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 workout and fitness program designed to help you lose body fat and get fit fast. If you're ready for awesome fat loss (fat burning) and fitness results, download the fat burning program and start on the workout videos today!. The Fat X Program includes the workout manual and 11 fat burning workout videos. If in or near Pasadena contact me for private fitness coaching (personal training) or boot camp workout classes. I'm the leading fitness coach and personal trainer in the city of Pasadena.

Fab 4 Dumbbell Workout - Coach Rollie

I recently shot another workout video for my free  fat burning Bonus Series.  I shot this at my private fitness studio in Pasadena, California. The workout is a full body workout with some extra abs work. It includes four of my favorite exercises and like many of my workouts it’s done in EDT (escalating density training) style.  Check out the video and below I’ll go into some specifics.


The Fab 4 Workout is a 4 exercise circuit done in a 4 minute round system.  Each exercise is done for 10 reps before moving on to the next exercise.  In each round, the aim is to go through the circuit AMTAP (as many times as possible).  Just like my Fat X Program, you should be logging in your results so that you can challenge yourself and your fitness abilities the next time you do the workout. 

The Fab 4 Workout begins with the Power Swing.  For those that are familiar with the West Side Barbell Club, the Power Swing is similar to one of their highly regarded assistive exercises, the Cable Pull Through.  Unlike the Pull Through, no cable is needed. The idea with the Power Swing is to swing the weight through your legs like a football hiking motion, then you stop the weight and reverse the motion with hip movement redirecting the weight back and above your head.  Good posture should be maintained at all times.  This is a great exercise to strengthen and condition your core, gluteus maximus (butt) and hamstrings.  While the emphasis is in those areas, your arms, shoulders and upper back muscles also get some work in making it a great full body exercise. 

The Fab 4 circuit continues with the Walk Out.  I first learned this exercise from Joey Alvarado, Brazilian Jiu Jitsu black belt and owner of So Cal MMA in Los Angeles.  It’s become one of my favorite exercises and I use it a lot in my FX Boot Camp classes.  It’s a great overall exercise for anyone but especially for athletes that need quick hands and a strong push off. 

After the two main full body exercise in the Fab 4, we get into some abs work.  The next two exercises are meant as active rest exercises in the circuit.  They give your anaerobic system a break, while still keeping your cardiovascular system pumping all while getting in some extra abs work. 

If you have any questions, as always, feel free to post them in the comments, or you can also e-mail me

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Are you interested in doing my FX Boot Camp class, or in private one on one fitness coaching? Contact me to make an appointment for a consultation. My private fitness studio is located at 2061 N. Los Robles Ave. suite 104 in Pasadena, California. 

2 Keys to Succeed in Fitness and Fat Loss

Fat Burning Coach Rollie Pasadena
Have you hit a plateau on your fitness and fat loss journey?  Well, if you're reading this, you’re in luck.  In this post I will reveal two of my keys to succeed on a fitness and fat loss (fat burning)journey.  These keys will help you unlock your full fitness potential. If implemented properly, you will soon be on your way to achieving the body and fitness capabilities you desire.  I know this because these keys have been and integral part in  helping me, and in helping many of my clients both online and off line.  These keys are simple and easy to implement once you understand the mechanisms behind how they work.  So, with no further fluff, let's get to key number one. 

The first key to fitness and fat loss success I will go over is the concept, idea and implementation of structure.  The number one mistake I see people making is exercising without a structured program.  Remember this, “if you fail to plan, you plan to fail”.  This doesn’t stop at health and fitness, failing to have a plan, a blueprint, or a structured program to follow will lead to failure in any aspect of life including reaching fitness related goals. 

Whether you’re building a house, planning a wedding, or attempting to revamp and improve your body, having a plan is vital.   A plan lays out structure and maps out a paved road to success. Without a structured fitness plan, you’re likely to get lost.  In fitness, getting lost usually means the dreaded plateau, losing time and money or even worse, injury! When there’s no plan, no structure and no paved road to success, getting lost can be easy and it can come quickly. Structure will help you avoid the pitfalls and confusion that often lead to getting lost on a fitness journey. My fat burning 12 Day Fat X Program is designed with this idea of structure in mind. The Fat X Program lays out an efficient path to your fat loss (a.k.a fat burning) and fitness results so that you said time, money and effort.
 

