BS-Free, Fast Fat Loss Hacks That Work

green foods + whey protein shake

There’s a TON of bad info out there regarding the best way to lose body fat fast. At any given moment, millions of people around the world are starving themselves, following some gimmicky diet, using a bullsh*t workout gadget, and/or taking a diet supplement that has a better chance of killing you than it does of helping you lose a significant amount of weight.

Many of these people (probably the majority) never achieve the fast fitness results they’re seeking — mainly because their strategies are flawed.

If you want to shed pounds quickly and in a relatively healthy way, there’s one simple fact you have to know: burn more calories than you consume. That’s it. Very basic but inescapable… and no infomercial product or fad diet can do a thing to change human biology.

Luckily, there are many tricks or “hacks” that can greatly speed up your fat loss progress… and many of them don’t require a lot of money and/or effort to utilize. Below you’ll find a few of the best…

1. Eat a relatively low-carb diet. You don’t have to get extreme but if you can keep your daily carbohydrate intake to under 100 grams you should be able to lose the weight much faster.

2. Eat more good fats. Sounds counter-intuitive but certain healthy fats can help you burn body fat more quickly. The best options are omega 3 fatty acids (especially from fish), extra virgin olive oil, and unrefined coconut oil.

3. Eat a high-fiber whey protein shake for breakfast. Include some fruit (and/or raw oatmeal) as well as some good fats (e.g. from almond butter or coconut oil) and you’ll boost your metabolism while feeling “full” for hours.

4. Eat some fruit, veggies, or a small salad 20 minutes before big meals. These fiber-rich “good carbs” will fill you up and make it MUCH easier to eat a clean, healthy, lower-calorie lunch or dinner!

5. Eat less starch and grains. This ties into #1 above. It’s really amazing how rapidly many people can lose weight simply by cutting out grains and starchy carbs from their diets.

6. Try intermittent fasting. This is a more “advanced” technique that doesn’t work for everyone, but it’s worth giving it a try because it is extremely effective. It basically involves consuming nearly all of your daily calories during a short time frame, often 3 to 6 hours. Click here to learn more.

That’s it! Let us know what you think in the comments below…

More here: 5 Fat Loss Workout Hacks to Lose Weight Faster

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The Ultimate Fat Burner Workout (via Zuzka Light)

One of the top YouTube fitness experts — Zuzka Light — has just posted her “Ultimate Fat Burner” workout. It combines some of the most effective and efficient forms of fat-burning exercise, including jumping rope, kettlebell swings, jumping burpees, and weighted jump lunges.

The entire workout only takes 10 minutes and can be done almost anywhere… so give it a try! (NOTE: This is a relatively advanced workout that should only be attempted by people who already have a good level of conditioning and know how to do these exercises with perfect form!)

via http://www.zuzkalight.com/

The Skinny Lebron Diet: Low-Carb, Paleo-Style Eating

Wanna lose 10+ pounds of fat in a short amount of time, and look about 10 years younger while you’re at it? That’s exactly what NBA superstar Lebron James did recently, going on a special diet in an attempt to turn himself into an even better athlete than he already is (and avoid losing more championships to the Spurs).

Losing a significant amount of weight isn’t exactly easy when you’re already a highly conditioned athlete with relatively low body fat levels. Many people don’t realize it but it’s actually much easier to lose those “first 30” than it is to lose those “last 10” lbs.

But King James managed to do it in less than 2 months, as the photo below demonstrates:

effects of Lebron James's low-carb paleo diet
source

Pretty dramatic results, to say the least.

So how did Lebron manage to lose the weight? By following a strict low carbohydrate, paleo-style eating plan. As Sports Illustrated put it, the diet is very similar to a “cut” diet used by bodybuilders and fitness models before shows/shoots. He told the magazine:

“I had no sugars, no dairy, I had no carbs. All I ate was meat, fish, veggies and fruit. That’s it. For 67 straight days.”

By “carbs” he obviously means grains, sugars, and processed carbohydrates. Instagram photos he posted show that he definitely ate paleolithic style meals, including healthy salads with nothing but grilled chicken, arugula, fruit, cashews, and olive oil/lemon vinaigrette dressing… with a big bowl of veggies as a side dish.

James’s progress is just a very high-profile example of how incredibly effective paleolithic (“caveman”) eating can be. It’s a surprisingly simple diet that’s really not that hard to follow. Just eat natural whole foods that haven’t been refined or processed, and avoid ones that have!

By the way, Lebron doesn’t just eat a clean diet. He also does a lot of exercise, including insane cardio conditioning drills like running full-court over and over again. The fastest fat loss always comes from a combination of diet and exercise!

 

Workout Video: 20-Minute High-Intensity Bodyweight “Ladder” Workout

HIIT ladder workoutWant to burn a ton of fat/calories and build some muscle in just 20 minutes? Then you’re going to love this workout.

It combines 3 of our favorite rapid-fitness tactics:

  1. high-intensity interval training (HIIT)
  2. bodyweight exercise (including the KING: burpees!)
  3. “descending ladder” progression

The workout begins with a nice short warmup and then jumps into a series of calisthenic and bodyweight strength exercises. If you’re looking for an extremely effective 20-minute with expert guidance this is a fantastic option. Check it out:

 

What do you think? Leave your comments/reviews below!

