My FX 12 for 2010

Over the weekend I  finished up the Fat X Program and with that, my FX Project for 2010 is complete.  Although I stumbled with the diet a bit towards the end, that layer of belly fat I was fighting with since the holidays is almost all gone.  As always, there are things I could have done better, but as I always tell my private clients and people that do the FX 12, learn and improve next time around.

Tips and Tricks for Finishing up the FX 12

Tip #1

Make sure you have enough vegetables and lean protein sources available.  I ran out the last few days and then had to scramble to make FX approved meals.

Tip #2

Make sure to have enough water available.  Again, I made this mistake and actually might have gone into some of my workouts slightly dehydrated.

Tip #3

Don't forget berries.  I mentioned in the past that I consider berries as useful and nutritious as vegetables on a fat burning diet.  So if you can't get in enough veggies, try to fill in the gaps in you diet with berries.  They're highly nutritious and packed with anti-oxidants.

While the results for me turned out well, I still have some fat to burn, and there are other fitness goals I want to accomplish.  The most important thing for me is that the FX 12 got me back on track, re-motivated and ready to improve on these results. I'm close to having the summer body I want.  Now it's time for you to get the summer body you want. Let's do this! 

Will I Notice A Difference? Q&A 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 it's in regards to the effectiveness of the FX 12 on low body fat and getting nice abs.

I dont have much fat to lose, I'm already at 8-10 % body fat. What I'm wondering is if I do your 12 day routines will I notice a huge difference in my appearance? I need to get muscle tone and some toned abs for the coming months. Also, I noticed you don't have that many core exercises in your program, could I really get nice abs from your program? Hit me back coach.

-Ryan 

Even though your body fat percentage is low, losing more fat and building some muscle will make a big difference.  The lower your body fat percentage is, the more your muscle tone will show through.  Since your fat percentage is already low, building some muscle and losing a bit more fat will definitely be noticeable.  Check out Richard's results.  I will also be posting the results of my FX 12 program for 2010 results soon.

 As far as core exercises are concerned, there are six exercises in the FX Program that directly work the core.  With that being said, your core engages indirectly in many of the other exercises, especially the full body exercises.  It would be impossible for you to complete some of the exercises without having your core engaged to support your body .  

 

Tips and Tricks For FX Workouts and Days 4-8

I finished up day 8 of the Fat X program yesterday and on this tour of duty I've officially made it to day 9.  The layer of belly fat I've been fighting with since I put in on over the holidays is finally starting to come off.  Here are a few more tips to help you burn the fat and lose the belly flab if you're doing the Fat X program or or planning on starting it.

I'm changing up the five minute warm up at the beginning of every exercise session (FX workouts) so as to challenge my body a bit and burn extra calories.  Your body becomes efficient at doing something the more you do it so you burn less calories if you maintain the same warm up.  By switching it up, your body needs to adapt and will work a bit harder.

As far as my diet is concerned, over the last few days I've been making large pots of mixed veggies so that I always have some ready to go.  This makes it easy just to find a protein source and mix it in.  It doesn't look pretty a lot of the times.  I take pictures of some of my meals and post them on Facebook, and a friend said " that looks like dog food"  lol.  That particular meal definitely did, but luckily it didn't taste that way.  It was actually pretty good.

Here's a motivational tip, remember that the workouts are short.  This will keep you mentally in the game.  Even though my body has been sore, and I've been tired from long days at work, knowing that the workouts tend to be under 30 minutes helped me motivate myself to push through them and get them done.

Today is active rest day and I'll probably some MMA training.  My muscles will get a rest from intense weight training and should be ready for FX workout 10 tomorrow.

Coach Rollie Likes: Fight Academy MMA Pasadena

Every week or so I feature a product, service or business that I personally like and that can possibly help you in your fat burning/fat loss, health and fitness goals.  Today in "Coach Rollie Likes....."  I'm featuring The Fight Academy in Pasadena, California.

Workouts can become mundane if you don't change them up every once in a while.  Changing the location of your workouts, your workout routine and people you train with and or around can spark your motivation and keep you on track with your fat burning, weight loss, and fitness goals.  Last Summer I changed up and worked out at the Fight Academy in Pasadena for a month. I also trained there for a week while I was on vacation in December.

The Fight Academy is an MMA training gym in Pasadena, California and it's the place to be if you want to train in MMA (Mixed Martial Arts), get in MMA workouts or just learn self defense and get in shape.  It's a great looking place, and even better, the instructors are great! Savant Young is one of the instructors.  I met him a few years back and even though he looks like a mean dude, he's actually a really nice and personable guy. 

