Weight Loss without Worry

A few days ago I wrote about how you need to use visualization to help yourself reach your ideal weight.

By visualizing yourself as a thinner person and creating a crystal clear picture of what being thin will look like, feel like, taste like, smell like and be like, you create a target that your mind becomes comfortable with.

When you do visualization the right way it is almost like you are creating a new comfort zone that when reached will just feel right.

Keep reading, at the end I share how you can get a free visualizing tool so you can get this visual picture of your thin self embedded in your brain :-)

I also promised in that post that I would offer some proof that visualizing works by sharing how I personally used visualizing to not only complete a marathon but to complete it in the exact time I had told myself I would complete it.

Here is my story…I call it visualizing 4:44:

In January of 2007 I decided to run a marathon.  I chose a race called the Flying Pig Marathon in Cincinnati, Ohio (the name implies the thought that “I will run a marathon when pigs fly”).

When I started training I not only got my body ready to run but also my mind.  I did this by visualizing myself running across the finish line.

Every Saturday I would head out for my “long run” and as the run finished regardless of how I felt I would run the last 100 feet like they were the final steps of my 26.2 mile journey.

I would get such a visual picture in my mind of that awesome moment that my arms would often fly up in the air and tears would come to my eyes.  I crossed that finish line 17 times in my mind before the race even began!

I not only used visualization during my training, I also used “belief builders”, simple statements to myself about what I planned to accomplish.

Weeks before the race I started repeating this statement to myself, “I am absolutely certain in my ability to run the Flying Pig Marathon in 4:44.”  Meaning I would cross the finish line in 4 hours and 44 minutes (don’t ask me why I picked that number, it just felt right).

I repeated this phrase to myself three times a day, every day.  I looked myself in the mirror when I said it and never let myself doubt it (even on the days it didn’t seem plausible because I was feeling tired and worn out).

Race day finally came on Sunday, May 6th.  I woke up that morning, looked myself in the mirror and said with confidence my belief builder phrase then got ready to run.

The race was grueling, I endured warmer than expected temperatures, cramping in my legs and a level of fatigue I had never experienced before, but when the finish line came into view I was overcome by emotion, my arms flew up in the air and my eyes filled with tears. I realized that I was crossing the line in the exact time I had visualized, 4 hours and 44 minutes.

The lesson is the same whether you are running a race or losing weight.

You must be able to not only see yourself at your goal weight, but also feel how good it feels.

If your goal is to weigh 140 pounds on October 25th (and that is realistic for you), then sit down in a quiet room everyday for 5 minutes and fast forward to that day when you weigh 140.

What are you doing?

Who is with you?

What do you feel like inside?

What do you look like?

What things do you smell or hear?

Put yourself in a state of already being there on a daily basis and take the necessary actions and not only will you get there, you will stay there.

Want a little help visualizing yourself thin?

Look, I don’t expect this to be easy for you from the start.

You will sit down completely ready to visualize the new thin you…and then realize 30 seconds later that you are thinking about what you have to buy at Target this afternoon.

Learning how to successfully visualize on your own is tough, and I think this is why many people dismiss it and say, “this doesn’t work.”

But it does work.

And if you have spent years trying to “figure out” how to get your body to lose weight and keep it off without success, then isn’t it time to at least be open to a new approach?

Monday, July 26th is the launch for Mind Movies.

Mind Movies is a simple little video program that I have personally been using for the past 2 years to help me get my mind in the right place to achieve some pretty great things.

As part of the launch they will be giving away for FREE a few of these short Mind Movies and I had a sneak peak at them and I have to say that I am surprised by how much they are giving away for free.

By watching the short Mind Movie on Health (about 3 minutes long) a couple times a day you literally train your brain to think of your body as perfectly healthy and thin…in other words you create a new mental comfort zone as a thin person!

I will send a quick email on Monday to let you know how you can pick up this free Mind Movie. This is a great tool that has likely been missing for you!

Do you think there is a “mental” side to weight loss? I would love to hear your comments below!

I have written a lot over the years about how to lose weight and how to get the pounds to drop off quick.

There is no secret to fast weight loss. If you can follow a plan you can lose the weight.

