7 Rules to Burn Fat & Get Fit FAST (and Stay Fit for Life!)

Burning fat, losing weight, getting fit, and feeling great -- in a very short amount of time -- isn't as complicated as most people think. In fact it really just comes down to taking a few simple steps on a daily basis over an extended period of time. Remember, when it comes to fast, healthy weight loss KISS methods are almost always the best options!

Here are 7 proven "rules" for losing body fat quickly, getting into great shape, and staying that way for as long as you want...

7 Rules for Fast Fat Burning:

1. Get enough sleep: 7 to 8 hours per day. Your body repairs/builds muscle tissue and creates many of the powerful fat-burning hormones needed for rapid weight loss while it's asleep!

2. Eat a clean diet based around lean proteins, vegetables, fresh fruits, and healthy fats. Throw in some "good" carbs once in awhile (beans, oatmeal, sweet potatoes, etc.) for energy and you'll give your body the nutrition and macronutrients it's designed to thrive on.

3. Drink LOTS of water. Drinking large volumes of water is a proven natural appetite suppressant and energy booster!

4. Avoid sugars and simple/low-quality carbohydrates... as well as "junk" calories from beer, liquor, junk foods, etc. as much as possible. These are huge road blocks for weight loss because of the effect they have on blood sugar and hormone levels.

5. Make daily workouts a priority. Doing just 15 to 30 minutes of real, effective exercise per day is a must for boosting the metabolism, burning excess calories, building lean muscle, and losing pounds fast.

6. Take proven supplements. The fastest fat loss results come with the help of proven and relatively low-cost diet supplements. They help you recover faster from intense workouts, give you more energy, and can naturally increase your body's metabolic (fat burning) processes. The best supplements are whey protein powder, omega 3 fatty acids (e.g. fish oil and krill oil), and a high-quality multivitamin formula.

7. Enjoy the process. Getting into the "fitness habit" is actually pretty easy to do once you get going. After the initial pain/discomfort of breaking out of your comfort zone, regular exercise and healthy eating are usually extremely enjoyable!

That's it!

Tackle weight problems and overall fitness with an all-around plan based on the 7 fundamentals listed above. You'll begin losing weight immediately and should be able to make very significant visible improvements to your body within just a few weeks. As your energy levels go up you'll start to feel great and may even get "addicted" to regular workouts and healthy meals.

That's when the really BIG changes will start to happen. The fat will begin melting off and you'll soon have the lean, fit, sexy body we all want. More importantly, you'll have the healthy habits necessary for long-term weight loss maintenance and fitness success!

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Have a question or comment about the 7 rules of burning fat and getting fit fast? Leave them below!

The New WalkTC TreadClimbers: Comments or Reviews?

Over the past several weeks we've gotten several emails asking about a new type of exercise machine called the "WalkTC" TreadClimber. Apparently it's a new version of the very popular home cardio workout machine from Bowflex, which we happen to be fans of.

I've been using TreadClimber since around 2005 and I find them to be among the most unique treadmill-style  machines currently on the market. I can get my heart rate up very quickly because of the incline/climbing motion, which allows for a quick entry into the optimal "fat burning" zone.

We would love for someone to share there own reviews and opinions of the new WalkTC machines. They seem very cool but they definitely aren't cheap (although there is apparently a new under-$1000 TreadClimber model)... so obviously we'd like some feedback before deciding to invest.

Please leave your questions ad comments below...

Easy Recipe: Paleo Breakfast Bars

If you haven't tried paleo eating and you need/want to lose weight and/or get into great shape and/or feel really good, you should seriously think about giving paleolithic/caveman dieting a  try. It's the fastest and easiest way to get your body's hormone levels at an optimal level to burn calories/fat, build lean muscle, boost energy naturally, and feel great all around.

Here's a cool video with a helpful recipe for making "paleo breakfast" energy bars. I can tell you from experience that they are very tasty! :)

All you need is some almond flour, coconut flour, ground flax seeds, fruit, eggs, dried cranberries, and something called ghee. Give it a try and you may be very pleasantly surprised!

"No Equipment, No Excuses" Bodyweight Workout Video

Think you need a bunch of fancy exercise equipment or an expensive gym membership to burn fat, build muscle, get into fantastic shape, and build the body of your dreams? Well think again! Bodyweight-only, no-equipment workouts can be just as effective as workouts based around free weights, machines, and fitness gadgets... and in some cases even more effective.

