It's crunch time if you want to have your body look great this Summer.  It's never too late to start, but if you need a little help burning some fat, losing weight and toning up, here are two quick tips that I'm currently following that will help you achieve your Summer body. Tip number one is something that I normally do when I really want to burn off that last layer of fat and achieve that sought after "toned" body look.  I absolutely make sure that I'm getting in enough protein!  Here is a quick protein smoothie a.k.a. protein shake recipe with high quality ingredients and highly nutritious ingredients.   1/2 cup of frozen blue berries 1/4 cup of frozen strawberries 1 cup of Kefir  I scoop of vanilla protein powder  No time to make a protein smoothie?  Tip number two, and something that I do every time I have a cup of coffee is that I throw in a green tea, tea bag.  This is done so as to get as much green tea in my diet as possible

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 (FX12).  Today's question was sent in via my Facebook and it's regarding fitness equipment. Hello Coach Rollie, I did your fat burning program a few months back and lost a couple of inches around my belly.  At the time I had a gym membership and now I don't.  I've since then gained some fat back and I want to get back on track, losing the fat and getting a sixpack this summer.  Anyway, I was wondering if you had some advice on where the best place to purchase some fitness equipment would be as i'll be doing the workouts at home this time around. Thanks a lot, Chris M. Chris, as you know, the FX 12 requires very little equipment and luckily there's craigslist or another good choice is Amazon where you can get equipment at a good price.  I would highly suggest looking into getting those adjustable dumbbells( Bowflex Sele

Do you suffer from FBS (Flat Booty Syndrome)?  If your booty, or should I say bootay, is flat, small, flabby or just plain not as bootylicious as you would like it to be, I have the prescription that will solve your FBS.  There are three exercises that will get you on the fast track and on your way to enhancing, toning and making the booty of yours more bootilicious than ever before.  If you've been burning the fat, and getting toned with the  Fat X Program (FX 12), then you already know the power and effectiveness of these exercises, but if you're new to Fat X 101 and the FX 12, then I'll go over these exercises that target the booty/bootay, and you can start becoming bootilicious ASAP. First on the list is the squat.  The squat is known as the king of lower body exercises . It's not just for aesthetic purposes either, strength and conditioning coaches know it to be a power producer for athletes and you will see it implemented in any high level strength and conditioni

Most people that want to burn fat and lose weight fail because they spend too much time with ineffective exercises to accomplish their goal.  If you want to burn fat and lose weight effectively there are a few things to look at when you chose exercises and plan your workout routine. If you want to burn fat and lose weight effectively, the first thing you need to know is that exercises burn calories, so you want to chose exercise that burn the most calories in the least amount of time.  This will save you time and make your fat burning and weight loss goals efficient. Multi-joint exercises will burn more calories than single joint exercises. Multi-joint exercises are also more effective than single joint exercises in stimulating muscle.  Stimulating muscle means that that muscle can grow, get stronger and in the long run rev up your metabolism to burn more calories when at rest. Another thing that is important if you want to burn fat and lose weight effectively is how you combine exe

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 (FX12). Today's question was emailed in and is in regards to exercise, working out and best time of day. Hello, I was planning on starting Fat X on friday after I get all the groceries done. I was just wondering what time of the day would be best to do the workout exercises. Would it be better before dinner or after dinner or is there a specific time in which more calories can be burned doing the fitness program?   Thank you, Kiqo  im highly motivated to lose this last bit of fat The best time to workout/exercise is when you have the most energy.  There have been studies done on calorie expenditure and time of day, but ultimately it comes down to the best time for you to put in your best effort.  I've personally have tried working out at different times of the day with the only difference being that it is more convenient for me to exerc