Savant is not just some guy that teaches MMA, he's an actual MMA fighter that's been in the the ring, in the cage and is teaching from true experience. His teaching methods get straight to the point, no fluff, no excess, just the stuff that really works in MMA.  Check out his fight against Lion Takeshi in Japan a couple of years back.  By the way, Lion Takeshi was highly ranked at the time, I believe he was #2, and the fight against Savant was supposed to be a warm up before stepping up for a title shot.

Another instructor that I took some classes with is David Dunn, a BJJ (Brazilian Jiu-jitsu)black belt and awesome instructor.  He really focused on cleaning up the basics and doing things properly.  Small tips and tricks I learned in his class have definitely paid off in grappling sessions for me.

If you're in the area, I would definitely recommend you stop by and check it out. They have classes in MMA, kickboxing, and Brazilian jiu-jitsu.  Classes for kids are also available.  It's located at 61 West Valley Street, Pasadena CA 91105.  Their phone number is 626-737-0442.  And if you'd like to see a real MMA fight, they are host an MMA event known as Proving Grounds.

If you know of a product, service or business that you think I might like and can help others in their fat burning/fat loss, health and fitness goals, feel free to e-mail me with that information.  I'll check it out, and possible feature it on "Coach Rollie Likes......".


For more MMA stuff, check my other website www.ChingasosMMA.com.


Subject Fight Ready's Fat Burning Results

Tips and Tricks For FX Workouts 1-3

As I wrote earlier this week, I've started another tour of duty with the Fat X Program.  The goal is to burn some fat I've accumulated in recent weeks,  lose an inch or so around my belly and get Spring fit.

I'm on day 3 of the Fat X fat burning program and I completed workout 3 this evening. I wanted to share some tips and tricks through the first three days.

Diet wise, I've been finishing each day with a protein drink and a couple of fish oil capsules.  I've also been concentrating on pre-preparing the following day's meals.  And of course, I  drink plenty of water, get in plenty of protein and eat my vegetables per the Fat X diet.

Workout wise, I've been concentrating on using the heaviest weight possible for each of the exercises.  On day 1, I used a barbell for the deadlifts and packed on 185 lbs.  Of course for beginners that would be heavy, but for advanced athletes that's a good weight.  I wanted to mention this because some people I've talked to go a bit too light with the weight and don't get the most out of the exercises and workout program.  In the videos I used really light weights just for demonstration purposes.  If you're a beginner you're going to have to experiment a bit.

On to day 4 tomorrow and more fat burning, muscle toning, and Spring body gettin'

Any Tips To Get Over Being Intimidated By Weight Training? Q&A 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 it's in regards to being intimidated my weight training.

I've been trying to lose weight over the last few months and It's just not working.  I'm frustrated and I'm ready to try your program, but I've never done any kind of weight training before and I'm a little intimidated.  Is there any tips you can give me to get over my intimidation and get my weight loss on track?

Than you,

Ron

There's nothing wrong with feeling intimidated or apprehensive when trying something new.  The best way to deal with that is to be fully prepared.  Watch the videos and download the workout manual.  The more prepared you are, the more confident you will be.  This is something I learned in my college days when taking a speech class.  Proper preparation was beat into our brain by the professor and it worked wonders.

Now to your weight loss issue.  I would like you to read Weight Loss 101. It is important to realize it is more important to lose fat a.k.a burn fat that just over worrying about weight and numbers on a scale.  Good luck with the Fat X Program and feel free to e-mail me with any more questions.

Coach Rollie Likes....

Every week or so I feature a product, service or business that I personally like and that can possibly help you in your fat burning/fat loss, health and fitness goals.  Today in "Coach Rollie Likes....."  Pure Protein bars.

I normally have my private clients keep a food log/journal.  When they hit a plateau in their fat loss and or fitness, I look through their diet. Protein is usually deficient and tends to be the culprit in their plateau.  It's also understandable.  It's difficult to get in protein without also getting in excess fat or carbohydrates in your diet. One easy solution is protein bars.  The problem with most protein bars is that they don't taste very good, and or they're pricey.  I like Pure Protein bars because they taste relatively good, and they are also relatively inexpensive.  If you need to add protein to your diet in an easy an efficient manner, give them a try.

If you know of a product, service or business that you think I might like and can help others in their fat burning/fat loss, health and fitness goals, feel free to e-mail me with that information.  I'll check it out, and possible feature it on "Coach Rollie Likes......".

