Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and  or the Fat X program.  This week's question is about snacking and dieting. How do I stop snacking? I wan't to lose weight but I'm always snacking. Any tips? Don't stop snacking. Snacking has gotten a bad reputation and now has a negative connotation. That's because of what people normally snack on and not because snacking is bad. People gain weight because they snack on calorie dense food that's usually nutritionally empty, not necessarily because they snack. If you like to snack, and you try to take that out of your diet routine, you're going to fail. Sooner or later most people get fed up and go back to snacking. The key is not trying to stop snacking, but to use snacking as a weight loss and healthy living strategy. Five Low Calorie Nutritious Snacks Celery with white tuna or chicken breast Whole grain crackers with tuna or chick

I received some e-mails from people that like the diet and feel that it is extremely doable, but they feel they can't do the workout program because they are “really overweight’. So I wanted to take some time and clear up a few things about the workouts.   First of all, I used a lighter weight then what I'm capable of doing in the videos, so as to demonstrate the exercises easily and move through the workout quickly. I wanted to make the videos short and to the point.  S o don't be discouraged if you don't move as fast or as easily through the workouts.  Remember, you are only competing against yourself . If you're a beginner, you will get a workout pretty much just by learning and trying the exercise routine and you will still burn calories and lose weight.   If you're a beginner, you can also add more active rest days between workouts. You will still get the benefits, but you're muscles will get a little extra time to recover.   If for whatever reason

So we've had and earthquake here in Southern California this morning. Apparently it was a 5.8 and it was some where near Los Angeles. It shook me up a little. I was getting ready to make some coffee and plan out some workouts, diets and get errands done. I'm gonna put that on hold now and hope there isn't a bigger earthquake or big aftershocks. Hopefully my clients aren't too shaken by this earthquake and we can still get their workouts in. But then again, it would suck to be working out and then have another earthquake hit or an aftershock. Well, I guess I'll just wait and see.

One of the excuses I hear a lot for not eating a healthy meal is " I eat out a lot". One way to combat this issue is to start making a list of places that have healthy or at least healthier choices. Last week, while I was on the road I decided to take my camera in to one of my favorite fast food joints. This is the meal I chose. Healthy doesn't mean boring. As you can see in the picture, it's a pretty tasty looking meal. By the way the drink was a diet coke. At the bottom of the tostada they add pinto means. If you wan't to reduce the calories in a meal like this just skip them. Oh, the name of the place is Top's Burgers in Pasadena, California.

In part one I discussed how infomercials tend to imply their product will do certain things that are impossible, or at least incapable of delivering solely by using that product. Next time you watch one of those infomercials, or you are just shopping for fitness products, keep these three methods of lowering your fat percentage in mind and ask yourself: How that product will help?  It's a sure way to save you money and make good fitness product purchases. Three Ways of Lowering Your Body Fat Percentage Exercise This is probably the most obvious. Your body burns calories while moving. Move it faster or use it to move resistance and you will burn more calories. This leads me to the second way to burn fat. Use that exercise to build lean body tissue. Add lean body Tissue Other wise known as muscle. Muscle burns calories to survive, the more muscle you have, the more calories will be burned. By the way, you need muscle to have a toned look, because tone is basically muscle

Want to lose that gut? With only 2 minutes a day? Stop doing endless crunches, leg lifts and other useless exercises. Use the brand new, scientifically designed, German engineered, Italian styled, U.S. made, anatomically perfected by humans for humans, the new and most talked about ab exercise device in this Universe and all other Universes, the Abdosizierrrr!!!.   Get a six pack now with only 2 minutes a day! If you want an 8 pack, no problem, just add an easy 30 seconds more!  Order in the next 90 seconds and it's only 3 payments of $39.99. What a steal! Regular price is $2,000 dollars. The example above is obviously exaggerated and full of bullshit, but it's pretty close to what I see on the infomercials. So I'm gonna go ahead and save you money. All ab exercise devices, and or machines will not do what the infomercials imply they will do.   There is no such thing as spot reduction. You can not reduce fat from only one area in your body. What you can do, is red