The real issue is what you are going to do with that weight loss.

Many people find that they can lose weight but then they just as quickly put the weight back on.

What’s the deal?

Well, the deal is that they changed physically but they did not change mentally.

You must be able to see yourself living life as a thin person with all the associated sights, thoughts, smells, impressions, and feelings that go along with being thin.

If you do not prepare yourself mentally for being thin, then you will put the weight back on.

This is called returning to your comfort zone.

So what you must do is create a new comfort zone…

You must create a “thinner you” comfort zone in your mind at the same time you are following a diet plan to lose the weight.

This way when the weight comes off, you are mentally prepared to receive it.

How do you do it?

Start visualizing what it will feel like to be thin.

Wait…

I know, I know that visualizing stuff doesn’t work! Right?

Nope…I totally disagree. In fact, I want to prove to you that visualizing DOES work.

On Thursday I will share a personal story with you about how I used visualizing to reach an incredible (some would say unbelievable) goal in my life.

If you are skeptical about this whole visualizing thing, then all I ask is that you read my post on Thursday. It will give you a different perspective.

And who knows, it might just be the catalyst you have been needing to get this weight off and keep it off!

This is how it starts…

You wake up in the morning and tell yourself you are going to stick to “good” eating today no matter what! You do great until…the cookies show up :-( Now your mind is fixated and all you can think about is having a cookie.

Cravings can be maddening! Unless you understand them and know how to manage your body’s natural physiology to control them. Here are some things you need to know about how to be in the presence of junk food without giving in to your cravings.

1. Cravings can be linked to your hormones. Your hunger can be stimulated by changing hormone levels, and no I am not just talking about “that time of the month”. Both men and women get hunger signals due to changing hormone levels. For instance if you get too hungry and your blood sugar level drops your brain receives a hormonal signal that says EAT! Therefore don’t skip meals or get too hungry and you will manage your cravings much better.

2. Cravings can be linked to habit. You are a creature of habit and you can get a strong desire to eat just because of the situation you find yourself in. Ever go into a Movie Theater and instantly get hungry for a big tub of buttery popcorn? Breaking habits aren’t fun but you can do it. Try just having a diet soda or chewing some gum to keep yourself occupied and stay focused on the movie.

3. Don’t tell yourself a food is forbidden. As a human being you naturally want what you cannot have so what happens when you try to deny yourself a craved food? You want it more! And if you continue the denial you are likely to eat everything else in sight hoping to fulfill the craving. Instead of saying NO, say later and tell yourself that you will allow yourself to have the treat later if you still want it.

4. Do you crave something sweet after a meal? This is a common problem but there is a simple solution. The act of eating will stimulate your hunger. This is one of those genetic traits that was useful to our ancestors who never knew when their next meal would come, but is not so useful in the modern world where fast food restaurants stay open till 2 a.m. The simple solution? Use a Stopper, this is food, drink or activity that interrupts the eating process long enough for your brain to get the message that you are full and shut down your appetite. I like to use a piece of gum or a few breath mints right after a meal- works like a charm!

5. Avoid extremes. When you diet too hard or restrict your eating too much for too long you will fire up your cravings and make life very “un-fun”. You cannot lose a lot of weight and keep the weight off if you feel like losing weight is torture so avoid extremes and instead keep your eating and blood sugar levels even during the day.

If you want to get inspired and learn how dramatically your life can change when you learn how to curb your cravings, then I recommend you watch this video about Roger Troy Wilson he lost 230 pounds about 15 years ago and kept it off by learning how to manage his cravings. Great things are possible!

Any questions, comments or thoughts about how to curb cravings? Add them in the comment section below and I will be happy to respond!

Last week I promised to share a workout you can do to build muscle using only your body weight as resistance and that workout is included at the bottom of this post.

But I know not everyone is super excited about strength training and muscle building so I wanted to let you know about an alternative you can use to work more muscles DURING your walk.

The technique is called Nordic Walking and the benefits are many

• -It burn 20-50% more calories than normal walking
• -It exercise 90% of YOUR muscles at the same time
• -It is Ideal for weight loss
• -It provides overall health benefits without the aches and pains
• -It is proven to Help Arthritis, Back Pain, Sciatica, Osteoporosis, Muscle Soreness and Heart Conditions
• -And it is FUN and EASY to learn!

