Bonus Fat Burning Workouts

If you've done the fat burning Fat X Workout Program, you already know how effective and efficient the workouts are.  So by popular requests, I will start adding more fat burning workouts and free workout videos that can be done as a stand alone workout and aside from the FX 12.  Up first is a workout that I've been doing since I completed my fat burning Fat X Project a couple of weeks ago.  Give it a try, but keep in mind this is an advanced workout.  I will put together other workouts for beginners in the coming weeks so stay tuned!  Effective and efficient  fat burning is what we're shooting for! 

I did this video during summer as an example of an advanced burpee.  It was a very simple workout that I did then. Simple, yet effective, is what I'm going to be going for with these bonus fat burning workouts.

Here's the workout.

Were' going to be utilizing the HIIT method with advanced burpees. All you will need is a pair of dumbbells to do this workout. 

Warm up for 5 minutes. Then, do as many advanced burpees as you can for 30 seconds, and then rest 30 seconds.  Complete 10 rounds of this.  Yup, it's that simple. By the way, try not to smash your face on the floor, that would be….not good!  

The heavier the dumbbell weights, the better, but keep in mind this is not easy and if it's your first time trying advanced burpees, I would suggest using very light weights.  By the way, keep track of how many advanced burpees you do in each round.  

If you want to start the Fat X Program, go on do workout 1, day 1.  Download the FX Workout Manual to help you complete the fat burning workouts properly. 
Don't forget, if you're in Pasadena, contact me to join my FX Boot Camp. 

My Fat Burning Diet Log

January 3rd-January 14th I put myself through the fat burning Fat X Program.  Last week I wrote a bit about it. I  posted my before and after pictures. I also promised to post my complete diet log with all the food and meals I used to burn the fat through the 12 days.  So, with that short intro, here is my complete fat burning diet log while I completed my 12 day Fat X Project. I hope it will help you in using the Fat X diet principles to help you develop a fat burning diet plan for yourself. 

Coach Rollie's fat burning Fat X Diet Log:

Day 1

Meal 1: Smoothie; 2 eggs berries nonfat milk (ran out of protein powder)

Meal 2: "Posole" (mexican stew) mostly meat chunks

Meal 3: Chicken sandwich

Meal 4: Peanut butter and jelly sandwich and a handful of nuts

Meal 5: Chicken breast spoonful of rice ,beans and a tomato

Day 2

Meal 1: Posole meat chunks and an orange

Meal 2: Chicken sandwich 1/2  a tomato and a whole avocado 

Meal 3: Chicken pita wrap and a whole tomato 

Meal 4: Posole meat chunks and an orange

Meal 5: 1/2 peanut butter sandwich protein drink

Day 3

Meal 1: 1/2 peanut butter and jelly sandwich

Meal 2 : Protein smoothie (protein powder, strawberries, blueberries, non-fat milk)
Optimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream, 2 Pound

Meal 3: Meat chunks and two tangerines

Meal 4: Protein smoothie (protein powder, strawberries, blueberries, non-fat milk)

 and a strawberry jam sandwich

Meal 5: Chicken breast,an avocado and mixed veggies

Meal 6: Meat chunks with mixed veggies, a protein drink(protein powder in water) and a peanut butter and jelly sandwich

Meal 7: Protein powder mixed in low calorie low sugar yogurt with crushed nuts. 

Burn Off The Holiday Fat

On January 3rd I started my quest to burn off the holiday fat I had gained over the holidays.  I wanted the fat off fast I wasn't in the mood to experiment with a fat burning plan that might or might not work, so I started on the Fat X Program.  For this Fat X Project, my goal  was to burn most of the fat I had gained over the holidays and to lose two inches off my belly area.  Most people think that two inches is an impossible goal to lose off the belly area in 12 days. Most people just go about it the wrong way. In my experience with the Fat X Program (FX 12), my clients experiences and messages I get from online users , two inches or more off the belly area is actually very doable if the FX 12 is followed properly.

Half way through the FX 12 I knew I was on track.  I took a measurement around my belly area and I was already and inch down.  I've always found that getting results fast is very important for motivational purposes and it's one of the reasons I created the Fat X Program in such a way that you get fat burning results fast.  That measurement at the half way point gave me the charge and motivation to stay disciplined with the diet and continue working hard on the fat burning workouts. 

I completed the FX 12 and my Fat X Project for 2011 last Friday, January 14th. I took the final pictures Saturday Morning.  I lost the two inches and actually probably could have lost more. I was entering a submission grappling tournament later that Saturday and actually began to eat more than usual the previous Thursday.  All in all, I feel it was another successful run through the fat burning FX 12 and a successful Fat X Project for 2011.  Stay tuned as later this week I will post my complete diet log for this Fat X Project.  


If you're in the Pasadena area, feel free to contact me for private coaching/training or to join my FX Boot Camp. 

4 Tips To stick To A Fat Burning Plan in 2011

Fat Burning Fat X Project 2010

On January 3rd I started my fat burning plan for 2011.  As always, when I want to burn fat fast and get in tip top shape, I use the Fat X Program to jump start the fat burning process.  As I write this, I'm on day 10 of my Fat X Project 2011. I want to share some of the tips that I've been using to burn fat during this run through the Fat X Program.   Some of these tips I've never shared before. Hopefully these tips will help you stay on you fat burning plan.

Tip #1

I ate ate an avocado everyday up to this point.

Tip #2

I did't pinch food. Meaning I only ate fully prepared meals.  

Tip #3

Whenever I still felt hungry after a meal, I had a cup of coffee to curb cravings.

Tip #4

I've written everything down that I've eaten.  

Some of these tips are really simple, but up to this point, they have really helped me stay on track.  If you haven't started a fat burning plan yet, get on it ASAP and get your best body ever in 2011!

My complete Fat X Project 2011 results will be posted soon.