Every week I  go through some of the e-mails I get regarding fat burning, weight loss, diet  and fitness and I'll answer a question or questions.   This week's question is regarding Fat Burning Workout 3. In Day 3 of your workout program you include pull ups or pulldowns. What if I can't do pull ups and I don't have access to a pull down machine? Pull ups are one of the best exercises you can do for your body, but if you can't or don't have access to a pull down machine to get strong enough to do pull ups, here are your options: Do drop downs if your fitness level allows. Basically you jump up to a bar, and let yourself down slowly. Use one of those rubber exercise bands and loop it overhead somewhere. Do the pull up/pull down motion. Substitute with another pulling movement such as rows. You can turn you hands differently than in the other workout to add variety Hope this helps and feel free to e-mail with any questions or comments.

Getting fit to lose fat weight is an easy concept, but few understand it. The most successful way to lose fat weight and keep if off, is to get fit. You should also continue to strive to improve your fitness level. The mistake that most make is that they try to lose weight and then if they get fit, well that’s a bonus. That’s why most fail long term in their weight loss goals. The proper way and the way that will give you long term success is to get fit and as a side effect, the fat will come off and your weight will come down. Better yet, you will look and feel good, so whatever the scale reads won’t really matter. What will matter is that you will look better in and out of clothes. In order to insure that you fitness level is improving, keep stats on what you’re doing while exercising (reps, rest period, weight). That way you have a goal to beat when you do that workout again. A common problem I come across is with individuals that stop losing fat weight after a few weeks of wo

One of the most common questions I get is about motivation. Some people want to lose weight, but they just aren’t motivated. They want to know how to get motivated. I have two personal favorite techniques, one is to take pictures and the other is to study up on the health implications of being overweight, a scared straight tactic. The first method works because you might have an image in your mind of what you look like, but reality might be totally different. Back in October when I started the Fat X Project, I didn’t realize I was getting that out of shape. When I saw the pictures I knew I had to really focus, lose the gut and get in shape. Once you take that picture, post it some where you can see it everyday as a reminder of the body you are on the way to changing. Now the scared straight tactic works because it’s reality and it can remind you of where you might be headed. There’s nothing scarier then knowing you might be fifty years old but yet look seventy or eighty, and wor

Green tea is something you should include in your diet just for it's overall health value. But in addition to that, it has also been shown to help your metabolism. If you're looking to burn fat and lose weight, a fast metabolism is of great help. Green tea is so good of a metabolism booster that if you look at the ingredient list in most fat burners, green tea is usually high on the list. I personally don't like the flavor too much, so this is my little secret to getting in green tea. I get a gallon of water, I mix in some crystal light and pop in about 10 tea bags of green tea. I let it brew overnight and then I start drinking it whenever I feel like having a green tea boost. I notice that I get a little pick me up, I'm not sure if it's the caffeine, the effect of green tea, or both combined. Either way, it's a good substitute for when you don't feel like having coffee and as research has shown, it will give a boost to your metabolism.

Here is the updated picture as promised. I hope it serves as motivation for those of you that have bee dieting but just had a slip up. Don't give up, jump right back on your diet and keep going. A bad day will not ruin your long term goals unless you give up. Good Luck!

I keep things simple.  If you have any questions.  Feel free to contact me.  Meal 1: Pre-loaded with a handful of broccoli, then had ham and egg (1 egg with chopped up ham), and a peach. Meal 2: Protein drink with a handful of nuts. Meal 3: Chicken salad from a restaurant. Meal 4: Fish with steamed vegetables. Meal 5: Salad and some Greek yogurt. If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach.  E-mail Instagram Home Gym Recommendations   (Amazon Affiliate Links) Dumbbells http://amzn.to/2tOGQFA   Bench Fitness Station http://amzn.to/2Dtf7tz   Slam Ball http://amzn.to/2FGd2fF   Exercise Mat http://amzn.to/2FUeoqw   TRX Training http://amzn.to/2FKmizB Kettlebell   http://amzn.to/2tKXVAk **My Not Necessary But Very Cool Gorilla Kettlebell http://amzn.to/2tN2oT5 Intermediate to Advanced Level Gym Power Cage http://amzn.to/2tQsTqE   Barbell Bar and Weight Set http://amzn.

