Fat Burning Weight loss FX Project 2009 Results

The results are in for the fat burning weight loss Fat X Project 2009. You can see the transformation and weight loss via fat over five weeks in the video. For this fat loss project I decided to use someone a little heavier, a beginner, a working wife and mother of two, so as to show that anyone can use the Fat X Program and achieve weight loss(fat loss). Also, in this project I decided not to complete the FX Program over 12 days, but to use a more conservative pace. Aleen, completed an average of three FX workouts a week.

While the results were good, I must admit I was a bit disappointed. She didn't follow the Fat X diet as closely as I would have liked. She actually took a weekend trip to Las Vegas the final week before taking the after pictures. Not good, but even so, I guess it shows the power of the FX workouts. I just wonder what the results would have been if she would have either followed the Fat X diet a little closer, or any other healthy diet for that matter.

I hope this serves as at least a little motivation for those that are still wanting to get into better shape, burn some fat and lose some weight this summer. Get your Fat X Project started today!

Fat Loss Is What You Want

When people say they want to lose weight, that statement normally means that the person wants to look slimmer, more toned, athletic, or fit into a smaller dress/pant size. Unfortunately the "weight loss" term has been used as an umbrella term to encompass all those other terms or statements. The problem with "weight loss" is that just because you step on a scale and the numbers go down, it doesn't mean that you look slimmer, look more toned, look more athletic or are going to fit in a smaller dress/pant size.

In order to look slimmer, more toned, athletic or fit into a smaller dress/pant size, the numbers on a scale mean very little. We need to start changing the idea of "weight loss" or at least stop using it as an umbrella term and start realizing that what we really want is fat loss. 

Fat loss is what's going to make you look slimmer, more toned, more athletic, and help you fit in your clothes better. The numbers on a scale aren't going to tell you if you've lost fat. They're not going to tell you whether you're more fit and or healthier. All that those numbers mean is that you could be dehydrated and lost water weight,. Even worse, you could have lost muscle or bone density!  

Being dehydrated, losing muscle or bone density are all things you don't want. These things can actually be the cause of the yoyo weight gain effect. The yoyo weight gain effect is when you lose weight fast and then gain back the same amount or even more.  This happens because of the detrimental effects being dehydrated and losing muscle mass has on your metabolism. 

So what's the answer? Stop using a scale and worrying about weight and start using measurements to measure your fat loss progress. Take a fat percentage reading, use a tape measure to measure different areas of your body, use pictures, or dress/pant size to determine if you are actually losing fat and becoming slimmer. Fitting into a smaller dress/pant size, looking more toned, more fit or athletic is what you really want.  Get away from stepping on a scale and hoping the numbers go down as your ultimate fitness goal. It's not about the scale, it's about how you look and how you feel.

Fat X Fat Loss Project 2009

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 in and was in regards to losing belly flab by doing extra cardio along with the Fat X fat burning workouts.

Hi Coach,

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,

Anthony

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.

Lose Weight By Eating Chocolate Part 2

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.

70% Cocoa Extra Dark Sugar Free Low Carb 3 oz. Bars, Twelve (12) Bars, (36 Ounces Total)

Summer Fit Not Summer Fat Boot Camp

Summer Fit is the name of my summer boot camp I started earlier this month. Yesterday a friend of mine who is participating in the boot camp called and said he wasn't going to be able to attend because he was feeling under the weather. He asked me to say something negative to motivate him and maybe he would be motivated enough to show up. So, off the top of my head I sent him a text saying, "do you want to be summer fit or summer fat?" He said it wasn't negative enough to get him to come(lol), but that it would be a great slogan. Long story short, I'm using it as the slogan for the next Summer Fit Boot Camp session.

So if you want to attend a boot camp and you're in the Pasadena area, it's not too late to get Summer Fit. The next Summer Fit Boot Camp begins Monday June 29th. Don't miss this opportunity to avoid getting summer fat and get yourself summer fit. There are two boot camps available. The first one is 5:15 p.m. to 6:00 p.m. and the second is 6:15 p.m. to 7:00 p.m. Both boot camps are held on Monday, Wednesday and Thursday. The fee is $140 for 4 weeks or $15 per session. Feel free to contact me with any questions via e-mail. I'm looking forward to hearing from you and helping you get Summer Fit!

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 in and was in regards to some rumors about Fat X 101.

Hi Coach,

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.

Jerry

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.

Fat Burning Fat X Project 2009 Updated Result Pictures

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.

I told her to not to wear white, but apparently that message wasn't received...lol I wanted to put the pictures on a black background, but since she had a black top, that wasn't going to work well. She actually showed up in all black exercise attire, but luckily she had some white pants in her bag. I'll be working with her for another week or so and then I'll post more pictures as well as as the video for youtube.

Summer Body Ready?

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.

Lose Weight By Eating Chocolate

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.

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 in to me on a social network called Tagged.

Hello Rollie,

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,

Peggy

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.

My New Protein Smoothie Recipe

If you want to burn fat, lose weight, build and or maintain muscle, protein smoothies are a must.  They're easy to make, filling and pretty tasty if made properly.  They're also really practical if you're short on time.  I usually have one in the morning before heading out and it only takes me a few minutes.  I can actually make one, drink it, and be done with my morning meal before my coffee is finished brewing.

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.

How To Make a Protein Smoothie (Video)

Low Calorie Foods For That Summer Bikini Body

We're a couple of weeks away from Summer and it's time to really get focused in on burning off the fat, losing the weight, and getting ready to wear that bikini or swimsuit.  Here are three foods that are great to add in your diet for summer time.  They're tasty, cool and refreshing. They're very low in calories and as an added plus they're packed with nutrition, especially those very important anti-oxidants.  If you're following the Fat X diet, I consider these three foods as important as vegetables.  So if you're having a hard time getting in all your vegetables, try adding these three foods to your diet to help you burn the fat, lose the weight, get fit and get healthy.

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

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 in and was in regards to working out after completing the Fat X program.

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

Gina

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.