If you are curious about this form of walking I recommend this site - Nordic Walking Made Easy

Now back to the Free Body Weight Only Workout

This is a routine you can add to your walking routine. It will not matter if you do it on the same day as your walk or on opposite days.

The workout is designed to build muscle which is what you want in order to make your body a more efficient fat burner. How? Well in plain speak, the more muscle you have the more calories your body burns during the day even when you are sitting on the couch.

Every pound of muscle requires about 50 calories just to sit on your body and when you contrast that to a pound of fat which requires less then 10 calories for you to lug around the clear advantage goes to building a body with more muscle.

Ready to begin? Great here is a workout you can do 2 to 3 times a week in addition to your walking routine or other aerobic exercise you enjoy in the Spring months.

BODY WEIGHT ONLY WORKOUT

Warm-up: Get your body moving by marching in place, briskly walking up and down stairs or jumping rope for 2 minutes.

Perform the following 5 Exercise Circuit with no rest in between exercises:

1. Body Weight Squats - 15 Repetitions
Pretend you are sitting in a chair by bending your knees and lowering down until knees are at 90 degrees (don’t go down as low if you have knee problems).

2. Body Weight Lunges –15 Repetitions each leg
Stand in a split stance, slowly lower into lunge (front and back legs are bent at 90 degrees)

3. Push-ups on Knees or Toes - 15 Repetitions

4. Superman Back Extensions -15 Repetitions
Lie face down on the floor with the legs extended and hands extended over head. Squeeze the lower back to lift the chest and legs off the floor in a straight line (like you are Superman).

5. Basketball Jumps -15 Repetitions
Begin in a squat position with feet together. Explode your body up extending your arms over head like you are shooting a basket, land in a low squat.

Repeat this 5 Exercises Circuit 2 or 3 times with a one minute rest between circuits.

Cool-down: Get your body cooling down by marching in place, walking up and down stairs or lightly jumping rope for 2 minutes.

Total Time including warm-up and cool-down approximately 20 minutes.

Stick with this routine for 8 weeks and if you are a beginner start slow and progressively add exercises or reps over a period of time and for anyone starting an exercise program be sure to get your doctor’s okay before starting these or any workout.

Let me know how you feel on this routine or how you like Nordic Walking. Your feedback helps me help you!

Spring is trying desperately to break through and with it comes a natural motivation to be more active. Last weekend the temperature here in Pennsylvania shot up into the 70’s and every neighbor and their dog was outside enjoying the weather with a nice leisurely stroll in the sun.

With the return of nice weather my inbox also springs into action with many questions about walking for weight loss so I wanted to share some thoughts with you.

Can you lose weight from walking? The quick answer is yes. Walking is going to help create a calorie deficit if everything else stays the same (i.e. you eat the same number of calories). Your body will burn about 300 calories from a brisk one hour walk and if you do this every day of the week you will create a calorie deficit of 2,100 calories and lose about 2/3 of a pound over the course of the week (It is a rough estimate that a 3,500 calorie deficit will allow you to drop 1 pound).

So do I recommend you start a walking program if you want to shed pounds? Sure…but here is the caveat, walking does not build muscle and muscle is what drives your metabolism helping you keep the weight off.

Let’s look at an example and call it Scenario #1, if you walk 7 days a week for 1 hour you will burn 2,100 calories that week (300 calories/hour x 7 days). If you continue this exercise routine for 8 weeks you will burn enough calories to lose 5 pounds. Not bad considering you made no diet changes, but in order to keep seeing weight loss results you have to keep walking 7 days a week for 1 hour. Is that realistic for you? Well, for some of you it is but I suspect life will interfere for others.

Walking will help your body burn calories but it will do very little to stimulate your metabolism and your metabolism is what turns your body into a better fat burner. For your body to become a better fat burning machine you want to add muscle and here is why…every pound of muscle on your body eats up about 50 calories a day (a pound of fat uses less then 10 calories a day).