I feel that the weekend diet disaster is definitely behind me. I've gained some momentum and with the commitment to posting up new pictures this Friday I've stayed extremely motivated to stick to the diet. So here's my meal plan for today.    Meal 1: Protein drink and a handful of nuts   Meal 2: Fish with a side of stir fry vegetables mix   Meal 3: Tuna salad with plenty of fresh broccoli, celery and tomato   Meal 4: Protein drink and a banana  Meal 5: Fresh broccoli, and celery with peanut butter If today goes well, I'm treating myself to a steak and possible ice cream after I take pictures on Friday. If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach.  E-mail Instagram Home Gym Recommendations   (Amazon Affiliate Links) Dumbbells http://amzn.to/2tOGQFA   Bench Fitness Station http://amzn.to/2Dtf7tz   Slam Ball http://amzn.to/2FGd2fF   Exercise Mat http://amzn

After jumping back on track Monday and Tuesday, I figured it would be a good idea to post my meal plan for today ahead of time so it would be easier to stick with. I already had breakfast, but here is the plan for today. Meal 1: Protein drink (protein powder in crystal light) handful of mixed nuts Meal 2: Tuna salad (plenty of broccoli, celery and tomato) Meal 3: Shredded chicken breast mixed in with cooked mixed vegetables Meal 4 :Protein drink after training Meal 5 : Celery sticks and peanut butter, will also pre-load with some brocoli So that's the plan for today. Now that it's posted it should be easy to stick with.

Ok, so after the weekend diet debacle I had to re-focus. Monday was a pretty good day, but to be honest I don't exactly remember what I ate, so I'll start with everything I ate today. Meal 1: Protein shake (protein powder mixed in crystal light) About 1/4 cup of pistachios Meal 2: Chicken Salad (Shredded chicken breast over European blend lettuce mix) Meal 3: Chicken with mixed raw vegetables (broccoli, celery, cucumber and a tomato) and a handful of strawberries Meal 4: Protein shake (protein powder and crystal light) Handful of strawberries and a few nuts Meal 5: At the time of writing this I haven't actually had this, but it will be celery sticks and peanut butter. After Monday and today I really feel I'm back on track and I also feel the momentum building again. Tomorrow I will write about something I'm gonna add to my diet that is a known metabolism enhancer, so make sure to check in.

We've all had them, and usually they start the same way. You plan a cheat meal, and it turns into a cheat weekend. After I finished the last video and took pictures, I had a "diet break" planned. Saturday evening I was going to go to my friends BBQ and not worry about calories or my diet. That Morning I stopped by my mom's house and whoa, a big box of donuts was on the table. Somehow one ended up in my hand, and well somehow it got eaten. In my mind it was OK because I was on a diet break, but ooops, my diet break wasn't supposed to start until that evening. That evening went as planned, I ate a big plate, had a beer or five, I really wasn't counting and I went home. The plan was to go back on the Fat X diet Sunday morning. Well, that was the plan. Unfortunately I didn't plan my meals well or actually at all. I went to play a baseball game and because I hadn't eaten a good breakfast, when we were done I was starving. We stopped off at a pizza

In order to have long term success in weight loss and fitness, short term goals are a must. But some people stress out way too much about their short term goals. One way, or sometimes the only way they judge their progress is by weighing themselves. The mistake that most people make is that they weigh themselves way to frequently. The stress of that activity can cause hormones to be released that actually negatively affect your weight. I recommend that you only weigh yourself every week. In addition, I recommend that you judge your progress by other means as well, such as measurements, how your clothes feel, and how you look in the mirror or in pictures. This will alleviate the importance that you put on what numbers show up on the scale and will actually give you a better overall idea of where your are in relation to your weight loss and fitness goals.

