HealthyLifestyleForU.com » Fat burning tips

How To Prioritize Grocery Shopping? Q&A of the Week

blachta — Sun, 12 Sep 2010 19:33:21 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X Program (FX12). This week’s question was e-mailed in and is in regards to using a the diet and prioritizing grocery shopping.

Hi Coach!

I ran across your fat burning program about a month ago and have now decided to try it. I have downloaded the workout guide/manual and all I need now is to grocery shop. Any tips on how to prioritize my shopping to get the best fat burning results? I’m motivated and ready to burn the fat I’ve gained these last few months.

Thanks Coach!

Thomas

Thomas, as far as prioritizing your grocery shopping, the best tip or trick I can give you is to follow the Fat X Diet protocol. Basically, buy your vegetables first, then your lean protein sources, fruits, nuts and finally, things you might crave in small portions.

If possible, buy everything you need for the 12 days all at once. Then concentrate on only eating from those rations. It’s amazing the results people get when they follow that one simple tip. Good luck!

Make Breakfast Fat X Approved

blachta — Sun, 12 Sep 2010 19:33:14 +0000

I was speaking with a client yesterday and she had a good suggestion for Fat X 101. She said I should give tips and tricks on how someone can make an average meal, a Fat X Diet approved meal. Breakfast is usually a problem meal for someone that is trying to keep a healthy or healthier diet. Let’s take a look at a common breakfast meal and how we can make it Fat X approved so you can stick to your healthy diet, burn the fat, lose the weight and get fit.

A pancake, egg and bacon breakfast is a common breakfast that can easily be made into a Fat X approved meal with a few adjustments. Here’s an example of the adjustments that can me made to make it healthier, and Fat X approved so that you can continue to burn the fat, lose the weight and get fit.

Typical Breakfast Fat X Approved

2-3 Pancakes 1 Pancake (whole wheat)

1/4-1/2 Syrup Strawberry Jam/Preserve

3-4 Eggs Egg Whites

3-4 Bacon Strips Lean Ham Strips

Coffee or Orange Juice Green Tea or Coffee with Sugar Substitute

With the Fat X approved version you you’re cutting excess calories and sugar, while adding nutrition and keeping the protein content up. These small changes will help you stay on a healthy/healthier diet and help you lose that unwanted body fat short and long term.

Diet Confusion and The Fat X Diet

blachta — Sun, 12 Sep 2010 19:33:14 +0000

When someone wants to burn fat, get fit and or lose weight, they usually say they’re going on a diet. What’s misunderstood is that the term diet does not just apply to when your trying to burn off excess body fat, get fit or lose unwanted weight. You’re actually always on a diet. It’s either a healthy diet, an unhealthy diet or something in between. The term diet describes what it is that you’re eating. The confusion lies within the goals of your diet.

If you’re eating a bunch of junk food throughout the week, guess what? You’re on a diet. It just happens to be an unhealthy diet, and it’s most likely going to be a weight gaining diet(fat gaining). Most people are unaware that a weight gaining diet is their diet. So it’s time to stop thinking of being on a diet, and start thinking of how you can make your diet healthier, or at least focused in the direction of accomplishing your goal.

There’s all kinds of complicated ways of changing your diet to achieve weight loss that are out there. You can count and keep track of every single calorie, deprive yourself of certain foods, eat only this or eat only that, but eventually the more complicated your diet is, the more of a chance you won’t stick with it.

With the Fat X Diet, the goal is to simplify the process of thinking about food and eating for the goal of fat loss. The Fat X Diet is actually a philosophy more than a strict form of dieting. It’s about accentuating the foods and nutrients that will help the process of health and fat loss, without overcomplicating the subject. The purpose of the Fat X Diet is to help you force nutrients into your diet that will make your diet healthier then what it’s been and in turn help you burn fat and lose weight short and long term.

For examples of what I consider healthy or at least healthier than average meals, check out my Fat X Approved photo album on Facebook.

How To Prioritize Grocery Shopping? Q&A of the Week

blachta — Sun, 12 Sep 2010 19:33:14 +0000

Hi Coach!

Thanks Coach!

Thomas

Replacement Fat X Exercises

blachta — Sun, 12 Sep 2010 19:33:13 +0000

I often get messages from people that are doing the Fat X Program (FX 12) and they are concerned because they don’t have the necessary equipment to do the exercises. Here’s a list of the most common exercises in the Fat X Program that people need replaced due to lack of equipment.

