In part one I wrote about what negative calorie foods are, and their importance in a fat burning and or weight loss diet. Here is a short list of negative calorie foods to get you started.
asparagus
beet root
broccoli
carrot
cauliflower
celery
chicory
hot chili
cucumber
garden cress
garlic
green beans
lettuce
onion
radish
spinach
turnip
zucchini
Some of these are probably new to you, but give them a try. Besides the fact they will help your fat burning and weight loss efforts, these foods are high in nutrients and should help your over all health.
Fat Burning Workouts, Videos, Tips and Diet by Fitness Coach and Personal Trainer -Coach Rollie
Fat Burning, Weight Loss, Diet and Fitness Question of the Week
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. Today's question was e-mailed to me and it was regarding dieting on a budget.
I'm a college student and eating healthy is really hard on my diet. Do you have any tips on how to eat healthy and while on a budget?
I can definitely understand your issue. I've been there and It can definitely be difficult. That's the bad news. The good news is that I do have a few tips to help you out. First, buy canned vegetables and frozen vegetables in bulk at a warehouse store like Costco. Second, try growing your own vegetables. It's easier than most people think. Another tip is to buy frozen chicken breasts. They're a lot cheaper than fresh chicken breasts, and if you marinate them just right, they taste fine.
Protein sources will probably be the most problematic if you're on a budget. Investing in a protein powder can be very helpful. I usually get a 5 pound bucket and it lasts me about a month. I used to get the 10 pound bag from Optimum Nutrition, but I like the fact the 5 pound bucket is easier to keep sealed.
Lose Weight and Burn Fat With Negative Calorie Foods Part 1
I'm not sure if I would call this a secret, but it sure seems like not many people are talking about it. If you've been following the Fat X diet, you've already been using this. You also know the benefits of it. If you're not on the Fat X diet, you should definitely at least start using this if you really want to get the most out of your fat burning and weight loss efforts.
So what is it that I'm talking about? Negative calorie foods. Through digestion and processing, your body actually burns more calories then the total calories these foods contain. I'm still working on putting together the list, but I will have it up by Friday. Until then, check out the Fat X diet video. You'll get a good idea of that these foods are.
So what is it that I'm talking about? Negative calorie foods. Through digestion and processing, your body actually burns more calories then the total calories these foods contain. I'm still working on putting together the list, but I will have it up by Friday. Until then, check out the Fat X diet video. You'll get a good idea of that these foods are.
Fat Burning, Weight Loss, Diet and Fitness Question of the Week
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. Today's question was sent to me via e-mail yesterday and it was regarding weight loss and chocolate.
I'm a chocoholic. I can't stop eating chocolate. How do I lose weight?
First of all, I personally believe that the word "can't" should only be used in extreme cases. I can't fly, I can't walk on water and I can't bring back people from the dead would be good examples. I can't stop eating chocolate should actually be rephrased to I don't want to stop eating chocolate or I won't stop eating chocolate.
Now that we have that out of the way, we can get down to the issue. You won't lose weight if you over eat. Be it chocolate or anything else. So what you need to do is to follow one of the principles of the Fat X diet and ration your chocolate. Keep it withing the 5% range. Make it as difficult as possible for you to obtain any more than that. Chocolate doesn't magically appear in your mouth. Realize that you're the one putting it there, and that you have the power to control that. Empower yourself.
On a side note, if you feel you're using the word "can't" a lot, volunteer with special needs children, watch the Special Olympics or Para Olympics and believe me, you'll begin to use it a lot less.
I'm a chocoholic. I can't stop eating chocolate. How do I lose weight?
First of all, I personally believe that the word "can't" should only be used in extreme cases. I can't fly, I can't walk on water and I can't bring back people from the dead would be good examples. I can't stop eating chocolate should actually be rephrased to I don't want to stop eating chocolate or I won't stop eating chocolate.
Now that we have that out of the way, we can get down to the issue. You won't lose weight if you over eat. Be it chocolate or anything else. So what you need to do is to follow one of the principles of the Fat X diet and ration your chocolate. Keep it withing the 5% range. Make it as difficult as possible for you to obtain any more than that. Chocolate doesn't magically appear in your mouth. Realize that you're the one putting it there, and that you have the power to control that. Empower yourself.
