Wednesday, December 24, 2008

A simple way to avoid holiday weight gain

Worried about gaining weight during the end-of-the-year holidays? Here's a short and simple guide to avoiding the dreaded "Christmas 10" that most people gain around this time...

1. Choose a cheat day. Choose one day to eat and drink everything you want... but just one! The rest of the week stick to a strict diet. Cheat days are a good way to reward yourself, avoid feeling "left out" of the fun, and even jump-start your metabolism.

2. Go all out on meats and veggies. Eat as much meat, veggies, and sugar-free veggie dip as you want. You'll fill up and feel good. You also won't have a spike in blood sugar and insulin production, meaning you probably won't put on much fat. Avoid just about everything else, especially baked good and anything else containing refined sugars and flours.

3. Stick to wine spritzers. While everyone else is drinking "liquid candy" in the form of high-sugar holiday cocktails (e.g. eggnog) and putting on pounds by the minute, you stick to wine with soda water/seltzer. It makes a refreshing low-calorie/low-sugar spritzer that will still help to put you in the holiday mood!

Tuesday, December 23, 2008

Home Chest Workout

You don't need heavy weights to build your chest/pectoral muscles. All you need is your bodyweight and maybe a pair of light dumbbells.

Check this out...

Tags: home workout, chest workout, chest exercise, pecs, pushups, bodyweight

Sunday, December 21, 2008

7 Simple Steps to Losing 20-30 Pounds Fast

Need to lose 20 to 30 pounds fast? As in, 6 weeks or less? Then follow these 7 simple and proven steps to fast, healthy fat loss success:

1. Focus your mind and actions. Create a simple goal statement. Read it out loud at least twice a day. Focus your mind and your actions toward achieving that single goal as fast as possible. This step is vitally important... so don't skip it!

2. Build momentum with some early "wins". Go after early "wins" by setting small, achievable goals each day and recognizing when you achieve them. If you eat a healthy diet, avoid junk food, and do a short workout that's a "win" and you can draw a line through the day on your calendar. Now, see how long you can get that line...

3. Do a fat loss jump start. Do a 1, 2, or even 3 day juice diet/fast or raw diet. This helps to cleanse your system, boost your energy, "reset" your metabolism, and it even allows you to lose a couple of pounds quickly and easily.

Also, start developing a "morning exercise habit": first thing in the morning go out and do some form of refreshing exercise, even if it's just a 15 minute walk around the block. Do this 6 days a week. This is one of the true "secrets" to looking and feeling great fast!

4. Cut the junk. Avoid 99% of processed foods, especially anything containing refined/man-made sugars, flours, and fats. This step alone could easily allow you to lose 10 pounds of fat within just a couple of weeks.

5. Get back to your "diet roots". The best diet for losing pounds fast is a "paleo" diet based around lean meats, fish, eggs, vegetables, raw fruits, nuts, and seeds. Avoid starches (grain products, potatoes, rice, etc.) for at least the first week or two. Then begin to rotate healthy starches back into your diet. Try to eat a small, protein-rich meal or snack every 2-3 hours to keep your metabolism boosted and your hunger at bay.

6. Do short, interval-based workouts. 3-5 days a week do a short workout that involves bursts of high-intensity activity followed by periods of active recovery. Full-body strength training using whole-body exercises (pushups, pullups, squats, etc.) done in circuits is a great example. Another proven fat-burning exercise is HIIT: high-intensity interval training... a type of cardio that will burn the fat off your body very quickly.

7. Take the Big 3 supplements. The only diet supplements you really should consider taking are whey protein powder, omega 3 fats, and a good multivitamin. These will cover all your nutritional bases and help you recover faster between workouts. If you want, you could also take a fat-burner/energy booster supplement that contains natural caffeine, green tea extract, B vitamins, and/or yerba mate.

That's it: everything you need to lose 20-30 pounds fast. Now get to work and start burning that fat!

Saturday, December 20, 2008

3 Fast Fat Loss Tips That Are Guaranteed to Work

Very few fat loss tips are 100% guaranteed to work. These ones are...

1. Raise your resting metabolic rate. Your body is constantly burning calories for energy. There is one proven way to increase the rate at which it burns calories, even when it's at rest: increase your lean muscle tissue. Building and maintaing muscle is vitally important to losing body fat and keeping it off through a fast natural metabolism.

2. Eat more frequently. Digesting food requires a very large amount of energy. So, obviously, the more often your body has to digest the more calories it will use for energy. Increase your meal frequency and you'll burn more calories. Try to eat at least 5-7 small, healthy, protein-rich meals and snacks a day... spaced about 2-3 hours apart. This will also make it much easier to control hunger!