And they definitely don't need to be boring. Push-ups, dips, pull-ups, and free squats are great but they aren't the only options when it comes to a gym-free workout. Here's a great video from fitness expert Scott Herman showing an extremely effective bodyweight workout based around things like "dragon skulls" and "bersekers." Enjoy...



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What do you think about this "no equipment, no excuses" body weight workout? Leave your comments below!

Lose 10 Pounds in 30 Days: A REALLY Easy Method

An analysis of our blog traffic stats shows us that an amazing number of people just want to lose 10 pounds in a short amount of time. We get thousands of hits a month related to “10 lb” search phrases. Many people want to lose the weight in a week. Others simply want to do it as fast as possible.

To be honest, trying to lose that much weight really quickly -- let’s say 10 days or less -- isn’t always a good idea. It’s likely to leave you feeling tired, drained, and run down. If you don’t do it properly (and most people don’t) you could damage/slow down your metabolism or even get injured trying to exercise like a maniac to burn fat ASAP.

Even if you do it right -- with a strict low-calorie diet, effective workouts, and the right supplements -- you're likely to not feel real great afterward. Ask any boxer, wrestler, or MMA/UFC fighter how it feels losing 10 - 20 pounds in just a couple of days -- something they often do to “make weight” before a fight. In most cases it leaves them feeling like total crap and sometimes seriously affects their performance in the ring.

And these are highly-conditioned athletes we’re talking about -- men and women who are experts at burning body fat and shedding pounds in a matter of hours! "Normal" people usually experience even more negative side effects from such rapid weight loss.

A better alternative to extremely fast weight loss is plain old semi-fast weight loss. Losing 10, 15, or even 20 pounds in a month is a much easier and healthier proposition in the vast majority of cases. But ten-plus pounds in a month is still pretty quick and it's a great way to jump-start any long-term fitness/weight loss program.

Losing a significant amount of weight -- and feeling good while you're doing it -- is a fantastic motivation booster. It gives you the kind of quick results that lead to long-term weight loss success. It also helps you start developing the lifestyle habits that can lead to really big weight loss (50 pounds or more) if that's your goal.

You can easily lose 10 - 20 pounds in the next month by following these ultra-simple steps:

1. Eat only natural, unprocessed foods -- lean meats, veggies, fruits, nuts, seeds, unrefined oils, etc.
2. Avoid all refined/concentrated sugars, junk foods, and highly-processed foods.
3. Drink LOTS of water.
4. Do a bit of heart-pumping, sweat-inducing exercise most days of the week.
5. Get enough sleep and limit your alcohol intake.

That’s it! Simple but extremely effective for fast, healthy weight loss. It works because basically you’re getting out of your own way and allowing your body to shed extra, unneeded weight -- much of it ugly body fat!

Many people can lose 10 lbs by doing nothing other than cutting sugars and refined “white” flour out of their diets! When you stop putting nutritionally-empty, high-GI, insulin-spiking, fat-creating calories into your body and replace them with natural, healthy, nutrient-dense calories you allow it to function the way it wants to. Your metabolism revs up and your hormone balance optimizes itself... and that leads to easy, healthy, rapid weight loss.

Give the plan above a try and you could easily lose 10 pounds in the next 30 days. You might even “mess up” and lose a lot more weight without even trying! :)

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Have a question, comment, or tip about losing 10 lbs in a month? Leave all your feedback in the area below. Thanks!

The Fastest Way to Lose Belly Fat

Hi! Are you looking for the fastest way to get rid of your ugly belly fat? Then you’ll want to take a look at the simple, proven plan outlined below. Losing abdominal fat does not need to be a slow, complicated, dangerous, or expensive process... as you'll see below.

The 3 keys to burning fat and getting a flatter, tighter stomach in the quickest way possible are:

1. Cut calories without being hungry all the time.
2. Burn more calories through consistent, highly-efficient exercise.
3. Optimize your hormone levels and metabolism for rapid fat loss with minimal lean muscle loss.

So we’re not talking about starving yourself or spending hours jogging on a boring treadmill. We’re talking about using a few proven techniques to put your body into its ideal “belly fat-burning mode” so that you can shed ugly fat, keep your vital muscle tissue, and look better within just a few short days/weeks!

