metabolic functions including but no limited to delivering nutrients.
Habit 2: Make healthy "Fat X Approved" snack bags and or platters. By having snacks readily available, you will stay on track with you daily nutrient requirements without straying away and adding excess non-nutritious calories from junk food. I've had clients tell me they have trouble eating 6 meals a day. Usually it's because they feel they need to sit down and have a three course meal every time. A snack bag can be considered a meal and can fill in gaps between breakfast, lunch, dinner, and bed time. I would suggest foods such as nuts, veggies, low fat cheese, jerkey and berries for these snack bags. Mix and match the food in you snacks to your liking.
Habit 3: Make time for physical activity every day. By physical activity, I don't mean you need intense workouts or heavy exercise every day. This just means to move your body more than the average person. You can do this by parking on top floors in a parking lot and taking the stairs. You can also do this at work by skipping the elevator as much as possible. Instead of driving a few miles to run errands, make it a walking adventure. All in all, try to drive less and walk more.
Habit 4: Plan your meals. Planning is a requirement of successfully achieving any goal. Diet is essential in achieving a fat burning and fitness goal. Your meals make up your diet. Therefore, make sure that you plan your meals so that you can successfully achieve your fat burning and fitness goals. "If you fail to plan, you plan to fail." Make it a habit of knowing today, what food you will eat tomorrow!
Habit 5: Take mental breaks. If your mind is stressed, your health will suffer. Take time to unwind every day. Five minute mental breaks can go a long way. Get in the habit of taking a few minutes to pray, meditate, zone out, day dream and or think of all the good things you have going for you in your life. These few minutes of positivity will go a long way in relieving stress and improving your health. A healthier mind, will pave the way for a healthier body.
Habit 6: Strive for better workouts. Going to the gym is good, but going to the gym and getting a productive workout is better! One way to do this is to log in what you're doing at the gym. Then, do it better, do it faster or do it with more weight. My Fat X Program requires that you track your workout so that the next time you do it, you have something to shoot for, times to beat, more work to be done, a challenge to accomplish. This forces your body to push itself in order to adapt. That extra push is one of the factors that will create the intensity required for a good after burn effect (EPOC)(Excess Post-Exercise Oxygen Consumption). And this folks is one of the secrets to boosting your metabolism with a fat burning workout program so that you can burn body fat even while at rest.
Habit 7: Drink coffee or tea. Tea and coffee are healthy beverages you can consume which not only will help in boosting your metabolic rate (metabolism), but they also have a variety of other anti-oxidants.
Some of these habits to increase your fat burning capabilities I've gone over before, but with Spring around the corner, and everyone now motivated to get their Summer body, I thought I would bring them back up and wrap them up into one article.
These habits are things that I work on getting my private clients and boot camp members to do consistently, those that do, get great results, and those that slip, I make sure to get on them and find strategies to help them implement all 7 habits on a daily basis.
If you're in the Pasadena area, contact me if you're in need of a fitness coach (personal trainer). If I can't fit you into my schedule, I'll make sure to recommend another fitness coach or personal trainer that I trust in or around the city of Pasadena.
Last fall I took on a private client who is a Los Angeles area radio station disc jockey (Power 106). Gabby V. has done a great job on my workout program and as a thank you for being her fitness coach (personal trainer) she has recently helped produce a workout music mix as a gift to Fat X 101 and myself. I'm a big fan of music and it can be one of the best motivational tools to get you off your butt and into the right mind set for exercising and working on that Summer body. I'm posting the workout mix so that you can preview it, and if you like it, you can download it free!
This special workout music mix by DJ A_Ron might, or might not be your cup of tea, but you can check out the music mix in this free youtube video. ***Youtube video not viewable on mobile. WMG content on Youtube mobile rule.
Get your body ready for Summer! The journey needs to start now! If you want to hire me to be your private fitness coach (personal trainer) and you're in the Pasadena area, e-mail me and we can get started.
If you're not in the Pasadena area, invest a few bucks, download and complete my 12 day fat burning workout program. You'll knock off an inch or two of belly fat for sure, and you'll be well on your way to showing off a better body this Summer!
Don't forget, you can follow me on Twitter, and if you have a Facebook, check out the official Fat X 101 Facebook.