3. Eat more protein. The thermic effect (the amount of energy needed to digest it) of protein is about twice that of carbs and fat. Your body uses much more calories to process protein than other macronutrients. Therefore, you should aim to increase your protein intake. Extra protein calories are much more unlikely to end up as stored body fat. Plus, protein kills hunger and stabilized blood sugar and insulin levels... all important keys to losing body fat quickly!

More fast fat loss tips.

Friday, December 19, 2008

Fast Full-Body Workout

Think you don't have enough time to workout? With just a light pair of dumbbells -- or even your own bodyweight -- and a very small amount of space you can get in a quick fat-burning, muscle-blasting workout just about anywhere.

Don't believe me? Check this out:

Do that circuit 3 times and you're good to do!

Thursday, December 18, 2008

The Best Way to Lose Belly Fat Fast

Looking for the best way to lose belly fat in a short amount of time? Here you go...

Jumpstart Your Mind

Create burning desire and powerful momentum by "jumpstarting your mind". The simplest way to do this is to create a powerful goal statement and read it out loud at least twice a day for the next month or so. This is a proven way to "program" your mind for success in just about any endeavor.

Jumpstart Your Fat Loss

Jumpstart belly fat loss by doing a 1-3 day fast and/or raw diet. Many people do well by doing a 1-day juice fast or "lemon water" fast followed up by a 1 or 2 day "raw diet" where they eat nothing but raw fruits, vegetables, seeds, and nuts (all uncooked, unsalted, etc. and preferably organic).

Control Blood Sugar, Insulin Levels, and Appetite

Controlling blood sugar, insulin production, and appetite is vitally important to losing belly fat fast. The simplest and healthiest way to do this is to avoid most processed foods, simple sugars, grain foods, and most starches (potatoes, rice, etc.). Also, eat a small, protein-rich meal or snack every 2-3 hours. Focus on lean proteins, good carbs (mainly vegetables and fruits), and healthy fats.

Do Short Bouts of Intense Exercise

The best exercise for losing belly fat is short sessions of "interval" exercise. This involves doing short bursts of higher-intensity exercise followed by brief periods of active recovery. Do both strength/weight training and cardiovascular exercise (especially HIIT).

Take the Right Supplements

The best supplements for getting rid of belly fat are whey protein powder, omega-3 fats, and a quality multivitamin. You might also want to consider a good caffeine-based fat burner/energy supplement to take before intense workouts.

That's it! Now you know the best way to lose belly fat fast. Now go out and do it!


What's the Best Fat Loss Program?

Wednesday, December 17, 2008

How to Lose 30 Pounds Fast

Want to lose 30 lbs in a short amount of time? Maybe you have an important even coming up such as a wedding, reunion, party, or "beach" day. Maybe you just want to shed the extra fat and look and feel better. Whatever the case, when you find yourself wanting to lose 30 pounds but you don't have a lot of time to spare, use the tips below. They could easily help you lose 30 pounds within just a few weeks... and the work 100% better than any of the crash diets out there!

Do a Juice or Lemon Water Fast

Doing a short 1, 2, or 3-day fast is a healthy and relatively easy way to "detox" your body, boost your energy, and lose several pounds quickly. For a juice fast, you'll need a juicer and a wide variety of organic fruits and vegetables. A simpler alternative is a "lemon water" fast where you drink only pure spring water with fresh lemon juice squeezed into it for a day or two. You can also use fresh lime juice if you prefer the taste.

HIIT the Cardio

High intensity interval training (HIIT) is an incredibly effective form of fat-burning cardio exercise. It involves doing short bursts of high-intensity exercise interspersed with periods of active recovery. HIIT is a proven technique that even fitness models use to shed fat before competitions. If you want to lose 30 pounds quickly you should try to do at least 3-5 short (15-30 minutes) HIIT workouts a week.

To change things up, stave off boredom, and keep your body from adapting, you should also go do a fun sport or activity at least once a week. Basketball, soccer, tennis, hiking, bike riding, and martial arts are all good options.

Eat a Good Carb-Only Diet

During this time, avoid all processed carbohydrates. That especially includes anything made with refined sugars or flours. While you're at it, avoid all white potatoes and white rice. All your carbohydrates should come from vegetables, fruits, beans, and legumes. Be sure to eat plenty of protein and good fats, such as olive oil, avocado, nuts, and seeds.

Losing 30 pounds fast isn't the easiest thing to do but, if you focus your efforts, you can make some big changes in the way your body looks within just a few weeks.

Tuesday, December 16, 2008

The 5 Simple Basics of Losing Fat and Getting Fit Fast

There is no great secret to losing weight and getting fit fast. Below you'll find the 5 simple and proven steps anyone can follow to create a fitter, healthier, sexier body in a relatively short amount of time...

1. Eat a "paleo style" diet: meat, vegetables, raw fruits, nuts and seeds, beans and legumes, and a small amount of starches (e.g. grains, potatoes, rice, etc.).

