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 in via my Facebook and is regarding a pre-workout snack or meal. Hey Coach, I've recently started your program and I'm having a hard time with a pre-workout meal or snack to get me through the workout.  What's a good pre-workout snack? Thanks, Todd Todd, I've had good success with having a small snack about an hour before my workout.  Here are a few of my favorites: Peanut butter and jelly on one slice of whole wheat toast Fruit and a handful of mixed nuts Protein smoothie  Small chicken breast sandwich with avocado The key to a pre-workout snack is to eat something packed with nutrition, especially with at least some protein.  You also want something light, so that it digests before you actually begin your workout.  There's nothing worse than doing a

I often get messages from people that are doing the Fat X Program (FX 12) and they are concerned because they don't have the necessary equipment to do the exercises.  Here's a list of the most common exercises in the Fat X Program that people need replaced due to lack of equipment. Pull Ups: If you can't do pull ups, or don't have the equipment to do pull downs, you can replace them with another pulling or upper back exercise like rows.  You can also use rubber tubing.  (FX Day 3) Sand Bag Slam:  If you don't have a sand bag, you can use a medicine ball, or make a heavy slamming object with old rags wrapped up in duct tape.  You can place something heavy in the middle to make the exercise more demanding.  The sandbag I use in my FX Boot Camp is currently about 35 lbs. (FX Day 12) Bench Crawl:  You don't necessarily need to crawl under a bench, you can just crawl for a short distance. (FX Day 6) For any exercise that requires dumbbells, you can

In part 1 I discussed one of the foods most people believe to be great when on a weight loss or fat burning diet.  I also discussed how it does have health benefits, but can actually be detrimental to your fat loss goals.  In this post, I'll expose the other top fat burning diet killer food that is hurting most peoples fat burning and weight loss goals. Granola has long been assumed to be a health food.  And, just like yogurt, it does have some health benefits.  But let's look at what granola actually is, and how it can hurt your fat burning and weight loss goals. Granola refers to baked rolled oats that are sweetened in some way.  Sounds pretty natural and healthy right?  Well, maybe not so much if you look deeper.  Depending on the fruit and nuts that are mixed into the granola, it will contain a good amount of fiber and other vitamins and nutrients.  Here's the problem, most granola is packed with excess sugar and oil (fat) to make the taste more appealing. 

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).  I took last week off but I'm back this week with a question that was e-mailed in and is regarding a nutrition program. Hi Coach!! I was   recently introduced to ur site and your workout  routine. I gotta tell you Im pretty excited.....I'm 37 years old and have three children under the age of 7. All are a year and a half apart. I'm 5'2 and am weighing in at 140lbs which has become a huge complex in my life. I carry most of my weight in my mid section and can understand that having three regnancy's back to back can take a toll on your body. I was told that the only way that i can have my tummy flat again would be through surgery because im abs are split.Im afraid of going under the knife and I dont want to have to resort to the knife as my way out ,unless I really need to. "i need help" Is there any way that

My sister, like most people, stores most of her fat in her belly area.  After having a baby a year ago, she was having a lot of trouble losing the unwanted body fat.  If you've been following Fat X 101, you know I started her on the Fat X Program a couple of weeks ago.  Staturday was her 12th day, and I took final progress pictures Sunday.  Here are her results. She lost 3 1/2 inches around her belly area, but most importantly she's developed a solid foundation that she can build off of.  She now knows what she should be eating most of the time, and has also increased her fitness level which will make it easier to burn fat and lose more weight as she continues on her fat loss and fitness journey.  

Over the years I've come across two foods that totally kill a fat burning diet and bring the fat losing and weight loss to a screeching halt.  What's even worse is that most people consider these two foods healthy, or great for when you're on a fat burning and or weight loss diet.  While these two foods might have health benefits, they are terrible when you're trying to burn the fat and lose that unwanted weight. First up is yogurt.  Health conscious folk usually advocate the implementation of yogurt into your diet because of it's good bacteria and it's beneficial effect on your digestive system. It also contains some protein,vitamins and minerals.  That's all good news, but now for the bad. Yogurt contains sugar, and not that sugar is a totally bad thing, but when you're trying to lose fat on a fat burning diet, you want to minimize excess sugar in your diet so that you can burn stored fat for energy.  Now we've gotten to the big problem

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 using a fat burning supplement. Hi Coach, Last time I did the Fat X Program (FX 12) I lost 11 lbs and almost two inches off my waist and belly area.  It took me 15  days to complete because I did as you recommended and added in extra active rest days when I was too sore to continue.  My diet wasn't that great so this time around I want to concentrate more on the diet and I also want to try a fat burning supplement.  Which fat burning supplement would you recommend? Thanks a bunch, Lisa Lisa, congrats on completing the Fat X Program at least once.  Now that you have the hang of it, you can improve on the things you could have done better and shoot for even better results. While a fat burning supplement is not necessary, I get this question a lot and decided it was import

I completed my most recent run through the FX 12 last Thursday and I took pictures of my completed Fat X Project Friday morning.  I managed to burn off most of the fat I had gained to start off this summer so I'm pretty happy with that, but like always I think I could have done better. My diet went pretty well except for one or two days where I don't think I ate enough vegetables.  As always, I supplemented with protein just to make sure I had enough to feed my muscles adequately without getting in excess calories coming from fat and carbs. Getting in enough protein is always high on my priority list when it comes to my diet.  This time around I also supplemented with creatine to help with my strength.  Now that I'm back on track with my summer body, it's time to work on another public Fat X project.  My sister has been bugging me to put her through the FX 12 and I've finally given in.  I'll be starting her tomorrow. I'll be posting her before and after p