Skip to content

Posts tagged ‘Burning’

4
Jun

Free Fat Burning Workout Videos: Bonus

My fat burning workout and diet plan, the Fat X Program, has been up since 2008.  Since then I’ve received countless e-mails and messages from men and women thanking me for having the workout videos up for free and thanking me for helping with their fat loss and fitness goals.  I appreciate the thanks and support and as a thank you for visiting my site, “liking” the site on Facebook (over 300,000 likes) and passing it along on Twitter, I decided it was time to give back to the fans and users of the Fat X Program (FX 12) with more workouts and videos to further assist in a fat loss and fitness journey. A couple of months ago I started adding these workout videos to the site, but I really hadn’t organized them or described how to implement them into a fitness plan.  I will add them to this post and also give a brief description. 

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. 


13
Apr

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. 


As you can see in the video, the space was small,  but I used exercises that didn’t require much space.  If you’re a beginner, and you’re a bit intimidated by my other workout videos, or the 12 day fat burning Fat X Program, give this video a try.

If you can do this workout and accomplish all the exercises, the Fat X Program workouts will be doable.  Just remember to take it easy with the exercises and to go at your own pace.

If you’re in the Pasadena area, feel free to contact me for private training, or to join my FX Boot Camp.  Either way, good luck on achieving your fitness goals! Summer is right around the corner, burn the fat, get fit, and show off your best body!

4
Apr

Extreme Core Fat Burning Workout

Join my Facebook Page

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.


Your core a.k.a lower back and abdominal muscles, are responsible for stabilizing your whole body, yet most people only work these muscles from a stabilized position.  This extreme core workout forces your muscles to work in a more functional and realistic way, especially if you’re involved in sports.  Take a look at a lineman in football, or an MMA fighter for example, their core is always engaged, pushing, pulling and or rotating against resistance.

If you want to work out your core optimally, force it to work while standing and while synchronizing with other major muscle groups in your body.  Doing this will give you a great full body workout while improving your body’s ability to perform better in sports specific movements.

Check out the free Bonus Fat Burning Workout video. 
If you’re new to Fat X 101, try the 12 day Fat X Program.  It will give your fat burning goals a jump start while improving your fitness level.  The workout videos are free.  If you’re in the Pasadena area, contact me to join my FX Boot Camp or for private training. 

25
Mar

More Fat Burning Diet Secrets 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.


Your performance during a workout is highly important if you want to get the most out of your fat burning fitness and diet program.  If you’re not fueled up properly through your diet, your performance will be less than optimal.  For example, you might feel weak or fatigued, and for an exercise where 10 reps and 100 lbs would be best, you might only be able to accomplish 6-8 reps.  That would mean your missing out on 20-40% of fat burning foundation building results. By foundation building, I mean building lean body mass a.k.a muscle, and stimulating your metabolic processes. 

Obviously, if you want to get the best and fastest fat burning and fitness results, you can’t miss out on the benefits of your best performance during a workout.  Check out this free video where I reveal one of my secret fat burning diet meals that you can use pre-workout to fuel you up properly so that you can do your best in your workout!


If you like this video, let me know, and I will reveal more of my secret fat burning diet meals and other tips and tricks in future videos.  

22
Mar

Free Outdoor Fat Burning Workout Video

When you’re trying to burn fat, and get fit, adding some fun outdoor workouts are a great idea.  Not only can they increase your fitness level, but they keep things fresh and fun.  As part of my Bonus Fat Burning Workout Series, I decided to take my homemade sled outdoors and put together a workout. 
This fat burning workout requires a sled, or something to drag, a sandbag, and a grassy hill.  Unlike my fat burning home workout, it requires a bit more to get it done, but if you can acquire those things, you can have a lot of fun while you get your fat burning workout in.  Check out the free outdoor fat burning workout video.
If you like this workout video, you’ll enjoy the 12 day Fat X Program workout videos.  All the videos are free, but if you want to get the most out of the Fat X Program workouts, download the Fat X workout manual/guide.  The manual/guide is only a few bucks and it helps to keep Fat X 101 free.  Thanks for your support and I hope you continue to enjoy the Fat X Program and the Bonus Fat Burning Workout Series. 

11
Mar

Develop Power, Strength and Conditioning While Burning Fat

As part of my bonus fat burning workout video series, last week I uploaded a beginners type workout video you can do at home.  This week, it’s a more advanced workout. If you want to look like an athlete, with a low body fat, toned/ripped body and six pack abs, the best way to do so is to train like an athlete.

In most sports, power, strength and conditioning are attributes that the best athletes in any sport continuously work to develop and maintain.  These attributes along with skill development is what takes them to the top and keeps theme there.  Here is an advanced fat burning workout that you can do to develop power, strength and conditioning.  Even if your not a pro athlete, you can still train like one to achieve that athletic body with a low body fat percentage. Get that toned/ripped athletic look with six pack abs just in time for Summer. 