2. Avoid nearly all processed foods, especially refined sugars, flours, and fats.

3. Do short, intense full-body strength workouts 2-3 times a week.

4. Do short cardio workouts involving high-intensity interval training (HIIT) 2-3 times a week.

5. Take whey protein powder, omega-3 fat supplements, and a good multivitamin every day.

That's it: everything you need to know to lose your ugly fat, get fit, and create a great-looking body in a matter of weeks!

Learn more at our new fast fitness blog: Full Tilt Fat Loss

Sunday, December 14, 2008

A 4 Minute Fat Loss Workout Using Tabata Training

Can you do a great fat-burning full-body workout in just 4 minutes? You can if you use Tabata training!

Note: Although this may be the "world's fastest workout" it doesn't really include a warmup. To prevent injury I would add at least a 3-minute warmup session of jumping jacks, light jogging, or shadowboxing to get the blood flowing and raise core temperature.

Wednesday, December 10, 2008

Clean and press your way to a fit, lean body

Few exercises do more for the entire body than the clean and press. This one exercise will dramatically increase your full-body strength and power, blowtorch the fat off of your body, strengthen and tone nearly every muscle in your body, burn tons of calories, and cause your body to produce those powerful steroid-like anabolic hormones that will boost your metabolism while building muscle at the same time.

Just make sure to already have some decent full-body strength and conditioning before you try to do the clean and press... or any "clean" for that matter. Also, always start off with light weights and always, always, always use PERFECT FORM!

Tuesday, December 9, 2008

How to Lose 20 Pounds Very Fast

Want to lose 20 pounds very fast? Use the safe and healthy weight loss methods outlined below and you could easily lose 20-25 pounds within just a few weeks.

1. Program your brain.

Write out a goal statement and read it out loud at least twice a day. Spend at least 5-10 minutes a day visualizing yourself having lost 20 pounds. Feel the incredible sense of accomplishment and pleasure that comes from achieving a big goal.

Do the above for at least 21 days and it will become a habit that will build unstoppable momentum!

Note: The main goal here is to build a burning desire to lose the 20 pounds fast. Try to think about your weight loss goal constantly. Surround yourself with photos of people with great-looking, fit bodies. Watch motivational videos on Youtube every day. Don't discount this stuff... it works and you need to do it!

2. Do a fat-loss jump start.

Do a 1 or 2 day juice fast and/or raw diet. For a 24 hour period consume nothing but spring water with fresh-squeezed lemon or lime juice (preferably organic). The next 24 hours you can continue the juice fast OR you can do a 1-day raw diet. For 24 hours consume nothing but raw fruits, vegetables, nuts, seeds, and spring water.

This "jump start" diet will help to flush toxins out of your body, "reset" your metabolism, and boost your energy. You will also likely lose a couple of pounds. Obviously this works best when you can stay home, such as a work-free weekend.

Note: During this time you may want to take a half hour and clean out your kitchen. Put all the junk foods, candy, sodas, etc. in boxes and bring them to a local charity.

3. Eat a paleo-style diet.

Base your diet around the foods the human body is designed to thrive on: meat, fish and seafood, eggs, fresh vegetables and fruits, nuts and seeds, and good fats (virgin olive and coconut oils, natural nut butters, avocado, etc.). Limit your intake of starches (especially grain products, white rice, and white potatoes) and dairy products (except for low-sugar yogurts and kefir).

After a couple of weeks you can begin to rotate/cycle your intake of starchy carbs in a way that keeps your metabolism off-balance and burning fat.

Avoid almost all processed foods, especially refined sugars, flours, and fats!

4. Do short, intense, metabolism-stimulating workouts.

Focus on doing 20-40 minute workouts that involve short bursts of high-intensity exercise followed by periods of active recovery. High-intensity interval training (HIIT) is one of the best examples of this type of exercise. Another is full-body strength training involving several "circuits" made up of sets of "compound" exercises (e.g. squats, pullups, pushups, situps, etc.).

This type of "burst" exercise is a proven fat-burner and metabolism-stimulator. Besides burning tons of calories, it causes your body to product powerful steroid-like hormones (such as human growth hormone/HGH) that burn fat while protecting vital muscle tissue and maintaining a healthy metabolism.

Try to exercise 4-5 days a week, with at least 2 days of rest. Creatively change your workouts constantly to keep your body from adapting. Routine and boredom are your great enemies!

Note: One day a week your workout should be 40-60 minutes of playing your favorite heart-pumping sport or activity. Bike riding, swimming, rowing, playing basketball, tennis, soccer, or volleyball, hiking, and climbing are all good examples of great fat-burning activities that many people really enjoy. If you don't currently do any of these things, now's a great time to learn at your local fitness or community center!