While I would love for you to download my 12 Day Fat X Program, obviously it’s not the only way to get on a structured fitness plan.  I would also suggest hiring a qualified fitness coach (personal trainer) to set up a fitness plan. And by qualified, I don’t mean someone that signed up to sell a multi-level marketing health product like Herbalife.  It has come to my attention that if you sign up to sell a multi-level marketing health product, you’re automatically considered a “health coach”.  Uhmm…NO! Make sure that the fitness coach (personal trainer) you choose has plenty of  experience in the fitness field and preferably a few certifications in different realms of fitness.  I’ve found that trainers/coaches that have experience in a variety of fitness realms tend to put together the best fitness programs and plans for their clients.

“It is difficult to understand the universe if you only study one planet.”
Miyamoto Musashi

Structure can help you avoid losing time, money and injuries, but, once you have that structure, there’s another important key to achieving your fitness goals.  That key is “dedication to act”.  You need to dedicate yourself to act on that structured plan. Don’t just download the Fat X Program, do it.  Start slow if you’re a beginner, but grind through each day and through each fat burning workout.  If a fitness coach or personal trainer has set up your plan, do it!  Remember, it’s just a blueprint, it’s just a map, you have to take action and walk the path.

 “Action is the foundational key to all success" - Pablo Picasso

It’s not always going to be easy, but I can promise you that reaching your fitness goals is well worth the effort.  Each goal that you accomplish will strengthen you physically, mentally, and emotionally. 


Structure and the dedication to act will not only help you in fitness, but apply it to other aspects of you life as well, and I promise that you will see a huge difference in results and success! 

Practical Self-Defense and Fitness for Women

When I started Fat X 101, it was meant as a forum to show people an effective, efficient and practical method to diet and exercise. This idea of effective, efficient and practical gave birth to the 12 day Fat X Program. The Fat X Program has been extremely successful in helping people lose body fat while increasing their fitness level in an effective, efficient and practical way. I enjoy reading thank you e-mails from all over the world.  Their success is my success.  Now, I’ve taken the same concept of effective, efficient and practical to develop the FX Self-Defense System.  I’m confident that it will be just as successful as the Fat X Program and that anyone will have the ability to learn self-defense techniques that will be practical, effective and will be all wrapped up in an efficient method of learning.

Check out my friend Erika Woo demonstrating three of the techniques in the FX Self-Defense System.
Enroll for the Seminar Here


My first exposure to Martial Arts and self-defense was more than 20 years ago when I enrolled in Ed Parker’s Kenpo Karate in Pasadena.

FX Training Pasadena Exercise Pt 2 - Coach Rollie

For those of you that are new to Fat X 101, FX Training Pasadena is my private fitness studio located in the city of Pasadena, California.  In part one of this video I showcased 10 of my favorite exercises.  This video continues with that theme. In this video I demonstrate a few more of the exercises that I really enjoy and that I truly feel are effective and productive in a fitness and fat burning workout program. As in most of my workout and exercise videos, I wanted to showcase that you don’t need fancy or expensive equipment.  For this video I asked my friend Erika Woo to step in and help me demonstrate some of these exercises.  Check out the video:



Coffee Fat Burning Drink - Smoothie Recipe

If you look at all the so called “fat burners” (fat loss, fat burning supplements) on the market, usually they will contain caffeine in some way, shape or form.  Why?  Well, basically, caffeine assists in raising your metabolism.  Studies have shown that energy expenditure goes up when caffeine is ingested.  This rise in your metabolic rate is obviously a good thing if you want to lose body fat. There are actually many benefits to coffee and caffeine, including memory enhancement.  But, keep in mind, moderation is key.  Anyway, this coffee protein drink or smoothie recipe is easy. 
Coffee Protein Smoothie Recipe
Get yourself a good protein powder. BodyTech, and Optimum Nutrition are both good brands. The best option for me is to use them interchangeably depending on which one happens to be less expensive at the time. 

Exercises You Should Try - FX Training Pasadena

In this video, I decided to do a little something different.  Normally, in my free fat burning workout Bonus Series videos, I showcase complete workouts that can be done after the 12 day Fat X Program, in combination, or as a stand alone WOD (workout of the day).  This video is different because I just wanted to showcase some of my favorite exercises.  For those that have done my private training, or have done my FX Boot Camp class, you’ll recognize them, if you’re new to Fat X 101, check out these exercises.  I’ll list them below the video, and discuss some of the benefits. 



Row Thrust:  This exercise is excellent for those that need to work on their back muscles and pulling strength.  It’s a great way to develop the muscles required to do Pull-Ups and I often get a beginner to do Pull- Ups very quickly by first starting them on this exercise.  Fat burning goal or otherwise, you should give this a go in your next workout.

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