Last Summer, my friend, Vivianna Landeros encouraged me to sign up for the Tough Mudder. Interested in a new challenge, I teamed up with her and signed up. On Sunday, February 10, 2013, both Viv and I completed the Tough Mudder SoCal Winter event held in Temecula, California. It was an interesting and motivating experience. If you're thinking of doing the Tough Mudder, I'll go over some pros and cons as well as some advice that will help you get through it.
First the pros:
The Tough Mudder cultivated and environment of camaraderie and it was clearly evident in how all the Mudders (competitors) were more than willing to help each other. It was pretty awesome to witness people helping each other get through obstacles.
The Tough Mudder was mentally challenging and very rewarding once the 12 mile course was completed. While each individual obstacle was physically challenging, but very doable, the real challenge would lay in the mental grind of the 12 mile course and multiple obstacles.
The Tough Mudder event was well run. There was plenty of staff on hand to keep things running smoothly. From the staff running the registration and bag check-in, to the staff running the water and snack stations, everyone was helpful and really nice.
The cons:
The Tough Mudder is not cheap! When I registered in July of 2012 for this event in February, the base fee was already $105. Then, there was the hidden fees added to that. A $15 charge for insurance, and another $8.80 online fee. My total sign up fee ended up being $128.80 I hate hidden fees and found those ridiculous! Just include everything in one simple fee Tough Mudder!
You can not transfer your Tough Mudder entry to someone else. The person that signs up, is the only person that can do the course.
If you suffer an injury or illness and need to transfer to a different Tough Mudder event at a later date, there's a $30 fee. I found this out the hard way when my partner, Viv, came down with a kidney infection the week before. She couldn't pass on her entry to someone else, and when I e-mailed Tough Mudder, they informed me that medical documentation would need to be shown, and that it would still be a $30 transfer fee per person!
Luckily, Viv felt better the week of and decided to suck it up and do the event. Yup! She's brave! I was a bit worried for her but she did and awesome job!
Parking was $10 and it was a mile away from the registration and start area. WTF? That's just bad planning!
How to prepare:
One of the reasons I decided on doing the Tough Mudder is to prove that short intense workouts will transfer over to endurance events. If you can do my 12 day Fat X Program, I'm confident you'd be able to complete the Tough Mudder. Although, I would add in some hiking and jogging so that you condition your joints.
I'm not a runner and my joints were taking a beating on the 12 mile course. Especially on the downhills. Make sure to wear good running shoes. I didn't and I payed for it the days after the event. My left knee really hurt and my right foot was swollen and painful. Donating my shoes at the end of the 12 mile course and then walking a mile back to the parking lot was no fun! It probably added to my joint issues.
Make sure that you eat well the night before and also that you hydrate. Get in your electrolytes! I saw many people cramping. Hydrating and getting in your electrolytes will prevent any unnecessary suffering.
Ready for a Tough Mudder in 2013? Here's one of the Tough Mudder training workout videos I put together last year as a bonus to my 12 day Fat X Program that will help you prepare.
By the way, if you're wondering. Yes! I have cut my hair. No more long locks, the long hair phase is over. I must admit, it's easier to wash up after tough workouts. ; )
If you're interested in training with me, and you're in the Pasadena area, contact me for rates, and availability.
Episode 4 of the Fat X 101 Podcast, Belly Fat Explained, has been out for a couple of weeks, but I've been so busy that I'm just getting around to posting it here on Fat X 101. In episode 4. I go over a basic explanation of belly fat in hopes that you don't get fooled by fitness marketing and waste time on useless methods to get rid of "belly fat".
I believe that if you can get a solid understanding of belly fat (body fat) and how it basically works, you can achieve better results faster, by avoiding fads and gimmicks. Check it out, and as always, if you have any questions, feel free to contact me.
Stay tuned for the next Fat X 101 Episode. In that one I'll reveal some quick meals that will help you on your fat loss (fat burning) journey. Spring is around the corner and these will definitely help reduce you body fat.
Also, this past Sunday I completed the Tough Mudder in Temecula, California. I'll be posting an article soon recapping the event and giving a few tips you can use if you plan on doing it in the future.
