Low Calorie Dinner Idea for Weight Loss and Fat Burning

I had a really nice dinner this evening that also happened to be low calorie and high protein.  If your weight loss and fat burning efforts are stalling, and or you are getting a bit bored with your diet, this meal will be really helpful.  So what was it?  It was chicken breast fajita tacos.  The chicken was grilled with sliced up bell peppers, and I had that wrapped up in a corn couple of corn tortillas.  This meal is low calorie and high in protein.  The bell peppers add volume and extra nutrition without many more calories.  Give this meal a try.  I'm sure you will enjoy it. It will be a great addition to your weight loss and fat burning diet.

4 Tips for Fat Burning Workout 1

Here are four tips to help you with Fat burning Workout 1 and ensure it's effectiveness.

• Make sure to keep your arm straight during the turkish get ups.

• Keep your butt back when doing the deadlift

• Make sure to keep your back straight during the deadlift

• Use a full range of motion on the dumbbell presses (feel the stretch in the chest muscles on the bottom portion of the exercise)

Isotonix Product Review Part 2

I finished using the 30 day supply of the Isotonix product I was sent to review a couple of month ago.  I wanted to wait a while before I wrote the final review so as to see if I would notice I difference from when I was using it, and when I stopped.  I told the rep I would try it, but that I would give an unbiased review.  So after taking it for 30 days, and now being off of it for a couple of months, I can't say I noticed any a difference.  Unfortunately, while I do believe you should supplement with some type of anti-oxidant, I can't recommend Isotonix at this point because of it's price, and the lack of noticeable effects.

Part 1

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 in regards to the Fat X workout 11 or day 11 of the Fat X program. 

I was wondering if was OK to use a barbell instead of dumbbells for this workout.  Also, could you explain why you chose to use dumbbells for this workout instead of a barbell.

Thanks,

Chris

The main reason I use dumbbells for this workout and most of the other workouts in this program is because this is a strength training exercise program with an emphasis on calorie burning.  Because the program can be done in 12 days, it was very important for each and every workout to work synergistically to burn calories and stimulate lean body tissue efficiently.

There are pros and cons to using dumbbells and barbells.  One of the pros to using a barbell is that you can use heavier weight. Using heavier weight is important in building absolute strength.  Gains in absolute strength can reap rewards in your fat burning goals down the road.  The problem with using a barbell in a workout like this is that it can be a little difficult and time consuming to switch between weights. Dumbbells work well in a workout like this because it is a little easier to switch between weights.  Your body will actually work a little harder using dumbbells because while you work the main muscle, smaller muscle groups have to help stabilize and balance the weight.  This works well to burn extra calories.

Ultimately, the most important thing is that you get the workout in.  If you are more comfortable using a barbell or that is all you have access to, by all means use it.  The choice of dumbbells or barbells make a relatively small impact on the success of the program compared to the order of the exercises and method in which they are implemented.  

Los Angeles Fitness Expo 2009

It's time again for the Los Angeles Fitness Expo. It's going on this weekend at the Los Angeles Convention Center. This is a really nice event if you want to check out the latest fitness products, diet and workout supplements or just want to check out some pretty cool sporting events like MMA, power lifting, sumo wresting and max rep competitions, just to name a few.  There are also a bunch of one hour seminars on all aspects of fitness and health.  I'm personally hoping to be able to attend Dr. Nick Delgado's Newest Methods to Improve Anabolic Strength and Personal Performance presentation.

On the convention floor you can always pick up a bunch of diet and workout supplement samples.  I attended each day last year, and came out with a bag full of free diet and workout supplement samples each day. If you want a caffeine fix, there's plenty of pre-workout drinks you can sample also.