5. Take the BIG 3 diet supplements.

Whey protein powder, omega 3 fats, and a quality multivitamin. If you're eating the kind of natural, healthy diet explained above those 3 supplements are the only ones you should take... mainly because they'll help you recover from intense exercise faster. The whey protein, especially, is an extremely useful "wonder food" that does all kinds of good things for your body and health. The omega 3's and multivitamin will ensure that all your nutritional "bases" are covered.

Well... that's it: the steps to take to lose 20 pounds very fast. Do them all at the same time and you'll lose pounds of fat within just a few weeks.

Good luck... now get going! :-)

Friday, December 5, 2008

Fitness Shortcut: Protein before bed

Want to build muscle quicker, lose weight faster, and sleep much better? Try drinking a protein shake before bed!

Wednesday, December 3, 2008

A Quick and Easy 20-Minute Workout

Only have about 20 minutes to do a fat-burning workout? Give this one a try..

  • 5-Minute Warmup: Jumping jacks, light jogging, and/or light shadow boxing
  • 3-Minutes Jumping Rope
  • 2 Sets Hanging Leg Raises OR Crunches (10-15 reps per set, Approx. 1-2 minutes total)
  • 3-Minutes Jumping Rope
  • 3 Set of Burpees (5-7 reps per set, Approx. 2-4 minutes total)
  • 3-Minutes Jumping Rope

That's it! A fast, energizing, and fat-destroying workout you can do at your local park. Give it a try!

Note: The only "rest" in this workout is the few seconds it takes to switch between exercises or sets. Keep your heart-rate up, break a sweat, and burn that body fat!

Burpees = Fast, Functional, and FREE Fitness

Want to lose tons of body fat, get super fit, develop lots of "functional strength"... really fast... and all for free? Then do burpees at least twice a week. Almost no exercise workouts the entire body as well or as quickly as the good old burpee... aka the "#1 prison workout" exercise.

Here's how to do 'em:

Monday, December 1, 2008

How to eat healthy for less

Here's a great article with 16 tips for eating healthy without spending a lot of money. Believe it or not, it's very possible to make healthy foods the basis of your diet without spending hundreds of dollars a week on expensive foods/ingredients.

Here's the best part of the article: a brief rundown of what healthy food is exactly...
# Protein. The building blocks of muscles, needed for strength.
# Fat. A balanced intake of omega 3, 6 & 9.
# Veggies. All kinds, especially green fibrous veggies.
# Fruit. Full of vitamins.
# Water. 1 liter per 1000 calories you expend.
# Whole grain food. Oats, rice, pasta, breads

Here's the rest: 16 Ways to Eat Healthy While Keeping it Cheap

Thursday, November 27, 2008

Crossfit "Elizabeth" Workout

Nothing gets you fit and lean faster than "full body" exercises and workouts!

Friday, November 21, 2008

Fitness Motivation: Incredible Fitness Moves

If you can do inverted burpees and muscle-ups, then you know you're really, really, really fit...

Thursday, November 20, 2008

How to Lose 5 Pounds Fast... Without Doing Any Exercise

Want to lose 5 pounds fast... without exercise? Make no mistake about it, exercise is extremely healthy and you should do everything in your power to try to fit in a few workouts every week. You'll lose fat faster and do all kinds of good things for your body.

However, there are times when, for whatever reason, regular exercise is something we just can't fit into our schedule. Using the tips below you could easily lose 5-10 lbs within just a couple of weeks... with exercising at all.

1. Avoid processed foods.

If it comes in a bag or box, you should probably avoid it. This is especially true if it contains refined flours or sugars -- the so-called "white carbs" -- because they spike blood sugar and insulin levels and bring weight loss to a grinding halt.

2. Eat only good carbs.

If you want to lose 5 pounds quickly, you should limit your carb intake to "good carb" foods only. The best carbs you can eat are:
  • fresh or lightly cooked vegetables
  • fresh raw fruits
  • beans and legumes (make sure there's no added sugar ala most "baked beans" recipes!)
Starchy carbs such as grain products (breads, cereals, pastas, etc.), white potatoes, and rice should be avoided, at least for the first couple of weeks. Later, after you've begun to lose weight, they can be "rotated" back into your diet in a way that keeps your metabolism burning fat.

3. Eat a "clean burning" diet.

Focus on getting most of your calories from "clean burning" foods that your body processes efficiently. For most people these include: lean protein, fish, eggs, fresh fruits and vegetables, raw or roasted nuts and seeds, and good fats from virgin olive and coconut oils, avocado, oily fish, natural nut/seed butters, etc.

Try to break up every meal and snack into thirds: 1/3 protein, 1/3 veggies or fruits, 1/3 good carbs (mainly beans and legumes). After just a week on this kind of diet you should begin to look and feel great!