On a side note, if you feel you're using the word "can't" a lot, volunteer with special needs children, watch the Special Olympics or Para Olympics and believe me, you'll begin to use it a lot less.
Spring Fat and Weight Loss
So you've procrastinated through another spring and summer and didn't start your fitness and weight loss program. Well don't wait this year. Now is actually the perfect time to start so that you will be on your way to having a new body next spring. Just look at the calendar. You have about 7 months to plan, work, sweat and unveil your new body next spring. With that much time, you can afford to take small steps. Those small steps will get you a long way come spring.
Normally I think "eh, summer is over, time to relax, I'll worry about the abs around February". But then February rolls around and I'm shocked when I take my waist measurements and I have to work extra hard just to even get a glimpse of abs. This year, armed with the Fat X diet and work out concepts I know I can and will keep the fat off. I also know that you will be able to do the same. If you've started, great! Keep going. If you haven't, don't procrastinate anymore. You have the Fat X program at your disposal, but you have to start and you have to start now.
Normally I think "eh, summer is over, time to relax, I'll worry about the abs around February". But then February rolls around and I'm shocked when I take my waist measurements and I have to work extra hard just to even get a glimpse of abs. This year, armed with the Fat X diet and work out concepts I know I can and will keep the fat off. I also know that you will be able to do the same. If you've started, great! Keep going. If you haven't, don't procrastinate anymore. You have the Fat X program at your disposal, but you have to start and you have to start now.
Fat Burning, Weight Loss, Diet and Fitness Question of the Week
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. Today's question was sent to me via myspace and it was regarding abs, toning the abs and crunches.
I really want to tone my abs. Should I be doing more crunches and ab work than what's in the Fat X program?
Getting the "toned" look requires you to have a low body fat percentage so you can see the muscle. The best way to lower your body fat percentage is to use good exercises and a good exercise program like Fat X and a good diet like the Fat X diet. Don't waste your time with too many ab exercises. Ab exercises burn very few calories because the abs are actually a relatively small muscle group. Also, the muscle you build there will have a minimal impact on your metabolism because it's such a small muscle group.
So to answer your question, no you should not need more ab exercises or crunches to get the "toned" look or "toned" abs. You should be using exercises that burn a lot of calories. You should also be using exercises that build lean body tissue (muscle) optimally so that you speed up your metabolism. Luckily, all this is included in the Fat X program.
I really want to tone my abs. Should I be doing more crunches and ab work than what's in the Fat X program?
Getting the "toned" look requires you to have a low body fat percentage so you can see the muscle. The best way to lower your body fat percentage is to use good exercises and a good exercise program like Fat X and a good diet like the Fat X diet. Don't waste your time with too many ab exercises. Ab exercises burn very few calories because the abs are actually a relatively small muscle group. Also, the muscle you build there will have a minimal impact on your metabolism because it's such a small muscle group.
So to answer your question, no you should not need more ab exercises or crunches to get the "toned" look or "toned" abs. You should be using exercises that burn a lot of calories. You should also be using exercises that build lean body tissue (muscle) optimally so that you speed up your metabolism. Luckily, all this is included in the Fat X program.
Another Good Diet Snack
As many of you know I love to eat, and I’m a big time fan of snacks. The key to maintaining my weight and staying healthy while getting plenty to eat is finding foods that are relatively low in calories, yet high in nutrition. One of these great snack foods is the pomegranate. The pomegranate is a great snack primarily for two reasons. One, it takes some time to consume the edible part which keeps you from stuffing yourself with excessive calories. Secondly, it’s packed with nutrients. If you don’t already have this fruit in your fat burning and weight loss arsenal, make sure you make room for it. Your gut will thank you later.
How to Lose Weight and Burn Fat After a Holiday Weekend Part 2
A common problem I have come across is people quitting on a diet and exercise program after a slip up. I started this post on Monday to hopefully motivate those that have had this issue with starting a diet and fitness program then quitting after a slip up. You can make up for the diet slip up or diet break as I call it. It takes some adjustments, discipline and work, but it can be done.
It took me a few days to get back on track. But it looks like the adjustments I made to the Fat X diet earlier this week definitely worked to keep the fat off.
Fat Burning, Weight Loss, Diet and Fitness Question of the Week
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 was posted as a comment to Work Out Day 3 .
Would you recommend eating before or after a workout?