The tickets are $15 each day, or $20 for the weekend.  Here's the website if you are interested in checking it out.  www.thefitexpo.com

3 Foods You Should Add To Your Diet

If you want to burn fat, lose weight, get fit and get healthy, I picked out three foods that you should add to your diet to help you with those goals.  I picked these three, not only because they are extremely nutritious, but also because they are easy to get into your daily diet.  Drum roll please......and here they are:

Blueberries

• Rich in anti-oxidants
  
• High in fiber, vitamins A and C
  
• known as the "brain booster"

Walnuts

• HIgh in heart-healthy omega-3s 
  
• High in anti-inflammatory polyphenols 
  
• Contain protein 

Cherry Tomatoes

• Packed with the antioxidant lycopene
  
• Just as high in lycopene processed or fresh
  

Frozen blueberries in a protein smoothie are great.  Walnuts mixed in with small chunks of dark chocolate and other nuts make a great tasting trail mix.  Leave some cherry tomatoes in the fridge and they make an quick and easy cold snack.  These are just a few methods to getting these nutritious healthy foods in your daily diet.

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 in regards to diet and workout supplements. 

I have a $50 dollars to spend on workout and diet supplements this month and I was wondering what you would recommend? Thanks

Jim

I'm assuming these $50 dollars to spend on supplements are left over after stacking your kitchen with healthy groceries, such as lean sources of protein and vegetables.  In that case, I would first go with a protein powder.  Protein is important in feeding your lean body tissue. Lean body tissue helps keep your metabolism revved up.  Secondly, I would go with green tea, either the tea itself or an extract.  Green tea is a good anti-oxidant as well as a metabolism booster.  Finally, I would go with a fish oil supplement.  Fish oil is a good source of fat, which helps your cardiovascular health, it's anti-inflamatory and it helps your body balance out and utilize bad fat.

These three supplements aren't all that exciting, but they are proven and serve as a good solid supplement base and foundation to a healthy diet.  They will help your fat burning, weight loss and fitness goals, directly and indirectly. 

Taking a Diet Break, Not Cheating

Some people still refer to days that you don't follow a healthy diet cheat days.  I don't like the term "cheat day" or "cheat meals" because of the negative connotation.  If you've been reading my blog for a while, you probably know that I prefer the term diet break.  After all, you should reward yourself after doing well, and it shouldn't be a negative thing.  Anyway, today I'm taking a diet break.  I've had a really good week as far as eating healthy and sticking to the Fat X diet, so I'm rewarding myself.  I'm heading out to the Laker game in an hour or so and that's when it will start.

If you've been on a healthy diet and have been using the Fat X workout plan, go ahead and take a diet break.  You deserve it and it will actually help you long term.

Diet Fixing

When I take on a new client  I'll have them keep a food and diet log for a week.  After that, I'll look over it and make small suggestions. I find using this method more successful than a complete overhaul because it let's the client continue to eat as they normally would, with the exception of a few small changes.  Usually those changes are in the direction of getting their vegetable and protein intake closer to the Fat X diet percentages.  Here's an example of a day in a recent clients diet food log and the  suggestions I made.

Original Diet and Food Log

Breakfast Suggestions

Breakfast sandwich 

(egg, bacon, ham) More egg whites, less whole 

Coffee lose the bacon, more ham

sugar substitute in coffee

Lunch

Left over spaghetti  less pasta, add vegetables and a

Coke protein source

Dinner

Steak Use lean cuts, add vegetables

Potatoes skip the bread or reduce amount

Garlic bread with butter

Evening Snack

Cookies and milk non fat milk, ritz crackers 

natural  peanut butter

As you can see, the suggestions can easily be implemented and add nutrition, while lowering excess calories.  The added nutrition via vegetables will also improve energy levels and raise the overall fiber content in the diet.  Another thing to note is that the volume of food is still about the same, meaning there isn't less food, just better healthier food which will avoid the dreaded metabolism killer "starvation mode" and the urge to binge.

Try doing this with your diet and good luck with your weight loss New Years resolution.

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. Todays question was e-mailed in and was in regards to fitness equipment.

I hired a personal trainer for a few weeks and now I think I'm ready to work out on my own.  I was thinking of putting together a fitness room at home and was wondering what I should buy as far a fitness equipment.  I have a budget of about $700.  