4. Remember healthy habits.

If you want to lose pounds quickly without exercise, you absolutely must follow a few healthy habit rules:
  • get at least 7-8 hours of sleep per night
  • avoid alcohol and drugs
  • eat a small meal or snack every 2-3 hours to keep your metabolism "hot" and avoid hunger
  • drink several large (like 5-8) glasses of water or unsweetened tea per day
These things may not seem very important for fast, healthy weight loss but I assure you they are absolutely vital!

So there you go: the steps anyone can take to lose 5 lbs fast. They are all safe and proven ways to help you lose body fat quickly and in a relatively easy, simple manner. Good luck!

Sunday, November 16, 2008

Good Ways to Wake Yourself Up To Work Out

Morning workouts are great for burning fat quickly and easily. The only problem is waking yourself up and having enough energy to do a short, intense, effective exercise session.

Here are 3 good ways to wake yourself up and boost your energy for exercise:

1. Drink a few cups of green tea. The natural caffeine in green tea is a good energy booster. Plus green tea contains chemicals that actually help your body burn more fat during exercise.

2. Drink a cup of black coffee. Packed with caffeine and antioxidants, black coffee is good natural energy booster. But it must be black as sugar/sweeteners and milk/cream -- or anything else that adds calories -- may interfere with the fat-burning processes during exercise.

3. Take a healthy energy booster. There are a few healthy energy boosters out there are the market that are based on natural caffeine sources, b-vitamins, yerba mate, etc. You might want to consider getting one since they really do give you a big boost of energy and many contain ingredients that help you burn fat even faster.

Thursday, November 13, 2008

5 Tips to Lose 5 Pounds Really Fast

Want to lose 5 pounds really fast? Sometimes the best way to "jump start" a fitness/weight loss program is to go after a relatively small goal first. Make a few simple changes that will result in quick and healthy fat loss.

By taking this approach -- going after a small "win" early on -- you're less likely to feel overwhelmed by the process. Then, after you've built up the motivation and momentum that comes from losing those first 5 pounds, it will be much easier to continue on the path to a lean, fit, great-looking body!

Here we go...

5 Tips to Lose Five Lbs Fast

1. Cut out processed foods for a week.

Try to eliminate all processed foods from your diet for just a week. That, for the most part, means eating nothing that came in a box or a bag. It especially means eating nothing that contains refined sugars, flours, or fats.

I can almost guarantee that you'll look and feel 100% better at the end of the week!

2. Eat an apple before every "big" meal.

Before every "big" meal -- for most people that means lunch and dinner -- eat a large apple. If you don't like apples, pretty much any type of "watery" fruit (e.g. oranges, melon, grapes, etc.) will work. This is a proven diet trick that can help to dramatically reduce appetite and allow you to eat far fewer calories.

More importantly, you'll make better food choices and avoid the calorie-bombs that make it almost impossible to lose those 5 pounds fast.

3. Drink a gallon of water per day.

Water is one of your best friends when it comes to lose pounds fast. Drink lots of it and the process of losing weight quickly becomes much, much easier. Besides revving up your metabolism and boosting your energy, drinking water constantly throughout the day keeps your belly full and greatly reduces hunger.

For best results, try to drink at least a gallon of water per day. You can flavor your water with lemon or lime juice. Also, sugar-free teas -- especially green tea -- are good choices.

4. Snack often.

High-fiber snacks are a great tool for losing pounds quickly. They keep your metabolism boosted and your appetite suppressed, making it less likely that you'll "overeat" at your big meals. Every 2-3 hours eat a small snack that includes protein, fiber, and a small amount of healthy fat.

A handful of nuts and raisins is a good example of a healthy snack. Apple slices dipped in natural (no sugar added) peanut butter is another. Half a sandwich made with lean turkey, low-fat cheese, tomato, lettuce, and 100% whole-grain bread is one more. You get the idea...

5. Do a short morning workout 6 days a week.

Do short, refreshing workouts first thing in the morning, most days of the week. Morning workouts are proven energy-boosters, metabolism jump-starters, appetite controllers, and fat-burners. If you workout on an empty stomach you're more likely to burn some extra fat, since your body will be forced to tap into its fat stores for energy.

The best thing about morning workouts is that they're proven to help people develop the "exercise habit" faster. Research has shown that people who workout in the morning are much more likely to stick with a fitness/weight loss program than people who workout later in the day. After just a couple of weeks, many people begin to "crave" their morning exercise just as much as their morning coffee!

So there you go: 5 tips to lose 5 pounds really fast. These tips are 100% proven to help you lose those 5 lbs quickly and in a healthy way. Give them a try and you'll see just how well they work!

