Great Tasting Fat Burning Breakfast
A while back I wrote an article about two fat burning and fat loss diet killers that most people consume for breakfast. To make the problem worse, they usually consume these two foods together, spiking their insulin, stoping the fat burning process, and signaling the body to store fat in all the problematic storage areas. Take a look back at the article, but I’ll go into how to fix that and make your fat burning diet better with this awesome fat burning breakfast.
You’re going to need three ingredients to make this great tasting fat burning breakfast. These are foods that if used properly are known as fat burning diet helpers. A low calorie, low sugar yogurt, protein powder, blueberries (fresh or freeze dried) and walnuts.
By using walnuts and protein powder you’re going to balance out the macronutrient content in this breakfast food and thereby reducing the body fat enemy insulin spike. Walnuts will add in fat fighting and health benefiting EFA’s (Essential Fatty Acids) as well as fiber. Protein will help feed the muscle, and as you know, feeding the muscle helps burn fat. The blueberries bring in high powered anti-oxidants and other nutrients that will help your overall health. A healthy body will burn fat faster as well as help your long term fat loss goals.
Here’s the Fat X 101 Fat Burning Breakfast recipe:
1/2 Cup of plain yogurt ( low calorie, low sugar)
1/4 Walnuts
1/4 Blueberries (fresh or freeze dried)
1 scoop of protein powder (20-25 grams of protein)
Mix the protein powder in to the yogurt until smooth. Add in the walnuts and blueberries. There it is! That’s all there is to it. It only takes a few minutes to kick up your diet with a great tasting fat burning breakfast meal.
The Pasadena Fat Burning Workout Video
It’s been a while since I added a workout video to my Bonus Fat Burning Workout Series. Due to popular request, two weeks ago, I headed out to the Rose Bowl in Pasadena and put this full body workout together. Check out the workout video and give the exercises a try.
Just like my other bonus fat burning workout videos, this workout is a great stand alone full body workout that utilized easy to learn exercises and that will help you lose fat, get fit and tone up. You can add this workout in after you do the Fat X Program, or if you just want to give my style of training a try. If you’re planning on doing the Fat X Program, remember you can download the complete workout program with videos and the workout manual to your computer. You can also put it on your mobile device so that you can conveniently watch the workout videos and see a sample of the exercises right before or during your workout so that you can get the best results possible.
I call this workout the Pasadena Workout. I put the workout video together as a tribute to Joey Alvarado, former MMA fighter and owner of So Cal MMA in Los Angeles where I learned the So Cal Sit up and Deck Squat exercises. This was also a tribute to Samson Ramirez of Nutrition 4 Less in Pasadena where I purchase my protein powder. If you’re in the Los Angeles and Pasadena area, those two can help your fitness goals.
You can contact me for private coaching/training at coachrollie@gmail.com. I’m also in the Los Angeles and Pasadena. Also don’t forget to check the Fat X 101 Facebook page. It’s the easiest place for you to ask me fitness and diet questions as I check that often. Good luck on your fitness and fat loss goals!
Fat Burning Results July 2011
Last week, Fat X Project code named Cake and Ice Cream came to a close. I put her through the 12 day fat burning Fat X Program (12 workouts, 12 days on the Fat X Diet) and these are her final results. Does the Fat X Program work for women? Well, once again I proved that the my fat burning program works for both women and men.
As you can see she knocked off a layer or two of body fat in the 12 days, but even more importantly, her metabolism is now prepped for more fat loss a.k.a fat burning results in the future. Her fitness level is also a lot better and she will be able to use that increase in fitness to pursue her future goals. 
Looking back on this particular fat burning Fat X Project, there’s a few things that could have been done better, and also a few things that Erika did really well that can help you.
Erika showed up every day with a positive attitude and willing to work hard.
She didn’t wine and or complain during the workouts.
She followed the rep ranges, rest, and work periods as specified in the program. Of course I personally coached her through each workout, but there was no interruptions or unnecessary rest or stalling when I said go.
Now with all that being said, there was a couple of things that could have been better.
She failed to keep and updated food log. Without a food log, there’s no way to know exactly what she ate, and I couldn’t make written suggestions of what to add and or subtract to her diet. In my private training and coaching experience, clients that keep a food log increase thier results by 10-20%.
Her strength was also a limiting factor. She was new to weight training. Some of the weights I had her use were too light, but the heavier choices were too much. This is normal through a first run throughout the Fat X Program.
Some of the exercises where a bit easy and she flew through some of the circuits. Her improved fitness and strength will allow her to use heavier weights in the future, which will increase the intensity of the workouts.
Using the heaviest weight possible is something that I constantly and consistently advocate. More weight, equals more energy required to move it. More energy used, means more calories are being burned, and it also means you stimulate your metabolic processes maximally creating the after burn effect.
If you’re in the Los Angeles or Pasadena area, feel free to contact me for private training/coaching coachrollie@gmail.com or you can also download the complete Fat X Program including the videos and workout manual/guide.
