Fat Burning Workouts, Videos, Tips and Diet by Fitness Coach and Personal Trainer -Coach Rollie
Fat X Fat Loss Project 2009
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 in and was in regards to losing belly flab by doing extra cardio along with the Fat X fat burning workouts.
First I just wanted to say I've enjoyed your workout videos thus far. I'm on day 8 and doing great.
But I have a question about incorporating cardio into these workouts. Basically, my goal at the moment is to lose the belly flab that I've gotten due to my first two years at college (I'm 20 years old). Toning my muscles is important to me too (like I do want big arms and abs) but I want to lose the belly flab most importantly. I was wondering if in addition to your workouts, would it be ok to run like 25 minutes beforehand (a little more than 3 miles)? I used to be a runner in high school, and I'm not completely out of shape now (even tho I don't look it exactly). The fact of the matter is that I can do the run and then your workouts no problem. Is this ok? I saw that cardio could hurt my losing goals on your website so I was wondering if I should stop running so much. Keeping up with the diet is kind of difficult; I can't seem to get that many veggies in, but all i eat are turkey wraps with one slice of cheese and protein shakes.
Thanks ahead of time and I appreciate your help,
Did you read both parts of "Cardio Can Hurt Fat Burning Goals"? If not, read up on that article. The gist of it is that cardio is actually any activity that elevates your heart rate into a certain range for a prolonged period of time. The Fat X fat burning workouts, done properly, not only serve as strength training, but also as cardio. My suggestions is to save your energy so that you can give the Fat X (FX) fat burning workouts 100%. If you tire yourself out with 25 minutes of running, which doesn't stimulate you metabolism the way strength training does, you will not get the most out of the Fat X fat burning workouts and workout routine. If you feel the workouts are too easy, use heavier weights, do more circuits within the alloted time, or finish faster as some of the workouts are based on total time required to finish. For further help, or to make sure you are doing the workouts properly make sure to download the FX workout guide.
As far as diet is concerned, it seems you're on the right track, but getting in more nutrition via vegetables, berries and fruit would be a good idea.
In part 1 I mentioned that I had a secret, I ate chocolate every day of my Fat X Project. I also mentioned why I believe it helped me lose fat weight and that one of these reasons was that chocolate elevates serotonin levels in the brain. Before you go out and load up on Snicker, Hershey and Twix bars, let me explain what type of chocolate I'm referring to and also a little more on serotonin and how it can help with weight loss and fat burning.
The type of chocolate that's found in common candy bars is referred to as milk chocolate. This is not the type of chocolate that will boost your serotonin levels and help with weight loss. The type of chocolate I'm talking about is referred to as dark chocolate. Dark chocolate is considered chocolate that contains 65% cacao or more. The more cacao it has, the more bitter it tastes, but also the more helpful it is in weight loss and fat burning.
So how does dark chocolate help with weight loss and fat burning? Here's were serotonin comes into play. Dark chocolate has been shown to boost serotonin levels. Serotonin has various functions, but what is of interest to those that want to lose weight, or burn fat, is that it controls appetite, mood, and anger. BINGO!
Now this doesn't mean you should go eat two or three bars of dark chocolate. Dark chocolate is still high in calories so you do have to moderate intake. When I did the original Fat X Project I had a a couple of pieces throughout the day and I do believe it helped with cravings for other types of junk food. Maybe it's just me, but it does make sense. Give it a try and see if it helps you.
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 in and was in regards to some rumors about Fat X 101.
I read a rumor on a fitness forum that Fat X 101 was going to shut down. Say it ain't so! I love the workouts and the other info you post.
Last week there was a problem with the video links and rumors began floating around that the site might be shut down. Fortunately, it was just one of those technological quirks and I was able to fix it relatively quickly. I'm happy to say that the links are up and running, the videos will remain free and that the site is definitely not shutting down. As a matter of fact, I'm working on some really cool things that I'll be posting this summer. I do want to thank everyone for the kind e-mails, checking out the sponsors and for downloading the workout guide. All that helps keep the workout videos and other info free.
Here are the updated pictures for the fat burning Fat X Project 2009. This year's project was meant to show that weight loss and fat burning results could be achieved using the Fat X fitness and diet program at a slower more conservative pace. I also choose an older, married woman and mother of two to show the range of the Fat X program. These pictures where taken on the fourth week before we got into the 12th workout. Results look good so far, but there are more to come. Unfortunately she has to go out of town this weekend so I'm hoping we can pick up where we left off next week. I've advised her on special things she should do with her diet while out of town so I don' t think it will be a problem.