Sunday, November 9, 2008

3 Easy Ways to Boost Motivation Fast

Boosting your motivation and focus is one of the most important steps to losing weight fast. Without ongoing, compounding motivation and focus you're pretty much going to be spinning your wheels, especially after the initial "burst" of energy that comes from starting a new fitness or fat loss program wears off.

Here are 3 easy ways to boost your motivation and focus quickly....

Get mad

Standing in front of a mirror naked... or at least with your shirt off. Grab the big, thick role of ugly flab that's surrounding your midsection with both hands. Take a few minutes to think about the things it's probably holding your back from: mainly a healthy, energetic, live-to-the-fullest life!

Now let your ugly, stubborn flab get you really mad. Use that anger to focus on your goals (see below) and get going!

Get goals

Set goals and remind yourself of them constantly. Have on major overriding positive goal statement that you can come back to repeatedly... such as:

"I am so happy to have lost 20 pounds of body fat by eating right, exercising, and taking the right supplements for just 6 week. I look and feel fantastic!"

Set weekly and daily goals related to healthy eating, exercise, sleep, supplementation, etc.Write your goals down and read them often.This is a proven way to boost and maintain motivation, energy, and focus.

Get some small "wins"

Get small "wins" early and often is key to creating unstoppable motivation. A small win could be something as simple as setting a goal to eat healthy and exercise for one day: tomorrow. At the end of the day, after you've completed your goals, get a calender and draw a line through the day. See how long you can keep this line going. Each day remember to look and the line and remind yourself of the incredible, day by day progress you're making.

This is an incredibly powerful and effective motivation tool. Give it a try and see for yourself!

Friday, November 7, 2008

Lose Fat Fast by Running Up Hills

Looking for the fastest way to lose body fat? Want to know which form of cardio is the best for quick weight loss?

The answer to both questions may very well be hill running.

Running up inclines greatly increases the amount of muscular effort and energy your body uses, compared to running on typical flat surfaces. Basically, running up hills is a very intense form of whole-body cardiovascular exercise that will wear you out and "kick your butt" in a very short amount of time.

Hill running is the ultimate in short, intense, fat-burning exercise!

So go find a hill near your home... preferably one that's not too steep since you don't want to make it too difficult when you first start off. Then spend about 4 or 5 minutes warming up, either jogging in place, jumping rope, or walking up and down the hill at a brisk pace.

After you're thoroughly warmed up, perform intervals by running -- or, if you can, sprinting -- up the hill and then jogging or briskly walking back down again. Do this at least 5-7 times. Each week try to add at least one interval to the workout.

Of course, if you don't have access to hills -- or you just want to be "boring" -- you can always jump on a treadmill and set a 5% incline to simulate hill running.

Learn more:

Why Hill Sprints Are The Fastest Way Of Getting Strong, Fast, And Lean

Wednesday, October 29, 2008

How to Get Really Fit and Lose Weight Fast... in a Nutshell

Want to get fit fast? Interested in losing 10, 20, or even 30 pounds quickly? The fact of the matter is that most people can lose weight and get fit within a relatively short period of time -- often just a few weeks -- if they focus their energy and take steps to make consistent daily progress.

Here are the simple steps to getting really fit fast (in a nutshell):

1. Get ultra-motivated and focused on consistently doing what it takes to get fit and lose weight quickly.

2. Eat a diet based around lean meats, fish and seafood, eggs, vegetables and raw fruits, nuts and seeds, beans and legumes, few starches, and no processed/refined sugars, flours, or fats. Learn how to cycle your intake of starchy carbs (rice, potatoes, grain products, etc.) for best results. Have an occasional "cheat" day (every 2 weeks or so) to give yourself a break/reward.

3. Do short, intense full-body strength training workouts along with high-intensity interval training (HIIT) cardio exercise. Focus on compound, multi-joint, bodyweight-only exercises. Be creative and change up your workouts often to keep your body from adapting. Find a sport you enjoy and play it often. Exercise 3-6 times per week, with at least one full rest day. Keep things fun and interesting!

4. Take supplements that are proven to work: whey protein powder, omega 3 fats, quality multivitamins. If you want, find a good caffeine-based fat-burner/energy-booster supplement and take it before workouts to increase fat-burning.

There you go: everything you need to know to get fit, lose fat, and create a healthier, great-looking body fast!

Wednesday, October 22, 2008

How to Lose 15 Pounds Fast

Want to lose 15 pounds in a fast and healthy way? It's probably not as difficult as you think. Follow the steps below to shed 15 lbs or more within just a few weeks...

1. Prep yourself mentally.

Create a powerful and affirmative goal statement. Example: "I am so happy that I look and feel great because I have lost 15 pounds of body fat in a fast, healthy way!").

Write your goal statement down on some index cards and be sure to carry one with you everywhere you go. Read it out loud at least twice per day: once in the morning and once at night. Do this for at least 21 days straight and you'll be amazed at how well it helps you create laser-like focus for losing fat fast!