Paleo Diet Basics: The Ultimate in Clean Eating for Fast Results

delicious paleo grill - pork, okra, and sweet potatoes

Looking for a fast, simple, and – yes – relatively “easy” way to get rid of ugly flab, burn body fat efficiently, boost your energy levels, and feel about 100 times better than you normally do? Obviously regular exercise is vital, but even more important is clean eating. And one of the best clean eating methods is the paleolithic diet — aka the “caveman diet” — a science-based diet based around eating the natural, unprocessed, unrefined foods our bodies thrive on.

On a paleo diet you get nearly 100% of your calories from animals, plants, and simple oils/fats — i.e. all-natural proteins, good carbs, and healthy fats. You avoid refined sugars, processed flours, grains in general, artificial ingredients, legumes, dairy, certain oils, and a few other things. — i.e. bad carbs and foods our bodies aren’t really optimized for.

Getting started with paleo isn’t nearly as complicated as most other dieting systems. Below you’ll find 3 of the best “paleo basics” videos online. We’ll be posting quite a bit more about this ultra-powerful eating strategy soon… so stay tuned!

Paleo Diet Basics from Fitness Expert Robb Wolf

 

Lazy Dieter’s Guide to Paleo Diet Basics — 5 Steps to Success

 

Paleo Diet & Strength Training Biochemistry (very long, in-depth presentation from a doctor!)

 

More good stuff here: The Beginner’s Guide to the Paleo Diet

 

Paleo grill photo by davidreber

Practical Tips for Natural Energy Boosting

espresso -- a delicious natural energy booster

When it comes to burning fat, losing weight, building new muscle mass, and/or getting fit fast… energy is everything. The more energy you have, the easier it will be to do the things you need to do to be successful. But in today’s hectic world it’s not always easy to maintain high energy levels.

USNews.com fitness blog “Eat + Run” recently published a guide to natural energy boosters. It’s pretty good so we thought we’d share it here. Below is a list of the basic tips included in the article, along with some of our own tips and ideas added on. Enjoy…

1. Do some exercise — preferably early in the morning.

2. Drink a LOT of water — green and black tea are good choices, despite the caffeine content.

3. Eat plenty of healthy omega-3 fats, fiber, and iron-rich foods — tuna or sardines on whole wheat crackers is a great “energy” snack.

4. Eat dates, cucumbers (WTF??), and avocados — fresh guacamole may be the best condiment on earth.

5. Eat healthy bacteria like yogurt and kefir — probiotic supplements are a good idea for most people.

6. Sleep the right amount — 7 to 8 hours seems to be about ideal for most people.

Read the full article here: Scientific Ways to Get Energized, Naturally

FYI, we don’t care what they say, we LOVE our coffee and have no plans to stop drinking it. Espresso is an incredibly effective pre-workout energy booster!

🙂

More good info: 9 Tips to Boost Your Energy Naturally

What do you think about these energy boosting tips?

 

Delicious energy boosters photo by brianpdx

How to Protect Your Body During Intense Weight Loss & Muscle Building Programs

how to protect your immune system

Nearly every time you exercise at “normal” intensity and volume, you boost your immune system slightly. But people who are trying to lose weight fast and/or add lots of new muscle mass quickly often “overdo” it when it comes to working out. It’s important to avoid over-training because it can lead to a weaker immune system, more sick days, and even serious health problems like bacterial infections.

Luckily there are a few things you can do to protect yourself even when you’re on a frequent, high-intensity exercise routine. First, focus on exercise quality over quantity. High-volume exercise routines (e.g. 90 minute weight lifting sessions most days of the week) can break down your muscles and body in a short amount of time. Limit your workouts to 40 minutes max and you’ll decrease the risk of overdoing it.

Second, eat a very healthy diet full of quality protein, good carbohydrates, and plenty of healthy fats and oils. Avoid refined sugars, processed carbs, artificial ingredients, and alcohol as much as possible. Simply eating a very clean diet that consists of the proper ratios and quantities of nutrients can go a long way in terms of protecting your body/immune system.

Finally, use proven supplements like high-quality whey protein powder, vitamin supplements (especially C and E), fish oil, and unrefined coconut oil to boost your defenses and help your body recover faster after intense workouts. Also consider taking nutritional yeast. There’s some strong evidence that it can protect even the most hardcore athletes from the risks of over-training. Check out the video below to learn more…

 

More good stuff: How to boost your immune system

What do you think? Leave your comments and tips below!

 

 

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The Best Way to Burn Fat Fast

sprinting = super fast fat loss!

Years ago when us fitness rebels were recommending high-intensity interval training for rapid fat loss, people looked at us like we were crazy. Then, when we recommended doing those HIIT workouts in a “fasted” state first thing in the morning for the quickest possible results, they looked at us like we were nuts.

But that was the mid 90’s and things have changed dramatically. Now even your great aunt probably knows that short bursts of high-intensity exercise are extremely effective for fast, efficient fat loss.

But, just in case this whole idea is still new to you or your aunt, you should take a moment to watch this hilarious and informative video. If you’re interesting in healthy weight loss — or you just need a good laugh — you’ll love it…

 

What do you think?? Leave a comment below!