Finally, day 12. What can I say? It's a tough program but very doable. If you've done it, you're seeing less fat on your body and less weight on the scale and you're well aware of the power of these fat burning workouts. If you're planning on doing it, prepare yourself to see a new lean and mean body at the end. So here's the last Fat X fat burning workout video. If you can complete in in 12 days, great, if not that's OK, remember this fat burning workout program can be spread out to meet your needs and capabilities. Here's the free fat burning workout video for day 12...... Download the complete program here .  If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach.  E-mail Instagram Home Gym Recommendations   (Amazon Affiliate Links) Dumbbells http://amzn.to/2tOGQFA   Bench Fitness Station http://amzn.to/2Dtf7tz   Slam Ball http://amzn.to/2FGd2f

The Fat X fat burning workout routine for day 11 utilizes a rarely used but effective 50% drop set technique. Used properly, this exercise technique can effectively stimulate your lean body tissue and kick up your metabolism to really burn that stubborn fat and get rid of your unwanted fat weight.  Enjoy, and start imagining you new body with a whole lot less fat on it.  Here's the free fat burning workout video.. Fat Burning  Workout 11 Day 11 FX:12 by Fatxproject * Download the 12 day fat burning Fat X Program

Day 10 of the 12 Day Fat X Program consists of mostly lower body exercises. This is because tomorrow's workout will be mostly upper body exercises and then the final fat burning workout will be a total body workout. Doing it this way insures that you get the most out of the exercise routine and will insure a good amount of fat loss or weight loss at the end. 

One of the reasons the Fat X fat burning exercise program works so well is because you can workout  12 days in a row without over training. The reason behind this is the concept of active rest. Active rest is a workou t that burns calories while your body gets a rest from the intensity of circuit training. For day 9, activ e rest is just what your body needs at this point. I like hiking because it's in the outdoors and I like the view. But there are other choices also, you can go on a bike ride, light jog, swim, or even d ance. The key to active rest is that it be an hour to two hours in duration.  This will keep your fat burning efforts going well.  The video is of a hiking trail in Altadena, California. Go on to the workout video for day 10. Amazon.com Widgets

“ How do I get a six pack ?” That’s one of the most common questions I receive. Usually the person asking the question expects some kind of ab routine or secret contraption that will accomplish the goal. Unfortunately, if you want your abs to show, or have that “six pack”, ab exercises have little to do with it. Yup, you read that correctly! That’s the fitness industry’s dirty little secret. The truth is that everyone already has abs, they just happen to be covered by fat. So the answer to getting a six pack isn’t doing hundreds of crunches or any other exercise, it’s getting the fat off. The best way to do that is with proper diet and training. Luckily you're reading this blog and now have an awesome diet and exercise routine at your disposal. Amazon.com Widgets

You're now well on your way to getting some of the fat weight off. If you've made it this far congratulations! If you haven't started, get ready, get motivated and get going. Your fat burning mission awaits. Watch the videos, make your plan and execute. In this fat burning workout were going to hit the upper body with heavy weight, while easing up on the legs a bit. Check out the free fat burning workout video.  Fat X Program Workout 8 Day 8 by Fatxproject   Go on to the active rest day. Download the Complete Fat X Program Workout Routine and Manual

With the first half of the Fat X 12 fat burning program behind you, now it's time to start stepping it up a bit. The full squat press will be the primary exercise in this workout routine. This exercise is so good, that it can actually serve as a stand alone in a fat burning workout. We're making the workout an even better fat burning workout by resting in a plank position to work your core while you rest from the full squat press exercise.  Here's the free workout  video.. Fat X Program Workout 7 Day 7 by Fatxproject  Download  the Fat X Program (FX12)