Check out the free workout video and give it a try. 
If you’ve done the fat burning Fat X Program (FX 12), you already know that it enhances your power, strength and conditioning along with burning off excess fat.  You can do this bonus fat burning workout video while taking time off from the FX 12 or in addition to your current program.  Keep track of this workout just like in the FX 12 workout manual/guide.  Good luck!  

9
Mar

Fat Burning Project for a Bikini Body

A couple of weeks ago I started a new fat burning Fat X Project.  This Fat X Project was code named BBB, short for bomb bikini body. The goal was to get through the Fat X Program in 12 days, and come out with less fat, and a more toned body that would be well on it’s way to looking great in a bikini.  


This Fat X Project would be the most trying for me as subject BBB was my own girlfriend Elizabeth.  As anyone knows, training your significant other can be a challenge.  I’ve actually had other fitness trainers pay me to train their significant other because of how much of a challenge it can be. 

 Elizabeth was motivated to get her bikini body but the skepticism as to the power and effectiveness of the the Fat X Program lingered.  Getting her to change her diet habits and follow the Fat X diet philosophy was and uphill battle. Luckily, towards the end of the 12 day fat burning program we finally ironed out the kinks in her diet.  


While Elizabeth got excellent results for 12 days, I always like to look back at my public Fat X Projects and write about things that went well, and things that didn’t go so well in an effort to help those that are planning on doing the Fat X Program.

As I mentioned before, she was highly motivated, so getting her to do the workouts was easy.  She would actually watch the fat burning workout videos before she showed up and it would make explaining the routine a bit easier. Where I went wrong is underestimating her strength. I do believe we could have used heavier weight.  Using the heaviest weight possible is something that I advocate as it renders the best results.  Next time I would use heavier weights to maximally stimulate her metabolic processes.

The decision to go ahead with this project was a last minute decision, so the first few days on the diet were a bit rocky since we hadn’t shopped for her food.  I advocate shopping for groceries before starting the Fat X Program to make sure you get a good start on the diet.  This is another detail that could have helped produce better results.

If you’re new to Fat X 101 and you’re planning on doing the Fat X Program, I hope this helps.  Remember to download the workout manual as there are some adjustments that aren’t in the free fat burning workout videos.  Good luck!  

6
Mar

Free Fat Burning Home Workout Video

As part of my bonus free fat burning workout video series, I decided to put together a workout that can be done at home.  All this home workout requires is an object to use as resistance.  I chose a detergent bottle for the video.  You can fill a detergent bottle with water, or anything else to create resistance.  The heavier you make it, the more challenging the exercises and the home workout will be.  


There are two ten minute circuits in this workout.  The first circuit is high rep and it serves as a good warm up.  The second circuit is where it really gets fun and challenging.  Do the best you can.  Track your progress and try to improve on each workout, just like the way the Fat X Program is set up.  

This home workout is based on time limits, so the idea is to do more circuits or to get farther along in a circuit within those ten minutes.  For example, if the first time you do the workout you get through 5 of the circuits and two of the exercises, next time, try to get past that point, completing at least 5 circuits and three exercises in the sixth circuit.  
If you liked the free workout video, help support Fat X 101 by passing along the info.  I would like to continue to provide free workout videos and other tips and tricks. Thanks and good luck with your fat burning and fitness goals! 

26
Feb

My Fat Burning Diet Log

January 3rd-January 14th I put myself through the fat burning Fat X Program.  Last week I wrote a bit about it. I  posted my before and after pictures. I also promised to post my complete diet log with all the food and meals I used to burn the fat through the 12 days.  So, with that short intro, here is my complete fat burning diet log while I completed my 12 day Fat X Project. I hope it will help you in using the Fat X diet principles to help you develop a fat burning diet plan for yourself. 

Coach Rollie’s fat burning Fat X Diet Log:

Day 1
Meal 1: Smoothie; 2 eggs berries nonfat milk (ran out of protein powder)

Meal 2: “Posole” (mexican stew) mostly meat chunks

Meal 3: Chicken sandwich

Meal 4: Peanut butter and jelly sandwich and a handful of nuts

Meal 5: Chicken breast spoonful of rice ,beans and a tomato

Day 2
Meal 1: Posole meat chunks and an orange

Meal 2: Chicken sandwich 1/2  a tomato and a whole avocado 

Meal 3: Chicken pita wrap and a whole tomato 

Meal 4: Posole meat chunks and an orange

Meal 5: 1/2 peanut butter sandwich protein drink

Day 3
Meal 1: 1/2 peanut butter and jelly sandwich

Meal 2 : Protein smoothie (protein powder, strawberries, blueberries, non-fat milk)
Optimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream, 2 Pound


Meal 3: Meat chunks and two tangerines

Meal 4: Protein smoothie (protein powder, strawberries, blueberries, non-fat milk)
 and a strawberry jam sandwich

Meal 5: Chicken breast,an avocado and mixed veggies

Meal 6: Meat chunks with mixed veggies, a protein drink(protein powder in water) and a peanut butter and jelly sandwich

Meal 7: Protein powder mixed in low calorie low sugar yogurt with crushed nuts. 





