How Do I Keep The Weight/Fat Off? 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 (FX12).  This week's question was e-mailed in and is in regards to keeping the fat off after completing the FX 12.

Hi Coach,

I hit a plateau in my weight loss about a month ago and nothing was working.  I decided to try your fat burning program and start my own Fat X Project.  I also read your tips and info about not worrying about weight and focusing on fat loss and losing inches and it worked!  I dropped two dress sizes since then.  How do I keep the weight and fat off and continue burning more fat, at least slowly?

Gina

Gina, first of all congratulations on your fat loss and dropping those two dress sizes.  There's a few things you can do.  You can either continue with the FX 12 and just spread it out over a few weeks by adding in more rest days, active rest days, or other activities. Or, you can also experiment with another fitness program.  I would makes sure that it's another weight training based fitness program.  Most importantly, continue with the Fat X diet, or another healthy diet plan.  Whatever you chose to do, good luck, and remember you can always get back to the Fat X Program a.k.a FX 12 to get you past a plateau or just back on track.

My Current Fat Burning Fat X Project

When it comes to fitness and losing unwanted fat weight, Summer is a motivating time for most people,including myself.  Unfortunately, this Summer I got off to a bad start adding unwanted weight via body fat. Like most people, I tend to store fat in and around my stomach, belly and waist area.  Last week I decided to put myself on the Fat X Program, a.k.a the FX 12 to get rid of that unwanted belly fat and regain my six pack abs.  I completed  Day 8 on Sunday and decided to take a progress picture before completing fat burning FX workout 8.

As you can see in the picture, I seem to have burned off most of the fat and unwanted weight I slapped on in the last few months, but there is still more to go.  My goal is to get the best results on the FX 12 for me yet.  Here is a before and after picture of my last Fat X Project using the FX 12 I completed a few months ago.

5 Reasons Why You're Not Losing Weight

Over the years I've worked with several clients that have come to me with the goal of losing weight.  Usually it's because they've been trying a lot of things that haven't worked and so they come to me with the question: "Why am I not losing weight?" When looking into those clients diets, workout routines and lifestyle, a few things become glaringly evident as to why they are not losing weight, or why they are not losing as much weight as they believe they should be losing.  After correcting these issues, their weight loss goals easily get on track or get back on track.

Here are the top reasons why you may not be losing weight.  Correct these issues and you will come closer to achieving your weight loss goals.

1.  Focusing on weight loss (an umbrella term), instead of focusing on fat loss (specific).  Weight loss is not always a good thing.  You can lose muscle and slow down your metabolism which in turn will ruin you long term fitness and fat loss goals.  Focus on losing body fat!  Lose the fat a.k.a burn the fat and keep the muscle.  Doing this will help you achieve the "toned" look and keep your metabolism burning  calories fast and furious. Fat loss is the best and healthiest method of losing weight, short and long term. 

2.  Focusing too much on calorie counting.  Some people spend too much time on counting calories and not enough time focusing on eating quality, healthy food.  All calories are not nutritious calories. For an example of Fat X approved meals I eat, check my Fat X approved meals album on Facebook. Focus on eating nutritious, healthy food, and when you can get that done on a consistent basis, if you want to get more advanced, then spend more time focusing on counting calories.

3.  Not weight training, or being afraid to use heavy weight.  This usually applies to women. They are afraid of using weights because they think it will "bulk" them up.  This a big myth that keeps most women from weight training and also keeps them from losing fat and "toning up efficiently".  Start using heavier weights!! Heavy weight (in respect to 1 rep max) stimulates your metabolic processes more so than low intensity/light weight. You'll burn more calories while you're working out, post workout and while at rest.  The afterburn effect!

4.  Not getting in enough protein.  Protein is crucial if you want to maintain a revved up metabolism.  It feeds your lean body tissue (muscle).  Muscle tissue burns more calories than fat tissue throughout the day even while at rest. It's a lot easier for a muscular/athletic/toned person to burn fat because they have a good base of muscle, than someone that doesn't. Feed the muscle, feed your metabolism!