Keys to Burning Belly Fat Really FAST

1. Eat the simplest foods.

In general, the simpler and more unprocessed a food is, the better it is for fast weight loss. This is one reason why “paleo” diets work so well: they focus on the 100% natural, unprocessed foods our bodies thrive on.

For the fastest possible fat loss results get nearly all your calories from these simple foods: meats, eggs, fish/seafood, vegetables, raw fruits, nuts, large seeds (non-grain), and natural oils/fats (like unrefined coconut oil and extra virgin olive oil). Avoid all grains, refined sugars, processed carbohydrates, refined oils, and chemical additives.

If you eat mainly simple, unprocessed foods you will definitely begin to lose pounds immediately. You’ll cut calorie intake naturally but because of the high fiber and protein content of the foods listed above you won’t be hungry all the time. Also, you’ll get your blood sugar and insulin levels under control which is extremely important for the quickest fat loss possible!


2. Do short, intense bodyweight workouts.

Don’t make the common fitness mistake of trying to simply “sweat” the fat off with lots and lots of long, boring, steady-state cardio workouts (treadmill jogging, stationary bike ride, elliptical machine striding, etc). There’s a much more efficient, fun, and safe way: bodyweight workouts.

Every other day do a short (20 minutes max) workout based around the most effective bodyweight exercises like push-ups, pulls-ups, squats, lunges, inverted rows, dips, and burpees. Throw in short, high-intensity interval training sessions (aka HIIT workouts) based around bodyweight cardio like sprints, box jumps, rope jumping, etc. Keep the workouts brief but intense and never try to “kill” yourself or you’ll end up getting hurt or becoming over-trained very quickly.

The key to working out for the fastest and best possible fat loss results is intensity and quality of exercise. High-volume, low-quality workouts can work over the short run. But higher-intensity bodyweight training is definitely the most efficient form of exercise because it stimulates the metabolism, causes powerful hormonal changes, burns fat for hours after the workouts are completed, and builds/preserves lean muscle all at the same time (and with minimal risks or energy or over-training!).


3. Take proven support supplements.

To lose belly fat in the quickest possible way you need to take a few proven and relatively low-cost supplements. High-quality supplements ensure your body has all the nutrients it needs for optimal metabolic function and hormone production. Good supplements simply give you better fitness results in less time.

The best supplements for burning stomach fat fast are:

Whey Protein - A good whey powder provides some very big advantages no other protein gives you. Whey gets absorbed into the body extremely rapidly and is the ideal protein for post-workout recovery shakes. For best results drink at least 2 or 3 whey protein shakes per day, especially within 20 minutes of workouts and, if possible, first thing in the morning. They’ll help your muscles recover faster, control your appetite/cravings, and provide a big boost to your fat-burning results!

Omega 3 Fatty Acids (Fish or Krill Oil) -- Nearly all of us need more “good” fats in our diets and a good omega 3 fat supplement is the simplest way to do it. Healthy fats are extremely important for optimizing the metabolism and providing the body with the nutrients it needs for optimal hormone production and balance. For the best results take a quality fish oil or krill oil supplement. You’ll have more energy, less hunger, and you’ll simply feel a lot better than if you don’t take an omega 3 supplement!

High-Potency Multi-Vitamin/Multi-Mineral Formula -- It’s extremely difficult to get all the vitamins, minerals, enzymes, and trace elements we need through diet alone. A good high-potency “multi” is a simple, low-cost way to make sure your body has every single nutrient it needs in amounts sufficient for the fastest, safest fat loss results. A good multi can significantly boost your energy levels while helping you recover much faster from intense workouts.

Conclusion

So there you have it: one of the simplest and fastest ways to lose belly fat. All it takes is eating healthy, clean diet based around simple, unprocessed foods; doing short, intense, efficient bodyweight workouts often; and taking a few highly effective “support” supplements for better results in less time. I can practically guarantee you’ll a significant amount of abdominal fat in a very short amount of time if you closely follow the steps outlined above.

Good luck and get to work! :)

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Have a question, tip, or comment about losing belly fat quickly using the tips above? Leave it below!

A Fast, Simple, And Easy Way to lose 5 - 10 Pounds for Vacation

Here in the US things are really warming up quickly and it definitely feels like spring, with a hot summer right around the corner. College spring break is in full swing all over the country and summer vacation will be here very soon. So obviously people are looking for ways to burn fat, drop pounds, and tone up so they can look as good as possible in their bikinis and board shorts!

