Expert Tips For Super Rapid Fat Loss

Whenever I go to the doctor, the dentist, or a large bookstore I like to peruse the magazines. I look for the fitness magazines specifically. I'm not particular, both men's and women's magazines are fine. I just want to see the covers and scan the cover story. It's amazing how month after month we see virtually the same types of covers on many health and fitness publications. Our attention is grabbed with a photo of a celebrity or sexy model and a bold headline that promises to show us the newest means of burning fat off of our bones. Here's a few examples.

o Reveal Your Abs in Record Time
o High Speed Fat Loss
o Your #1 Weight Loss Weapon
o Get The Sexy Body You Want

Fitness magazine are fun to read, often have some good recipes, and a lot of photographs of very fit people that can provide some necessary inspiration. Just be careful what you follow and use common sense.

In the meantime, the absolute best method that I know, I teach, and I practice that will ensure that you burn fat is INTERVAL TRAINING. Interval training is basically exercise which consists of activity at high intensity for a period of time, followed by low intensity exercise for a period of time. These 'sets' are then repeated. Here's an example of an easy-to-follow running interval you can do on the street or on a treadmill.

Begin with a good 5 minute warm up. After the warm up go into the reps and intervals. These consist of running full-pace for 30 seconds, and then jogging slowly and recovering for 90 seconds. This needs to be repeated 6 times . In your first sprint, don't go all out. Your body is still getting used to this and it's still warming up. Try to use your first two repetitions as warm up sprints. You will feel when your body is ready to go all out, and when it is go for it.

When you are done with all six repetitions and intervals, cool down and stretch for another 5 minutes. As the weeks pass, your allowed recovery time comes down in 30 second increments. When the repetition time and the interval time are both at 30 seconds, then the number of sets should increase per week until you are doing 15 repetitions per workout.

This workout will turn your body into fat burning machine. Not only will your body redirect energy it stores towards your muscles rather than fat cells, but it will start using more of this energy every day.

However, if you give your body more energy than the muscles need, then this entire process will not result in you losing fat. This is why nutrition goes hand-in-hand with this process. So just because you are burning fat with interval workouts, it does not mean you can eat whatever you want. Having a clean diet is key. But that's a topic for another article.


Larry Wasserman is the Owner and Fitness Director of Body Basics Personal Training, LLC and Body Basics Boot Camps located in Warren, New Jersey. He holds a Master's degree from the New York Institute of Technology and a Bachelors degree in Education from Millersville University. He is certified as a personal trainer through the National Academy of Sports Medicine (NASM).

Larry has spent years studying and researching the most effective, efficient, and most importantly motivating modes of exercise available. He continually strives to learn and teach his methods every day in order to enrich all lives that surround him through exercise and healthy living.

Visit the Body Basics Boot Camps website and sign up for a FREE 27 Nutritional Tips email series. [http://www.bodybasicsbootcamps.com]

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The Only Rapid Fat Loss Diet You Will Ever Need

While it is generally regarded that consistent weight loss of 2-3 pounds per week is the safest and the easiest to sustain, there are a number of reasons why you might want to push the envelope and embark on a rapid fat loss diet. Perhaps you have a class reunion approaching, or your friends surprised you with a trip to Cancun in two weeks. Or maybe, for psychological reasons, you need to see some quick results before you settle into a more conventional nutritional program. Regardless, there are no shortages of "starvation" or "crash" diets, supplements, and a million other items being peddled to people in your position. Let's talk about the problem with traditional starvation diets and then we will go over a rapid fat loss diet which is admittedly difficult, but which will also reveal astonishing results in just a few weeks.

Have you ever tried to lose weight by starving yourself with the "Grapefruit Diet", or the "Cabbage Soup Diet", or any of its myriad clones? If you have, you will probably recognize the problems with these diets. The first week, you will most likely lose a lot of weight. Perhaps even a pound per day. By day 7 you step on the scale and you're down 7 pounds! You tell all your friends about the diet and this is how the fad continues. However, during the second week the weight loss slows down, you are having painful cravings, you feel ill and foggy headed and unable to work. Worst of all, the weight loss has come to a standstill. So, you think to yourself "well ten pounds isn't so bad, I'll just end the diet now", and what do you know? Within a few days you rebound right back to your original weight or perhaps you even picked up a couple more pounds as a "souvenir" from your trip down starvation lane!

Here is an important point, and if you can remember this, you will never fall for another starvation diet again: Your body holds between 5-10 pounds of water underneath the skin. When you go on a starvation diet you are only losing water! The minute you start eating normally the weight will come back, and since your metabolism has likely slowed down from malnutrition, it is very likely you will gain a couple "souvenir" pounds as a reminder of your horrible experience!

When designing the ideal rapid fat loss diet we need to take the above into consideration and take advantage of the millions of dollars of research poured into nutritional science each year. I will warn you: This diet is not easy. But, on the upside, it is easier than gulping cabbage soup all day long and it is the most effective rapid fat loss diet that has been published to this day. Here are some of the advantages of this rapid fat loss diet:


It includes fiber. This is important for the health of your digestive system and cholesterol. It is woefully lacking from most rapid fat loss diets.
Sufficient calories. You will be in a caloric deficit, but the total number of calories are double than most "starvation diets" and the results will be much better because they are the right kind of calories.
Timed carbs. By eliminating carbs you will spare muscle and burn fat quickly. However, if you were to cut carbs out altogether you would quickly plateau. It is important to shake things up regularly, and for this reason you will consume carbs at the right times. After workouts and once per week in the mornings, when insulin response is greatest.
Healthy fats. The diet includes health fats which help with energy, strengthen immune system, increase oxygen uptake, and so many other benefits we don't have space to list them all.



Here is your shopping list:


High Quality Protein Powder (Make sure it is isolate, buy a two pound bottle so you aren't stuck with a taste you don't like). If you like fruity flavors than I recommend Syntrax Nectar.
Shaker bottles. You will find these at a sports supplement store when you purchase the protein powder.
Milled Flax Seeds. These provide your fiber and some of your EFAs. Purchase these at a local health food store or online.
Udo's Oil Capsules. This will provide you with the all-important EFAs. Available at any health food store.
Oatmeal.
One of the following: Raisins, blueberries, blackberries.
Grape Juice (Optional, see below)



Take your ideal weight and divide by 30. Round this number down and this is the number of protein shakes you will be drinking throughout the day. Include the flax seeds with each shake and take two of the Udo's capsules with each shake. You will be mixing the powder with water only, and ice if you prefer. You can mix the shakes ahead of time and take them to work with you. It is very important to drink them regularly throughout the day and never go longer than three hours without a shake.

Pick one day per week for your carb meal. On this day, you will substitute a bowl of oatmeal and your chosen fruit for the morning protein shake.

If you work out intensely, you can include one 8oz glass of grape juice after a weights workout three days per week. Otherwise, the weekly oatmeal will be your only carb source.

After following the above rapid fat loss diet, and including the RFB training routine, many people have reported losing up to 30 pounds in 28 days. Of course, we know that some of this is water (5-10 pounds), but since calorie consumption is sufficient you will avoid the negative side effects of starvation diets, and most importantly, your will results will be long lasting.


The rapid fat loss diet is not complete without the RFB training routine. This routine takes only 12 minutes per day and is available on Matt Barlow's website here: http://rapidfatburning.com

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