2. Start eating like a caveman.

There are certain foods our bodies absolutely thrive on. They are the foods humans ate for hundreds of thousands of years before the introduction into our diet of large amounts of processed grains, sugars, and "bad" fats, which occurred over just the past few hundred years (the blink of an eye in evolutionary terms).

Base your diet on these healthy, natural foods: lean meats, fish, eggs, vegetables, fruits, nuts and seeds, and healthy fats from olive oil, nut butters, avocado, etc. You can also include large amounts of beans and legumes if you wish -- though they aren't considered to be "paleo" foods -- because they contain the kind of fiber-rich and nutrient-rich "good" carbohydrates that can assist greatly in losing 15 pounds fast.

3. Do short, intense, "interval" workouts 3-5 times per week.

Exercise is vital for burning fat and getting rid of pounds quickly. The best type of exercise for losing weight fast involves doing short bursts of high-intensity activity followed by brief periods of active recovery. This is called interval training and it works both for strength workouts (e.g. circuit training and CrossFit style workouts) and cardio exercise (as in the case of HIIT workouts).

That's it! Do the above things on a regular basis while being sure to get plenty of rest and recovery (at least 7-8 hours of sleep per night) and you will lose 15 pounds fast. You might also want to give yourself a "cheat" day where you can pretty much eat anything you want (this only works if you eat a very strict diet during the week!).

Good luck!

Really Easy Weight Loss Tips

Looking for really easy ways to lose weight? Then follow these tips...

1. Eat LOTS of fiber. Fiber is you're friend when it comes to fast, healthy weight loss. High-fiber foods fill you up, kill your appetite, and clean out your system. The best options are natural foods like fruits, vegetables, beans, and legumes. If you eat grain products, always be sure to choose 100% whole-grain versions since these are packed with fiber!

2. Fill up on water. Water is another "easy weight loss" tool. Research has shown that people who drink large amounts of water are better able to control their hunger/appetite and lose weight faster. Keep a large bottle of water with you at all times and sip from it all day long. It'll keep your hydrated, boost your metabolism, and help keep your hunger in check.

3. Eat nuts and seeds. Nuts and seeds are great foods for making fat loss easier. They taste good, are packed with healthy fats and other vital nutrients, and they fill you up big time! Just a small handful of nuts or seeds can kill hunger and keep you feeling full for hours. Just be sure to always choose sugar-free versions (e.g. no "honey" coated nuts).

Friday, October 17, 2008

Cheap, Easy, and Healthy Protein Shakes

Did you know that you can make your own protein shakes that are a thousand times healthier and tastier than any of those pre-made shakes you see at the supplement stores? Watch this great video...

Thursday, October 16, 2008

The Fastest Way to Lose Weight

Don't let anybody fool you. The fastest way to lose weight has nothing to do with crash/fad diets or miracle "fat burning" diet pills. Likewise, no fitness gadget or home workout program, by itself, is going to provide you all you need to lose body fat as fast as possible.

The fastest -- and best -- way to lose weight is to combine the 7 steps outlined below into one comprehensive "all out" weight loss program. Ready to change your body fast? Then here we go...

1. Mind Programming

Program your mind for success by creating a powerful goal statement, focusing on your one most-important fitness/weight loss goal. Read it often. Repeat until it's practically the only thing you think about. This kind of focus is the real "secret" to achieving difficult goals in a very short amount of time.

2. Fat Loss Jumpstart

Jump start your fat loss by doing a 1 or 2 day fast and/or "all raw" diet. A great fasting option is to consume nothing but spring water with organic lime or lemon juice squeezed into it for at least 24 hours. Another option is a raw diet where you only consume raw fruits, nuts, and seeds -- along with plenty of spring water -- for at least 24 hours.

These detoxifying steps are important to get yourself mentally and physically prepared for an intense weight loss program. They also help to boost your energy, "cleanse" your system, and possibly even let you lose a pound or two!

3. Develop an Exercise Habit

Regular exercise is vital to both fast fat loss and long term weight loss. Start doing some form of refreshing exercise every morning. It will soon become as important as your morning coffee... and you'll love it!

4. Paleo Dieting

The best diet for fast and healthy weight loss is a "paleo"-style diet, where you eat little or no processed foods and focus on lean proteins, fish, vegetables and fruits, nuts and seeds, and healthy natural fats. You should eat like this for at least a couple of weeks, then begin to "cycle" or "rotate" starchy carbs (e.g. rice, potatoes, and grain products) into your diet in a way that keeps your metabolism off-guard and burning fat.

For the fastest results possible try to eat a small meal or snack every 2-3 hours.