I recommend eating at least four meals a day. I usually have five and sometimes even six. That’s with snacks included. So to answer your question I recommend eating before and after a workout. Eating a small easily digestible meal an hour and a half before my workouts works for me. I want to make sure that I am fueled up so that I can get the best out of my scheduled workout. I also eat after so as to make sure that I have enough nutrients in my body to help me recover from the workout.
Would you recommend eating before or after a workout?
I recommend eating at least four meals a day. I usually have five and sometimes even six. That’s with snacks included. So to answer your question I recommend eating before and after a workout. Eating a small easily digestible meal an hour and a half before my workouts works for me. I want to make sure that I am fueled up so that I can get the best out of my scheduled workout. I also eat after so as to make sure that I have enough nutrients in my body to help me recover from the workout.
Meal Plan for Today
In my quest to keep the fat off after the cheeseburger, fries and beer diet I went on this weekend, I am posting my meal plan for today to help me stay on track. Hopefully it will also help you with some ideas on how you can get back on track after taking a diet break.
Meal 1: I'm actually sipping on a protein smoothie I made a few minutes ago
Meal 2: I will have some left over mixed vegetables and chicken from last night
Meal 3: This is going to be the tough one because I don't actually have the ingredients yet. I'm shooting for a tuna salad.
Meal 4: I'll be experimenting with tuna and celery sticks. I figure It will be easy since I'll just have some left overs from meal 3.
Meal 5: This one is also going to be tough since I'll probably be a little bored with it, but once again mixed vegetables and chicken.
Hopefully I'll have some time to take pictures and post either Wednesday or Thursday.
Meal 1: I'm actually sipping on a protein smoothie I made a few minutes ago
Meal 2: I will have some left over mixed vegetables and chicken from last night
Meal 3: This is going to be the tough one because I don't actually have the ingredients yet. I'm shooting for a tuna salad.
Meal 4: I'll be experimenting with tuna and celery sticks. I figure It will be easy since I'll just have some left overs from meal 3.
Meal 5: This one is also going to be tough since I'll probably be a little bored with it, but once again mixed vegetables and chicken.
Hopefully I'll have some time to take pictures and post either Wednesday or Thursday.
How To Lose Weight and Burn Fat After a Holiday Weekend Part 1
Holiday weekends can be tough on your waistline. But if you plan ahead, you can actually use it to your fat burning and weight loss advantage. I went to Arizona this weekend and for the most part, my diet consisted of cheeseburgers, fries and beer. It was definitely one of my Fat X diet breaks.
While my diet this weekend wasn't exactly the epitome of nutrition, the fact I had planned for it helped my waistline not blow up. I prepared for this diet break by shifting the Fat X diet guidelines to 70/30 on Thursday and Friday, meaning 70 % vegetables and 30 % protein. I skipped the splurge calories because obviously I was going to use those up during the weekend diet break.
Now as I head into the week, I will go back to the 70/30 until Wednesday. Hopefully this will even everything out and keep any fat from building up on by body. The good thing about the diet break this weekend is that it really helped to give me a mental break by not having to prepare and plan out food intake for a couple of days. Now I feel rejuvenated and ready to go back to a healthy eating plan. I'm also hoping that the extra calories this weekend will have given a boost to my metabolism.
I will post some updated pictures later this week so you can see if this plan worked. Hopefully this will help you plan out diet breaks in the future and help with your fat burning and weight loss long term goals.
While my diet this weekend wasn't exactly the epitome of nutrition, the fact I had planned for it helped my waistline not blow up. I prepared for this diet break by shifting the Fat X diet guidelines to 70/30 on Thursday and Friday, meaning 70 % vegetables and 30 % protein. I skipped the splurge calories because obviously I was going to use those up during the weekend diet break.
Now as I head into the week, I will go back to the 70/30 until Wednesday. Hopefully this will even everything out and keep any fat from building up on by body. The good thing about the diet break this weekend is that it really helped to give me a mental break by not having to prepare and plan out food intake for a couple of days. Now I feel rejuvenated and ready to go back to a healthy eating plan. I'm also hoping that the extra calories this weekend will have given a boost to my metabolism.
I will post some updated pictures later this week so you can see if this plan worked. Hopefully this will help you plan out diet breaks in the future and help with your fat burning and weight loss long term goals.
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