5.  Using the same weights, same reps, same amount of time on the cardio machine.  Your body adapts, and will stop changing unless you force it to change.  You force it to change by changing the workout variables.  If you notice, the Fat X Program (FX 12) continually changes.  You can even change the FX 12 as you repeat it by changing the weight, circuits completed within time limits of selected workouts  and speed of finishing selected workouts.

These are some of the glaring issues and reasons most people are not losing weight, or not losing weight as they would like.  There are many more, but if you can correct these, you will be on your way to not just losing weight, but more importantly losing/ burning body fat, "toning up" and getting fit. No more asking "Why am I not losing weight?"
If you're in the Pasadena area and need help with you fat burning and or fitness goals, feel free to contact me for private training or to join my FX Boot Camp. 

Are Energy Drinks Good Before Workouts? 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 (FX12).  This week's question was sent via a message on Facebook and it's in regards to energy drinks before workouts.

Hello Coach,

I've been using energy drinks before my workouts.  Do you think that will help with my fat and weight loss?  If not, could you recommend something that will, other than a healthy diet.  A supplement perhaps? 

Thanks,

Julie

Julie, energy drinks are fine before you workout as long as they are the sugar free variety.  You don't need the extra sugar in your diet as it will prevent your body from breaking down or metabolizing fat for energy.

The real energy in energy drinks comes from the caffeine content.  While caffeine tends to get a bad rap, studies have shown positive benefits of caffeine, including but not limited to stimulating thermogenesis and calorie burning.  This is the reason caffeine is contained in most fat burning supplements.

Beginner or Advanced Fitness Program?

I'm often asked by people that want to lose weight, burn fat and or get fit, if the Fat X Program (FX 12) is for beginners or for advanced fitness levels.  The answer is both.  The intensity of the program can be brought up or down by increasing/decreasing the weight used in the weight bearing exercises.  If you're advanced you can complete more circuits within the alloted time or by finishing selected workouts in less time.  Beginners would go a lot slower until they're fitness level improves.

I experiment with different types of workouts and exercise set ups, but when I really want to tone up, lose some excess fat weight and show off the six pack, I know I have a go to program in the FX 12.  Due to having a bit too much fun recently, I noticed that belly fat starting to creep up, so last night I decided it was time to get rid of that belly fat and I started back on the FX 12.  

As you can see in the video, because my fitness level would be considered advanced, I use more weight than what a beginner would use.  Therefore increasing the intensity and difficulty level of the workout to match my needs.  A beginner would use a lot less weight, but the workout routine would be the same.  You can also see that I used a barbell instead of dumbbells.  That change is made for advanced levels so as to be able to use more weight in that exercise. 

Download the FX 12 Guide/Manual, start your Fat X project today and begin losing that unwanted fat weight, tone up and get fit.  As always, feel free to send me any questions.

Three Tips and Tricks To Survive Your Diet

My brother needs to lose weight. He's hoping to lose most of it from fat because he's getting ready for an MMA fight on August 14th in Pasadena. After a training session this past Wednesday, we we're talking and got to shooting around some tips and tricks that have helped both of us stick to a healthy diet, burn fat and lose weight. Here are the the top three tips and tricks you can use to stick to a healthy diet, burn the fat and lose weight. You can use these tips and tricks whether you're on the Fat X diet or any other healthy diet to flavor boring food, stay hydrated with a tasty drink you can have instead of sugar filled alternatives, and survive your diet.

1. Use sour cream to flavor your food instead of mayo or any other high calorie taste enhancer.

2. Use mustard to flavor your food. Not only is it healthy, it's very low in calories.

3. Make big batches of green tea and mix it into some Crystal Light. Crystal Light is a low calorie flavored drink mix you can pick up at any grocery store.

Most people fail on they're diet because they get bored of the way their food tastes or they get bored of drinking water all the time. These tips and tricks are easy to implement and can help you survive your diet by helping flavor your food and giving you a low calorie alternative to sugar filled drinks.