Planned "diet breaks" are key in long term diet, fat burning and weight loss success. What's a "diet break"? This is a technique I use to allow a break from thinking about food and your diet in order to help you relax and  keep you motivated.   For example, yesterday I knew I was going to hang out at my brother's house with some friends to watch the UFC, so I planned a "diet break". I knew I wanted to have a few beers and some pizza so I really focused and planned my meals for Friday and this morning to make sure I that I wouldn't do great harm to my long term fat burning, weight loss, and fitness goals.   Friday's meals were bumped up to about 80% vegetables, and Sunday's meals are planned to to be about 70%, this gives me a good entry into my "diet break" and a good exit strategy.   This strategy is extremely important because a lot of people will have a bad day diet wise, and then totally give up because they feel so bad

After hitting the weights hard again on day 5, this fat burning workout is meant to give your muscles and your mind another day off from the weights. Although the workout looks extremely easy, don't take it lightly. This fat burning workout is one of the best that I have put together to effectively get that stubborn fat to start metling off. Do the best you can, and when your done, stretch and rest. By the way, you should congratulate yourself after finishing this workout. You are half way to completing the Fat X exercise and diet program. Here's the free fat burning workout video. Go on to the free fat burning workout video for day 7. Download the Complete FX 12 (Fat X Program) Workout Routine and Manual. <a href="http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Ffatxweilossta-20%2F8006%2F14d4f489-a259-4898-beb8-c9c11bedfc76&Operation=NoScript&quo

If you've done the first four Fat X fat burning workouts and have been following the Fat X fat burning diet, congratulations! You're well on your way to losing a large amount of fat weight. In this fat burning workout you'll be doing an exercise called the box squat. It helps you practice good habits and form for regular squatting. A lot of people hurt their knees because they use bad form when squatting, and because of that squats have gotten a bad reputation. They are actually one of the best exercises you can do. The other two exercises are fairly common and easy to learn just watch the free fat burning workout video and give it a try. Fat X Program Workout 5 Day 5 by Fatxproject Fat X Program Workout Videos and Manual <a href="http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Ffatxweilossta-20%2F8003%2F54575ec1-dd6a-4206-964e-d4bf051e33aa&Operation=NoScript"&a

After three tough Fat X fat burning workouts, your body and your mind need to take a bit of a break. This fat burning workout gives your muscles and your central nervous system a break from lifting heavy and moving on to more of a volume base cardiovascular workout. This is similar to a bootcamp type workout and I include it in the FX Bootcamp I run. By only needing two dumbbells, this workout can be taken outside to change the scenery a bit and also giving you a break from having to be inside of a gym or weight room. Don't take it lightly though, it is still designed to burn fat, and if you've done the FX bootcamp, you know how effective it is. Here's the free fat burning workout video: Fat Burning Weight Loss Fitness Fat X Program... by Fatxproject Download the Fat X Program <a href="http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Ffatxweilossta-20%2F8003%2F54575ec1-dd6a-420

This is one of my favorite fat burning workouts. It includes some of my favorite exercises. Don't let the pull ups intimidate you. You can use a pull down machine, or those rubber tubing exercise bands instead.   Included in this fat burning workout is one of the best, if not the best total abs exercise. It really works the abs hard and my clients usually have a love hate relationship with it. I call it the spin crunch, you'll see it towards the end of the free fat burning workout video..

Great!  You made it past the first day!  "Being challenged in life is inevitable, being defeated is optional." - Roger Crawford Keep going!  And remember that in order for me to be a successful trainer, I need my clients and anyone that downloads my program to be successful.  Feel free to contact me with any questions.   Day 2 of the 12 Day Fat X Program is the next step to reaching a fat loss goal. The first two days are like setting up the kindling for a good fat burning fire (metabolism). Quick reminder: Remember to warm up before getting into the main part of the workout.   If you stumbled on this page, you can download the program here: 12 Day Fat X Program Download  I don't succeed unless you do!  I want you to succeed and I need you to succeed!   Contact me or comment below with a Disqus account.  Disqus E-mail Instagram