Pull Ups: If you can’t do pull ups, or don’t have the equipment to do pull downs, you can replace them with another pulling or upper back exercise like rows. You can also use rubber tubing. (FX Day 3)

Sand Bag Slam: If you don’t have a sand bag, you can use a medicine ball, or make a heavy slamming object with old rags wrapped up in duct tape. You can place something heavy in the middle to make the exercise more demanding. The sandbag I use in my FX Boot Camp is currently about 35 lbs. (FX Day 12)

Bench Crawl: You don’t necessarily need to crawl under a bench, you can just crawl for a short distance. (FX Day 6)

For any exercise that requires dumbbells, you can either use a barbell or heavy water jugs. You can also use dumbbells instead of a barbell. (FX Day 2)

Don’t let the lack of equipment stop you from getting in a good workout, burning the fat and losing that unwanted weight. Be creative. There’s all kinds of things you can use to add resistance.

What’s a Good Pre-Workout Snack? Q&A of The Week

blachta — Sun, 12 Sep 2010 19:33:13 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X Program (FX12). This week’s question was sent in via my Facebook and is regarding a pre-workout snack or meal.

Hey Coach,

I’ve recently started your program and I’m having a hard time with a pre-workout meal or snack to get me through the workout. What’s a good pre-workout snack?

Thanks,

Todd

Todd, I’ve had good success with having a small snack about an hour before my workout. Here are a few of my favorites:

Peanut butter and jelly on one slice of whole wheat toast

Fruit and a handful of mixed nuts

Protein smoothie

Small chicken breast sandwich with avocado

The key to a pre-workout snack is to eat something packed with nutrition, especially with at least some protein. You also want something light, so that it digests before you actually begin your workout. There’s nothing worse than doing a tough workout with a full stomach.

Diet Confusion and The Fat X Diet

blachta — Sun, 12 Sep 2010 19:33:13 +0000

For examples of what I consider healthy or at least healthier than average meals, check out my Fat X Approved photo album on Facebook.

Replacement Fat X Exercises

blachta — Sun, 12 Sep 2010 19:33:12 +0000

Bench Crawl: You don’t necessarily need to crawl under a bench, you can just crawl for a short distance. (FX Day 6)

For any exercise that requires dumbbells, you can either use a barbell or heavy water jugs. You can also use dumbbells instead of a barbell. (FX Day 2)

Don’t let the lack of equipment stop you from getting in a good workout, burning the fat and losing that unwanted weight. Be creative. There’s all kinds of things you can use to add resistance.

What’s a Good Pre-Workout Snack? Q&A of The Week

blachta — Sun, 12 Sep 2010 19:33:12 +0000

Hey Coach,

I’ve recently started your program and I’m having a hard time with a pre-workout meal or snack to get me through the workout. What’s a good pre-workout snack?

Thanks,

Todd

Todd, I’ve had good success with having a small snack about an hour before my workout. Here are a few of my favorites:

Peanut butter and jelly on one slice of whole wheat toast

Fruit and a handful of mixed nuts

Protein smoothie

Small chicken breast sandwich with avocado

Fat Burning Diet Killers Part 2

blachta — Sun, 12 Sep 2010 19:33:11 +0000

In part 1 I discussed one of the foods most people believe to be great when on a weight loss or fat burning diet. I also discussed how it does have health benefits, but can actually be detrimental to your fat loss goals. In this post, I’ll expose the other top fat burning diet killer food that is hurting most peoples fat burning and weight loss goals.

Granola has long been assumed to be a health food. And, just like yogurt, it does have some health benefits. But let’s look at what granola actually is, and how it can hurt your fat burning and weight loss goals.

Granola refers to baked rolled oats that are sweetened in some way. Sounds pretty natural and healthy right? Well, maybe not so much if you look deeper. Depending on the fruit and nuts that are mixed into the granola, it will contain a good amount of fiber and other vitamins and nutrients. Here’s the problem, most granola is packed with excess sugar and oil (fat) to make the taste more appealing. So while you are getting in a good amount of healthy nutrients, you are also adding excess sugar and fat to your diet. Obviously that’s not what you want to do when you’re on a mission to burn fat and lose weight.

It’s not that granola is bad, it’s that over consuming it in your diet will add extra sugar for you body to digest and use. And what happens when your body doesn’t utilize those extra calories/sugar? Yup, straight to the fat deposits on your body to be stored as fat.

In part 3 I’ll discuss how you can implement both yogurt and granola in a healthier and more fat burning goal oriented diet plan.