Fat Burning Foods
Are there fat burning foods? The answer to that is yes, and no. No in the sense that there are no foods that you’re going to eat and that will magically burn body fat. Yes in the sense that there are foods that will help your fat burning goals by helping you body set up a foundation that will turn in into a fat burning machine. Some foods will help more than others.
For starters, if you want to burn body fat, a boosted metabolism is essential. In order to have a revved up metabolism and burn body fat efficiently, you need to have a solid foundation of muscle. Muscle doesn’t only help you burn calories during your workout, but muscle will also burn calories after you workout and while you rest. Part of this is due to what’s referred to as After Burn or EPOC (excess post-exercise oxygen consumption). For more on After Burn or EPOC check the article Exercise After Burn: Research Update at About.com.
In order to build and maintain this solid foundation of muscle, you need to feed the muscle properly, especially after intense workouts. Foods high in protein will feed your muscle, which in turn will keep you metabolism revved up, and which will help burn body fat and assist in your fat burning goals during and after workouts. So therefore, foods high in protein, are fat burning foods.
Most clients that come to me tend to have a diet extremely low in protein. Increasing that protein content is usually one of the biggest adjustments that I have them make. I attribute this adjustment to their diet as one of the main reasons they get such great fat burning and fitness results.
Here is a short list of foods high in protein:
Chicken breast
Tuna
Salmon
Steak
Eggs
Turkey Breast
Talapia
After a workout, a protein smoothie is a good idea as the protein will quickly be absorbed and utilized by the body to begin the building and maintenance of muscle tissue.
Once you add these fat burning foods to help build and maintain muscle, there are others foods that will also help your fat burning goals. The next most important list of foods that will help set up you body to become a fat burning machine are foods high in nutrients, yet low in calories.
By limiting excess calories, your body will be forced to break down body fat for energy. But the key is not just to lower your calories, the key is to find foods low in calories but high in nutrition (vitamins, minerals, fiber, anti-oxidants). Your body needs the nutrition to continue to run it’s metabolic processes optimally so that it helps you burn fat efficiently and keep it off long term. These foods that are low in calories, but high in nutrition, therefore are fat burning foods.
Here is a list of these foods low in calories, but high in nutrition:
Broccoli
Spinach
Cucumber
Bell Peppers
Wheat Grass
Mushrooms
Blueberries, but generally all berries fit this category
A lot of people confuse the Fat X Diet with a no carb or low carb diet because I don’t mention carbs (carbohydrates). The reason I don’t mention carbs is because with the Fat X Diet I decided to simplify the subject. Vegetables contain carbs, they just happen to be considered “good” carbs. The consumption of “good” carbs and a solid amount of protein are the engine that drives the Fat X Diet, and the reason that when combined with the Fat X Workout Program, the fat burning and fitness results are what some refer to as amazing.
There’s another list of foods that I consider fat burning foods. I’ll post that soon on the Fat X 101 Facebook page. Make sure you “like” the page so you stay updated.
A Fitness Fat Burning Project Has Begun
I started this new Fat X Project a few days ago and code named it Cake and Ice Cream. I always give my public Fat X Projects a code name because I don’t reveal their identity until they are done with the fat burning and fitness Fat X Program. When they’re done, I post the pictures so that everyone can see the results. I do this as a motivational tool, not just for others, but for that particular person to continue on a road to better health and fitness.
As I put Cake and Ice Cream through the fat burning and fitness Fat X Program, I thought it would help others if I posted some of the details, tips and other things I’ve been coaching Cake and Ice Cream with. Here are a few things:
We’ve warmed up for each of the fat burning workouts so far by doing five minutes of shadow boxing and or working on the punching bag. Cake and Ice Cream expressed an interest in learning some MMA, so I implemented it as a warm up to the workouts. If you’re doing the Fat X Program, here’s a tip: You can choose whatever method to warm up that you find fun and or interesting.
On the diet front, I’ve advised C&K to begin limiting excess carbohydrates and or sugar. Cereal was C&K’s breakfast of choice, so my tip on this topic has been to choose something more Fat X Diet approved. Breakfast can be difficult, but I find a protein berry smoothie, or a veggie omelette better for fat burning and fat loss results.
Using the heaviest weight possible during the exercises and specified rep range is extremely important to get great fat burning, fitness and fat loss results. I’ve made sure that Cake and Ice Cream chooses a proper weight. I actually think that I’ve been going to light with some of the exercises and I’m looking to crank up the weight a we progress through the Fat X Program.
I’ll be posting more updates on the Fat X 101 Facebook page. “Like” the page to get more tips and info on, health, fitness and the Fat X Program.
Fat Burning Lunch Ideas
Lunch time can be a difficult time to navigate when someone is on a fat burning a.k.a fat loss (weight loss) diet and workout program. Here are some fat burning lunch ideas to help you stay on your diet and reach your fat loss goal.