Thanks,

Roger

Most people spend way too much money of cardio equipment that can only accomplish one exercise.  When starting a fitness room/weight room or home gym, you should start with the most versatile equipment first.  In my experience that would be a set of dumbbells.  After that would be a barbell set and the a power rack.  Once you have that in place, you can add less versatile equipment.

As far a budget is concerned, I would check craigslist or amazon first so that you can save money.  Ultimately, when it comes down to buying weights, 5 lbs are 5 lbs so the cheaper the better.  $700 should be able to get you a nice start.

A Healthy Breakfast Idea To Start Your Week

Monday morning for most of us begins the work week and it tends to have a negative feel to it.  It's the end of the weekend and back to the grind.  If you're on a diet or trying to change you eating habits, try to think of Monday morning as an opportunity.  It's an opportunity to start fresh.  So here's a healthy breakfast idea to kick of your weekly diet plan on a good note.

1/3 Whole Egg and Egg White Omelette 

I call it a 1 /3 omelette because I use a whole egg to 3 egg white ratio.  You can add ham, bell peppers and tomatoes or any other recipe you prefer.  The key here is to also have it with a side of fruit, such as half an orange or a couple of slices of melon.  Add a 1/2 cup of berries to add nutrition without many more calories.  In addition, for a good source of fat, I suggest a few mixed nuts.  All together this breakfast starts you off with good sources of carbs, protein and fat.  Definitely a healthy and nutritious way to start the week.

Comment with any recipes you enjoy. Have a great week!

Junk Food That's Not So Bad

As I was getting ready to watch play-off football today, I decided to go to the grocery store and pick up some snacks.  Normally I take a diet break at least one day during the weekend and try not to worry too much about what I eat.  But today was a little bit different.  I wanted to start compiling a list of things that are normally considered junk food, but really aren't all that bad or at least not very high in calories.

As I was walking through the grocery store reading a few nutrition labels, a bag of cheese puffs grabbed my attention.  I picked up the bag and took a look at the nutritional label.  To my surprise, a serving only had 130 calories and only 4.5 grams of  fat (about 40 calories).  Usually servings tend to be small, but actually 30 cheese puffs were considered a serving.  Not bad.  It's a good amount to satisfy a craving of junk food, and not kill your diet.

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 is in regards to losing weight or fat in the thigh area.  I was sent in via a message on myspace.

I have really fat thighs, but the rest of my body is OK.  Is there any specific exercise I can do to reduce the fat on my thighs faster or slim them down.

Joan

There’s a very popular myth around that just doesn’t seem to go away.  The myth is that by exercising a certain part of you body, that body part will get smaller or slim down.  This myth is perpetuated by infomercials and the uninformed. There’s good news and bad news.  The bad news is that it really is a myth.  Educating yourself on the basics of anatomy and the human body will help you understand why, but let me get back to the good news and answer your question.

You most likely have what is commonly referred to as a pear shape body type.  What this means is that most of your fat storage sites are in the, legs, thighs, and butt.  If you want to make this area smaller, the only answer is to lower you body fat percentage.  Luckily for you, you have found the Fat X program, the best method to accomplish fat weight loss and the lowering of body fat percentage.

I would suggest taking measurements all around this area or having your body fat assessed every time you complete the Fat X program.  Those measurements should be smaller each time, up to a point where you body fat is in a good range.  At that point, you can add many more rest days and active rest days to the Fat X program and use it for maintenance.

 

Calorie Burning Tip of the Week

If you're a morning person, try to get your workout or exercise in first thing in the morning.  Exercising in the morning can help you burn extra calories by having your metabolism kicked up early, and that early morning boost can last throughout the rest of the day.  This works especially well with coupled with a healthy diet like the Fat X diet.

If you're not a morning person and would rather work out later in the day, like I do, you can still get the morning boosted metabolism effect by getting in a few minutes of exercise or intense activity on an empty stomach before taking a shower and having breakfast.  Having a cup of black coffee or other source of sugar free caffeine before this exercise or intense activity can help start the thermogenic process.