5. Strength Training + HIIT

The fastest way to lose weight is to combine strength training with high-intensity interval training, aka "HIIT." Strength training burns tons of calories and builds muscle tissue, which boosts your resting metabolism so you burn more fat even when you're sleeping. HIIT is an incredibly powerful form of cardio exercise that's proven to burn fat and stimulate the metabolism better than just about anything else out there!

6. Take the "Big 3" Diet Supplements

Forget about the miracle fat burners. The only diet supplements proven to assist with fast, healthy weight loss are: whey protein powder, omega-3 fats, and a good multivitamin supplement. These inexpensive supplements will boost your energy, allow your body to recuperate faster after hard workouts, optimize your metabolism, and protect your health.

7. Build Momentum... and Keep it Going!

Building and maintaining momentum is vital to losing weight quickly... or achieving any other difficult goal. You can build momentum quickly by going after "small victories" related to diet and exercise. For example, if you make it a goal to workout at least 3 times a week, and then do it for even 2 weeks, you'll have gotten a small victory and built your momentum dramatically.

A great way to continue building momentum (and keeping your momentum going strong) is to seek the advice of a fitness expert and/or join some form of fitness/weight loss support community.

There you have it: the fastest way to lose weight. Good luck!!

Wednesday, October 15, 2008

What I did today to lose fat

Here are the steps I took today to burn off my extra body fat as fast as possible:

1. Woke up and drank two large cups of green tea for an energy boost and to spark my metabolism.

2. Took a natural energy supplement 20 minutes before my workout.

3. Did a whole-body workout based around pushups, pullups, and crunches.

4. Drank a whey protein shake within half an hour of working out.

5. Ate no highly-processed foods and no refined flours, sugars, or fats.. My diet consisted of: spring water, oatmeal, fish, peanut butter, sushi, and dried fruit. I "cheated" a little and had a glass of red wine.

6. Went to bed early in order to get my 8 hours of sleep!

The BIG 3 of Fast, Safe, Easy Weight Loss

Want to lose body fat and get fit fast? Follow these 3 basic steps and you can't go wrong...

1. Eat a paleo-style diet: lots of lean proteins, fish, vegetables, nuts and seeds. Some raw fruit. Cycle healthy starchy carbohydrates (beans, oatmeal, whole grains, etc.) to keep your metabolism off-guard.

2. Do high-intensity interval training (HIIT). Both full-body strength training and cardio exercise.

3. Take the 3 best supplements: whey protein powder, omega 3 fats (e.g. fish oil), and a high-quality multivitamin/multimineral supplement.

Don't over-complicate things. Losing weight and creating a fit, great-looking body doesn't have to be hard. Stick to the 3 basics outlined above and you'll be successful!

Monday, October 13, 2008

Real HIIT Training for Real Fast Fat Loss

Wanna lose fat, tone muscle, and look great fast? This is the kind of short, high-intensity interval workout you should do:

Thanks Jersey Short Crossfit!

Thursday, October 9, 2008

3 Simple Ways to Lose Weight Quickly

1. Water... lots of it.

Drink a large glass of water first thing in the morning. Then continue to sip water throughout the day. This will help to boost your metabolism and dramatically decrease appetite (fewer calories eaten = faster fat loss).

2. No processed foods.

If you cut all processed foods and ingredients out of your diet, you'll lose weight as fast you want. That means no refined flours, sugars, or fats. Pretty much, nothing made by man. Stick to lean meats, eggs, fish and seafood, fruits and veggies, nuts and seeds, and good fats (virgin olive oil, coconut oil, natural nut butters, etc.).

3. "Fun" exercise... often.

Regular exercise is a must if you want to lose pounds fast. Regular exercise plus fewer calories (easy to do if you're not eating processed foods!) is the only proven and healthy quick weight loss method. The key to getting into the exercise habit is to find activities you actually enjoy doing. Find a fun sport, exercise class, or other activity that gets your heart pumping and your body sweating. Then do it at least 3-5 times per week!

There you go: 3 simple ways to lose weight quickly. Give 'em a try and see what happens...

Wednesday, October 8, 2008

Welcome to Fast, Easy Fit!

Looking for simple, useful, no-nonsense information about losing weight and getting fit in a fast and easy way? Then you're in the right place!

The fact of the matter is that it IS possible to lose body fat and create a fitter, healthier, sexier-looking body relatively easily and within a relatively short period of time... if you know what you're doing.

Our goal is to provide tips related to the "best of the best" diet, exercise, and supplementation techniques including:

- The best diet for losing body fat quickly
- The best exercises and workouts for burning fat and getting fit fast
- The best supplements for boosting energy, losing weight, and improving overall health
- How to get and maintain high energy levels for faster results
- How to improve motivation and build unstoppable momentum to reach your fitness goal faster
- Much more!

Please be sure to leave any questions or comments you may have in the "Comments" section at the bottom of each page. Thanks for visiting... and enjoy!