The other day a friendly college student left a comment requesting a simple and easy way to lose about 8 lbs before her spring break beach vacation down in Mexico, so I figured I'd try to help her out. While there are many ways to burn fat and lose weight quickly, some are much better than others. For instance, you could starve yourself of food/calories and lose some weight quickly but you'll feel like crap and won't end up getting the kind of results you probably want (real fat loss, better muscle tone, etc.) in the end.

When it comes to rapid weight loss, calorie cutting is a necessity but it’s also extremely important to continue providing your body (and especially muscles) with the protein, amino acids, healthy fats, and clean carbohydrates it needs. You want to create a calorie deficit through smart diet and increased activity in a way that leads to optimal metabolic function, lean muscle tissue protection/growth, and quick, safe weight loss.

Outlined below is one of the simplest and easiest way to lose between 5 and 10 pounds really fast anytime you want -- for spring break or any vacation/party/event at all! It’s based around healthy whey protein shakes, good carbs, high-intensity full-body exercise, and a few powerful support supplements.

Most people can lose 5 pounds within about a week and a half and 10 pounds within 2 - 3 weeks, depending on genetics, initial conditioning level, and how closely they stick to the plan. So here you have it: a super simple and relatively “easy” way to lose pounds very rapidly...

Diet: Healthy Whey Protein Shakes

High-quality whey protein has an almost “magical” ability to speed up fat loss while helping your body maintain and even increase it’s lean muscle mass. By cutting out most regular foods and making whey shakes (aka “smoothies”) the basis of your diet you can greatly simplify things and get rid of much of the calorie-counting and guess work -- not to mention risk -- involved in most typical crash diets.

Start drinking 3 - 5 healthy shakes per day (and, if you want, one or two salads containing only grilled chicken, veggies, and healthy olive oil-based dressing). In each shake/smoothie include a scoop or two of whey protein (our favorite is whey isolate), some fresh or frozen fruit (berries are by far the best choice), and a small amount of healthy oil/fat (organic virgin coconut oil, natural peanut butter, and flax seed oil are the best choices). If you’re doing lots of strength training or very intense cardio -- or you just really need some starchy carbs -- include some raw oatmeal or quinoa in one or two of your daily shakes.

Exercise: Intense, Full-Body Calisthenic Workouts

One of the most efficient ways to burn fat rapidly while also building/toning lean muscle at the same time is to do short (20 - 30 minute), high-intensity workouts based around bodyweight calisthenics like free squats, lunges, dips, push-ups, pull-ups, inverted rows, etc. These workouts can be done almost anywhere and do a fantastic job of jump-starting your metabolism while protecting vital lean muscle mass.

For the best, and fastest, results do a full-body strength workout every other day. Do some form of light cardio on the other days. Give yourself a full "off" day every 7 - 10 days. Definitely don't go overboard and try to do too much volume or intensity. The goal is to just stimulate your body's natural fat-burning mechanisms and "good" hormone production, leading to quick fat loss and a fitter, sexier-looking body in a matter of days or weeks.

Supplements: Support Vitamins, Fats, and Energy Boosters

This plan’s most important supplement -- high quality whey protein powder -- is already included in the diet. But there are a few other proven supplements that can really help to speed things up while also protecting your muscles, immune system, and overall health. A high-quality multi-vitamin is a good way to make sure your body’s getting the vitamins and other nutrients it needs for optimal metabolic function and high energy levels. A good omega 3 fat supplement is a good idea if you want the best and fastest possible results. Omega 3s are probably the most important and powerful of all the "healthy" fats and a high-quality fish oil or krill oil supplement makes boosting your intake easy.

Finally, this plan requires a good amount of energy. Besides making sure you’re getting at least 7 - 8 hours of sleep per night, taking a healthy energy-booster supplement is a good idea. Besides increasing your energy for workouts, a bit of caffeine taken about 30 minutes before exercise can help your body use more fat for energy and even increase your endurance and intensity levels.

Now Get Going!

So that’s pretty much it. No starvation or extreme dieting involved with this plan -- just healthy protein shakes, smart exercise, and a few extremely helpful “support” supplements to speed up the progress. Give this simple plan a try and you’ll easily lose 5 -10 pounds in the next few weeks... and you’ll look incredible on the beach or at the pool! :)

Have a question or comment about this fast, simple weight loss plan? Please leave your feedback below...