Day 4
Meal 1: Protein smoothie (blueberries, strawberries, protein powder, non-fat milk)

Meal 2: Chicken avocado tacos

Meal 3: Grilled fillet fish veggies(red snapper)

Meal 4: Protein drink (protein powder in water) and a strawberry jam sandwich

Meal 5: Mixed veggies avocado and a chicken breast

Day 5
Meal 1: Protein drink (protein powder in water) and a peanut butter and jelly sandwich 

Meal 2: Chicken breast with mixed veggies and avocado

Meal 3: Protein drink (protein powder in water) strawberry jam sandwich

Meal 4: Chicken breast mixed into some potato salad

Meal 5: Salmon salad

Meal 6: Chicken tenders

Day 6
Meal 1: Protein smoothie(yogurt, strawberries, non fat milk) and a peanut butter and jelly sandwich

Meal 2: Chicken breast sandwiches BBQ 

Meal 3: Chicken breast veggie mix burrito with avocado on the side. 

Meal 4: Chicken breast tacos with mixed veggies some beans and cheese. 

Meal 5: Shrimp chicken salad. 

Day 7
Meal 1: Banana protein smoothie

Meal 2: Carne asada with mushrooms, green onions, tortilla  and some mixed beans

Meal 3: Protein drink and trail mix

Meal 4: Chicken veggie tacos with avocado

Meal 5: Protein drink and 1/2 peanut butter sandwich 

Day 8
Meal 1: Protein smoothie (banana, protein powder, non-fat milk) 

Meal 2: Egg and egg white veggie omellette 

Meal 3: Egg and egg white veggie omellette

Meal 4: Protein drink a banana and some almonds

Meal 5: Beef and mixed veggies

Day 9
Meal 1: Protein smoothie (strawberries, protein powder, non-fat milk)

Meal 2: Beef veggie tacos

Meal 3: Salmon and stir fry veggies

Meal 4: Peanut butter sandwich and a protein drink

Meal 5: Salmon with veggies and a slice of toast 

Day 10
Meal 1: Protein smoothie (blackberries, protein powder, non-fat milk) peanut butter sandwich

Meal 2: Roast beef avocado sandwich

Meal 3: Protein smoothie (black berries, protein powder, non-fat milk)

Meal 4: Chicken breast ,stir fry veggies and a Fiber One yogurt 

Meal 5: Chicken salad

Day 11

Meal 1: Protein drink and a peanut butter and jelly

Meal 2: Chicken salad, an orange and cherries

Meal 3: Protein drink, a Fiber One yogurt and almonds

Meal 4: Shrimp tostada and two salmon tacos

Meal 5: Protein smoothie( strawberries, protein powder, non-fat milk) and strawberry jam sandwich  

Day 12
Meal 1: Protein smoothie (strawberries, protein powder, non fat milk) almonds

Meal 2: Protein smoothie (banana, protein powder, non fat milk)

Meal 3: Chicken breast (2) stir fry veggies and a handful of shredded wheat 

By the way, I don’t count calories, instead, I try to concentrate on getting in plenty of nutritious food in my diet and enough protein to build and maintain muscle tissue.  My fat burning diet through this Fat X Project could have been better.  A few adjustments here and there could have increased the fat burning results.   But, at the end of the day, I was happy, I felt good, and I definitely wasn’t starving.   I hope this helps.  

If you enjoy the site, make sure to suggest it to friends. The more people help me promote the site, the more time I can dedicate to posting useful information. I have a few things planned for 2011 that Fat X 101 fans will be very pleased with. 

26
Feb

Bonus Fat Burning Workouts

If you’ve done the fat burning Fat X Workout Program, you already know how effective and efficient the workouts are.  So by popular requests, I will start adding more fat burning workouts and free workout videos that can be done as a stand alone workout and aside from the FX 12.  Up first is a workout that I’ve been doing since I completed my fat burning Fat X Project a couple of weeks ago.  Give it a try, but keep in mind this is an advanced workout.  I will put together other workouts for beginners in the coming weeks so stay tuned!  Effective and efficient  fat burning is what we’re shooting for! 

I did this video during summer as an example of an advanced burpee.  It was a very simple workout that I did then. Simple, yet effective, is what I’m going to be going for with these bonus fat burning workouts.
Here’s the workout.
Were’ going to be utilizing the HIIT method with advanced burpees. All you will need is a pair of dumbbells to do this workout. 

Warm up for 5 minutes. Then, do as many advanced burpees as you can for 30 seconds, and then rest 30 seconds.  Complete 10 rounds of this.  Yup, it’s that simple. By the way, try not to smash your face on the floor, that would be….not good!  

The heavier the dumbbell weights, the better, but keep in mind this is not easy and if it’s your first time trying advanced burpees, I would suggest using very light weights.  By the way, keep track of how many advanced burpees you do in each round.  

If you want to start the Fat X Program, go on do workout 1, day 1.  Download the FX Workout Manual to help you complete the fat burning workouts properly. 
Don’t forget, if you’re in Pasadena, contact me to join my FX Boot Camp. 

« Older Entries
Newer Entries »