The Pasadena Fat Burning Workout Video

It's been a while since I added a workout video to my Bonus Fat Burning Workout Series.  Due to popular request, I decided to do a video of one of my favorite workout methods. I headed out to the Rose Bowl in Pasadena and put this full body workout together.  Check out the workout video and give the exercises a try. 


Just like my other bonus fat burning workout videos, this workout is a great stand alone full body workout that utilized easy to learn exercises and that will help you lose fat, get fit and tone up.  You can add this workout in after you do the Fat X Program, or if you just want to give my style of training a try.  If you're planning on doing the Fat X Program, remember you can download the complete workout program with videos and the workout manual to your computer.  You can also put it on your mobile device so that you can conveniently watch the workout videos and see a sample of the exercises right before or during your workout so that you can get the best results possible.

Break a Fat Loss Plateau

Contrary to popular belief, when you hit a fat burning (fat loss) plateau, it's not more cardio that you need, it's more strength (absolute strength) that you need.  One of the main reasons people hit a plateau when trying to achieve a fat loss or fitness goal is that they become limited in how much work they can produce, because they are limited by their absolute strength. If you stop increasing your workout output, then your metabolic processes also stop being challenged and forcing change within your body.  This is when you need to work on your absolute strength, so that you can do more work in the same amount of time and break through that fat burning (fat loss) and fitness plateau.

This is a bit of a complicated subject, but as I always attempt to do, I will try to simplify it. Let's say you can do 10 body weight squats in 30 seconds and that it takes 100 calories worth of work to accomplish, plus an after burn effect of another 100 calories (200 calories total).  The next time you do that, your body will become more efficient, possibly only burning 80 calories to accomplish that work, plus a possible after burn effect of another 80 calories (160 calories total).  This will happen so on an so forth until you body only uses maybe maybe 100 total calories to do that work in that amount of time.

As you can see, you're body will be using less and less calories to move the same weight, in the same amount of time, for those 10 reps.  That's where plateaus come in.  The best way to break that plateau is to increase your absolute strength and then to use that strength to be able to move more weight for those same ten reps, within those 30 seconds. This added weight will be forcing you metabolic processes within you body to burn more energy (calories).  Not only will you burn more calories while you do the exercise, but also with the after burn affect because of the intensity (relative to one rep max) of the exercise.

By increasing your absolute strength and utilizing that strength to move more weight for reps, you also stimulate the building of lean body tissue (a.k.a. muscle).  Remember, more muscle equals a boosted metabolism that will burn more calories even while at rest. 

So now that you know why it's important to build absolute strength to break through a fat loss and fitness plateau, here's a simple method you can use to increase that absolute strength.  Check out the free workout video.


If you have any question on the free workout video, feel free to contact me at coachrollie@gmail.com or at the Fat X 101 Facebook.  I'm also available for private coaching/training in the Pasadena area. 

Fat Burning Results July 2011

Last week, Fat X Project code named Cake and Ice Cream came to a close.  I put her through the 12 day fat burning Fat X Program (12 workouts, 12 days on the Fat X Diet) and these are her final results.  Does the Fat X Program work for women?  Well, once again I proved that the my fat burning program works for both women and men. 

As you can see she knocked off a layer or two of body fat in the 12 days, but even more importantly, her metabolism is now prepped for more fat loss a.k.a fat burning results in the future.  Her fitness level is also a lot better and she will be able to use that increase in fitness to pursue her future goals. 

Looking back on this particular fat burning Fat X Project, there's a few things that could have been done better, and also a few things that Erika did really well that can help you. 

Erika showed up every day with a positive attitude and willing to work hard.

She didn't wine and or complain during the workouts.

She followed the rep ranges, rest, and work periods as specified in the program. Of course I personally coached her through each workout, but there was no interruptions or unnecessary rest or stalling when I said go.

Now with all that being said, there was a couple of things that could have been better. 

She failed to keep and updated food log.  Without a food log, there's no way to know exactly what she ate, and I couldn't make written suggestions of what to add and or subtract to her diet.  In my private training and coaching experience, clients that keep a food log increase thier results by 10-20%.

Her strength was also a limiting factor.  She was new to weight training.  Some of the weights I had her use were too light, but the heavier choices were too much.  This is normal through a first run throughout the Fat X Program.

Some of the exercises where a bit easy and she flew through some of the circuits. Her improved fitness and strength will allow her to use heavier weights in the future, which will increase the intensity of the workouts.

Using the heaviest weight possible is something that I constantly and consistently advocate.  More weight, equals more energy required to move it.  More energy used, means more calories are being burned, and it also means you stimulate your metabolic processes maximally creating the after burn effect. 

If you're in the Los Angeles or Pasadena area, feel free to contact me for private training/coaching coachrollie@gmail.com or you can also download the complete Fat X Program including the videos and workout manual/guide.