Will The Workouts Help Me Get Rid of Problem Areas? 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 (FX12).  This week's question was e-mailed in and it's regarding the FX program and it's effect on  fat loss in the gut, love handles and chest.

Hey coach,

I am just starting the 12 day program. I am 17 years old and I am 5'8" and weigh 180 lbs. I have a gut, lovehandles, and fat around my chest if you know what I mean. I just want to know if the 12 day work out would help me get rid of these areas. It is the summer so I am completely committed to doing whatever is necessary to get rid of the fat in these areas. If the work outs do not include specific exercises to target these areas, would it be possible for you to suggest some extra exercises that would help me please? Thanks for sharing all of your wisdom for free, there are not many people like you who would be so generous. 

Thanks,

Lokin

Lokin, this is a common question that tends to be asked in a variety of ways.  I've answered similar questions before and have also written post on similar topics.  As a brief reminder, unused energy (food/calories) are stored on your body as fat.  The usual and biggest fat storage areas tend to the be what you mentioned are your problem areas, gut, love handles etc.  The FX 12, if followed properly, will definitely help you shed, burn, lose fat.  Your genetics will dictate where it is most noticeable at first.  

Just to give you something to shoot for, my goal, when I train private clients is to have them lose 2 to 3  inches around their waist.  I take measurement the first day, the seventh day and the last day.  I haven't failed to reach my goal yet.  I would highly suggest you follow the program as closely as possible, so that you can reach a reasonable goal you set.   The FX 12 workout guide/manual is only a few bucks, and I believe it would be a very good investment in achieving your fat loss, fat burning goals. 

Ten Tips and Tricks to Tone Up This Summer

So you waited to the last minute to start burning the fat, losing the weight and toning up for Summer. Well, there's good news and bad news.  The bad news is that it's pretty late to get that Summer body.  The good news is that you still have most of the Summer left, and if you get started A.S.A.P, you can still tone up your body relatively fast and show it off for mid to late Summer.

You're options are now limited, but if you do have the Fat X 12 Day Program (FX 12) at your disposal, and if you make sure to follow these ten tips and tricks to tone up, you will be well on your way to burning the fat, losing the weight, and toning up fast. Here are the ten tips and tricks you should be doing to tone up fast.

1. Make your last meal of the day a small bowl of vegetables.

2. Start your morning with a protein smoothie.

3. Drink green tea in some form through out the day.  (I have 5-7 cups)

4. Eat fish at least 3-5 times a week.

5. Snack on berries. 

6. Stay hydrated by drinking plenty of water.

7. Include protein in every meal.

8. Include either vegetables or berries in every meal.

9. Think about adding a fat burning supplement/fat burner (Clients have used Lipo-6 successfully)

Nutrex Research Lipo 6 Accelerated Fat-Loss Formula, Liquid Capsules, 120-Count

10. Make sure to use the heaviest weight/resistance possible in your workouts.

For some of you these tips and tricks might not be new, but they serve as a good reminder of things you should be doing to tone up fast, especially when you've waited to the last minute to get your Summer body.  If they are new, start implementing them now and get that fat off and tone up fast.

Should I Start From the Beginning? 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 (FX12).  Today's question was sent in via my Facebook and it's regarding fitness equipment.

Hi Coach,

I'm done with FX workout 6, but I had to take a two day break.  Should I start all the way from the beginning or just go on to FX workout 7.  By the way, thanks a lot, I've already lost a few pounds and I've really noticed it in the way my pants are fitting.  I'm hoping that means I'm burning the fat.

Jen P.

Jen, while the Fat X Program was designed as  a 12 day fat burning jump start program, it's not absolutely necessary you finish it in 12 days.  You will still achieve good fat/weight loss results and as you've already noticed, most importantly your clothes will fit better and you will look better.  Check out the results of one of my clients that I put through the FX 12 over 4 weeks. Keep up the good work and spread the word about the Fat X Program (FX 12).