One of my favorite lunch time fat burning diet meals is the grilled salmon salad. Whenever I feel my diet needs a strong health boost, I head over to Gerlach’s Grill in Pasadena and order their grilled salmon salad. It’s a great fat burning lunch idea if you need a little help. If you’re not in Pasadena, look for a place that makes a good grilled salmon salad, or try making it yourself. If you have a recipe, submit it in the comments.
Another great fat burning lunch idea is the chickens salad. You can pretty much get a chicken salad at any restaurant and at all price levels. Experiment with trying different ones and then set up a list of go to places for yourself when you’re in a bind and need to get in a good fat burning diet meal. There’s a few different places that I like in Pasadena an often visit. The chicken salad is a fat burning diet saver! 
These are just a few fat burning lunch ideas that stick closely with the Fat X Diet principles and philosophy. Try different things and if you have a lunch idea, feel free to post in the comments, or you can also post it on the Fat X 101 Facebook page.
Don’t let lunch get in the way of your fat burning a.k.a fat loss and fitness goals. There’s plenty of fat burning goal benefiting meals that you can utilize at lunch. Work hard, focus, and stay on track.
More Fat Burning Diet Secrets and Tips Revealed
The last couple of weeks I’ve been working on my Bonus Fat Burning Workout videos, but this week I decided to go more into some diet secret tips and tricks. Diet and more specifically the pre-workout meal in a fat burning diet is often overlooked. I decided to tackle this issue first.
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Free Fat Burning Workout Videos: Bonus
These bonus workouts can be added after completing the fat burning Fat X Program, or while taking some time off of it. They can also be done as a stand alone workout depending on your fitness level. If you’ve downloaded the Fat X Program Workout Guide/Manual, you’ll be familiar with the system I use to track the exercises and workouts.
This first workout video can be done at home with very little equipment. All you need is some type of object to use for resistance while doing some of the exercises. I chose to use a laundry detergent bottle because most people have one of these laying around somewhere in their home. Check out the free workout video.
This next workout video is a little more advanced and was directed towards power sport athletes like MMA fighters, football and basketball players that require power, as well as strength and conditioning. It’s definitely not for beginners as the previous home workout is but it’s a good idea to learn the movements nonetheless. Check out the free workout video.
If you’re and advanced athlete or you just want to have a little fun with your workouts and exercises, make yourself a dragging sled. Once you have a sled, you can do one of my fun outdoor workouts with it. All you need is a dragging sled, a sandbag and a grassy hill. The exercises are fun, yet effective. My girlfriend at the time made her first appearance in this video as well as my green hat that you’ll continue to see until I figure out what to do with my hair : ) Check out the free workout video.
In this next video, I wanted to show that you can work your core with total body exercises. You don’t need much equipment for this workout, but use light weight until your fitness level improves. This is the video where my camera broke : ( It was a windy day and it fell over during filming. The show went on, check out the free workout video.
Despite the broken LCD screen on my camera, I was determined to add to the Bonus Fat Burning Workout Video Series and give back to Fat X 101 fans and users of the FX 12. In this video I decided to do another workout that could be done at home with very little equipment and a small area. Check out the free workout video.
One of the biggest things that bothers me is when genuinely motivated people fail. I see motivated people at the gym all the time but they end up losing their motivation because they don’t know what they’re doing, or it’s the blind leading the blind. Usually these initially super motivated people quit because they don’t get results. This video was aimed at those motivated gym goers that just need a simple plan they can follow at the gym. Check out the free workout video.
Arms and abs are those body parts that everyone wants to improve on, but they usually go about exercising the wrong way to get the most efficient results. This workout will not only keep your heart rate going, but it also targets arms and abs just in case you feel you need a little extra work in those areas. Check out the free workout video.
Thanks again and Hopefully you enjoy the Bonus Fat Burning Workout Video Series. I’ll be doing more workout videos in the future so stay tuned. If you like the site and or the Fat X Program don’t forget to pass it along on Facebook, Twitter or any other form of social networking site you can think of. It costs time and money to keep the site going, but your support has helped immensely and I hope to have your continued support. Feel free to contact me at coachrollie@gmail.com or check out the Fat X 101 Facebook Page.
Fat Burning Home Workout Limited Space
People seemed to have liked my last home workout video, so I decided to add to the Bonus Fat Burning Workout Series with another one. In this home workout I used a friends home, that had limited space. Sometimes people think that they can’t get in a good workout with limited space, but I set out to prove otherwise. Check out the free video and don’t forget to join the Fat X 101 Facebook page.
Extreme Core Fat Burning Workout
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When most people think of a core workout, they usually think of crunches, sit ups or some variation of those two abs exercises. As part of my Bonus Fat Burning Workout Series, I decided to put together a more functional and sports adapted core workout. This workout will be extreme for those that are only used to doing abs or core exercises while laying on the floor.