The June gloom is fading and it's time to bear some skin, get in a bikini or a swimsuit and enjoy the summer sun. Are you ready? Have you been working on losing the gut, burning some fat and losing some weight. If not, you still have some time. Summer officially begins this Sunday. If you haven't been working on that Summer body, it's not too late to start. Remember, the Fat X Program is set up so as to lose fat weight fast. You've seen the results in can produce in 12 days. Get started as soon as possible, and even if you don't complete the program in 12 days you can still have most of the Summer left to enjoy your new fit and summer ready body. Download the workout guide, watch the videos and get started ASAP.
There's a secret I haven't told. I eat chocolate. As a matter of fact, I ate chocolate almost every day of my Fat X project. That's right, for 12 days, during the original Fat X project experiment, I ate a piece of chocolate and I lost weight. More importantly, I lost fat and became a lot more toned. How could this be? How can eating chocolate help you lose weight?
There's a couple of reasons why chocolate helped me lose fat weight during the original Fat X project. One, it helped me not obsess over junk food and sweets because I knew I would get some. When putting together the specifications of the Fat X diet, one statement kept bouncing around in my head " if you repress, you obsess". This is why in the Fat X diet there's a five percent allotment for "splurge food".
The second reason why I believe chocolate helped me lose fat weight and get more toned during the original Fat X project is because of the health benefits of chocolate. One of those benefits is that chocolate is high in anti-oxidants. Another health benefit is that it contains theobromine and phenethylamine, alkaloids which have been linked to boosting serotonin levels in the brain. You might be asking: "Why should I care about serotonin levels in my brain, I just want to lose some weight". That's a good question. For the answer, check in on part 2 where I'll discuss how serotonin will help you lose weight and what kind of chocolate you should eat to boost serotonin levels.
Well I checked out your website and was wondering if you had someone that has done or still doing your program that was extremely overweight and has lost weight. I have done the gym thing and the different diet pills. In fact I think I still have some of the pills left. I know im not healthy because of my weight. Im not like most overweight people, where all they do is eat when they are sad or depressed in fact im the opposite. I barely even eat because I make sure my children eat before I do. Im a single mother raising 2 children on her own and money is extremely tight. I wasn't always fat, I use to be really skinny wearing sizes 1 and 2 in jeans. Started gaining weight when I got pregnant, had 2 c-sections and the doctors almost lost me both times, and I wasnt allowed to do anything. So I was stuck being overweight and im now 34 and sick of being the size I am. OK now since I feel somewhat embarressed could you tell me if you have someone that has done your program and actually lost the weight.
Thanks for your time,
Yes, I've had several people with situations like yours do the Fat X program. Some have lost a lot of weight just doing the diet and working through the program at a more conservative pace. Obviously it takes some time, but it works. You just have to be a little bit more patient. I'm working with a client now who is 37 and a mother of two who has agreed to let me post her before and after pictures. I'm currently working through the Fat X program with her. She's in the pictures above. I agreed not to post her face and other angles until the program is complete.
This week I had some left over ingredients and like I normally do with left overs, I decided to experiment a little. I first learned how to make protein smoothies about 15 years ago while working at a health food store. The store had a juice and smoothie bar and I would frequently work that area of the store. One of the most important things I learned while working there is that most berries and fruits make a good mix for smoothies as long as you use some kind of vanilla flavoring. So what I tried this week was some frozen strawberries, pineapple juice, and vanilla protein powder.
This smoothie was so good that I've been hooked on it for the last week. One thing that you do have to watch out for, especially if you're trying to burn fat and lose weight is the amount of pineapple juice that you use. It's a bit high in sugar(carbohydrates) so I would suggest only using 6 -8 ounces. You can add some water if you want your smoothie to be a thinner. Anyway, give it a try and let me know what you think. Also feel free to add to comment with any protein smoothie recipes you might have.
1. Strawberries : One cup of strawberries contains approximately 45 calories.
2. Watermelon: One cup of diced watermelon contains approximately 46 calories.
3. Cherries : One cup of cherries contains approximately 78 calories
I downloaded the Fat X Workout Guide about a month ago and just completed the program. In total I lost a couple of inches of my waist and about 12 lbs. I was wondering what I should do now? Should I do the program again or do I need to move on to something else? Thanks for your help
First of all, congrats on your weight loss, more importantly, congrats on losing the inches. I would recommend doing the Fat X program again. Like they say "if it ain't broke....". Hopefully you logged in your progress in the workout guide the first time through. Now you have some numbers to guide and motivate you. Also, you can try completing the program faster( less days) as one of your goals.