Another Tour of Duty With The Fat X 12 Day Program

Over the last couple of weeks I injured my middle finger. The injury to my middle finger caused me to take a step back from FX type workouts. When I don't exercise regularly, for some reason, it kills my motivation to eat properly. The result of all that has been a fat layer building over my abs, my energy level has gone down during the day and I've been feeling sluggish. That all ends today!

I'm putting myself back on the Fat X 12 Day program to burn off this layer of fat that's building over my abs. I'm also looking forward to getting back on the Fat X diet and getting my energy level back up. No more messing around. I've given my finger a few days of rest and therapy. So even though it's still not 100% percent, I'm starting my Fat X project today! No more excuses, I'm tired of being tired and I want my abs back!

What Can I Do About Fat Arms? Q&A 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 it's in regards to fat arms.

Hi Coach Rollie,

Is there an exercise I can do to make my arms smaller? I'm a female and I have big upper my arm and a lot of fat there.  I've been doing a lot of arm exercises like curls and tricept stuff but they just look bigger.  This is so frustrating.  What can I do about fat arms?  Ahhhh...help.

Thanks,

Sandy

This is a common problem and most females end up making the problem worse by doing more and more arm exercises.  Usually what ends up happening is that you build muscle in that area which pushes out the fat, in essence making your arms appear bigger.  What you should be doing is concentrating on losing/burning the fat through a complete fat burning fitness program and diet.  If you haven't done the Fat X program yet, get started and start losing the fat and getting a more toned look.  You will notice the fat loss in your most prominent fat storage areas.  If one of those areas happens to be your arms, you will definitely notice a difference there.

Easy Tips To Jump Start a Fat Burning Weight Loss Diet

I've been doing fitness coaching/training professionally for about 10 years and in my experience, while my workouts are tough, getting the diet right is the toughest part. The diet tends to make or break someone's fat burning, weight loss and fitness goals. Here are two tips that will jump start your diet and get you on track to accomplishing your fat burning, weight loss and fitness goals.

Simple tip number one is to add a vegetable/vegetables or berries to every meal. Both vegetables and berries are highly nutritious and they tend to be low in calories. By adding vegetables or berries to every meal you will make that meal more filling and nutritious. Making your meals filling and nutritious is highly important if you want to succeed in fat burning, weight loss and fitness long term.

Simple tip number two is to include a protein source in every meal. Protein is what is going to help repair, build and maintain muscle. Muscle is very important in keeping your metabolism boosted. A boosted/fast metabolism will help you burn fat and lose weight short and long term.

If you're just starting out, don't try to get to complicated with your diet. Start with these two easy tips and adjust your diet from there as necessary. Good luck!

Top 3 Leg And Butt Exercises (Lower Body)

First of all let me make clear that leg and butt exercises are not just for women, men should be doing them too. Not only are leg and butt exercises good if you want to lose fat and tone up, but they're are very important in increasing your athleticism and fitness level.

Your leg muscles are large muscles that require a lot of energy to function, so by exercising those muscles, you burn a lot of calories and boost your metabolism significantly. So with that being said, here are the top three exercises that will work you lower body a.k.a legs and butt.

#1. Full Squats

Squat have gotten a bad reputation because most people do them wrong, placing the stress on the knees and not on the leg muscles. Check out Fat X workout 10 for an example of how to do full squats.

#2. Lunges

Lunges done properly require most of your leg muscle to work hard and unilaterally. Take a look at the second half of Fat X workout 3 for an example of how to to lunges.

#3. Cross Jumps

Cross jumps are a plyometric exercise that help you develop power, speed and explosiveness. Three things that are required in peak athletic performance. One of my training philosophies is to exercise to improve athletic performance and your physique will follow. Just take a look at the physiques of top athletes in sports. An example of cross jumps are also in Fat X workout 3.

Is Yogurt Good on a Weight Loss Diet? Q&A 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 Facebook and it's regarding yogurt on a weight loss diet.

Hey Coach,

I was wondering if I should add yogurt to my diet. I'm doing your fat loss program and it's going well so far, but I heard that yogurt is good for weight loss. What do you think.

Yogurt has health benefits but it has no direct link to weight loss/fat loss, at least none that I've read or heard about. With that being said, some yogurts do have a good amount of protein and yogurt is also good for your digestive system. So, indirectly it can help you in your fat loss/weight loss goals. I would be careful though as some yogurts are extremely high in sugar/carb content. Read the labels and choose wisely.