Let’s create a Scenario #2 and say that instead of walking every day of the week you walk just4 days and burn 1,200 calories and you add 2 days of strength training and 1 day of rest. If you gain 2.5 pounds of muscle from your strength training efforts your body will burn 875 additional calories per week (2.5 pounds of muscle burn 125 calories each of the 7 days of the week). Add that to the 1,200 calories burned from walking and you create a 2,075 calories deficit.

Which scenario wins in the long run? Hands down the winner is Scenario #2 because this routine boosts your metabolism, keeps your body burning fat all day long and you invest less time.

Scenario #1

Walk 7 days a week for 1 hour = calorie burn 2,100
Total calorie burn for the week = 2,100
Calories your body continues to burn after exercise = 0
Days of rest = 0
Time investment = 7 hours per week

Scenario #2

Walk 4 days a week for 1 hour = calorie burn 1,200
Strength training 2 days a week for 30 minutes = metabolic boost 125 extra calories burned/day
Total calorie burn for the week = 2,075
Calories your body continues to burn after exercise = 125 calories each day
Days of rest = 1
Time investment = 5 hours per week

If you want to lose weight and keep it off - build muscle. Next week I will share a simple workout you can follow to start building muscle and the beautiful thing is you will be using only your body weight as resistance, till then feel free to share your comments below. What are your thoughts on mixing walking with strength training?

A guest post by Kevin Graham from Empower Me Photo!

It pains me to see people work so hard at diet and exercise to lose weight.   Not that those areas are not important.  In fact, consuming less and expending more is basically the only way to lose weight.  However, the painful part is that people work at it.  It does not have to be that way.  It can be a joyous and soothing journey.  I know that sounds ridiculous but it really can be a joyous and soothing process.

Have you ever heard someone say that they never worked a day in their life?  It is usually someone that has had great success and there is no question that they have tolled (probably long and hard) and typically had gone through great sacrifice.  So why do they say that they have never worked a day in their life?  It is because of their mental state.  They have found out how to leverage their subconscious mind by controlling their conscious mind.

The mere term conscious mind connotates control, doesn’t it? The average human has 30,000-50,000 thoughts per day (conscious thoughts).  But how many of those are we actively controlling?  A tenth if we are lucky.  The challenge with most people is that they spend everyday dwelling on the same thoughts – and those are too often worry and fear.  Day after day after day.

Now I have just been talking about our lack of command of our conscious mind.  The subconscious mind is a whole other matter.  It can go where we want it to go by simply documenting our goals.  If you know what you want, your subconscious mind is already plotting a course to get you there.  That is how we are wired.

So take control of your conscious mind, know your goals, embrace the feelings and emotions around achieving those goals and stay focused.  Success is your destiny!

Many experts feel that our subconscious makes up ¾’s of our total cognitive capability.  And it is very powerful.  Take a quick mental journey with me and imagine only for a minute that you just gave a powerful speech in front of 50,000 people packed into your local stadium.

Come on, no one is watching so take a few seconds and enjoy the dream.  You see yourself in a beautiful outfit, hair perfect, big smile, the crowd listening to every word as you deliver a passionate message about your favorite topic.  The crowd is all yours as you wrap up and make your closing comment.  As soon as you say, thank you, they erupt into cheers and applause.  Are you with me?  Can you hear them getting louder and louder as you smile widely and soak it in for a moment before exiting the stage?

If you truly just took that mental journey, then you felt the goose bumps and sheer excitement building inside.  And the reason why you experienced that is because your subconscious mind does not know the difference between reality and fantasy.  As your body filled with excitement, your subconscious mind felt it was real.

And as those realities build inside the subconscious mind, the mind believes that is who you are and it works to make that part of your future.  The same is true with Weight Loss.  If you have a strong vision of who you are going to become and you allow that dream to soak in every day – your mind (conscious and subconscious) will EMPOWER you to make the necessary changes so that the new you becomes a reality.

Get a strong vision of who you will become and let your subconscious mind guide you through the journey.  Enjoy the journey and Let The Vision Empower You!

Would you like to have a photograph of yourself at your ideal weight? Well you can! Visit Empower Me Photo!

Q: Rob, thanks for agreeing to let me interview you today. For
those out there who don’t know much about you, can you give us a
little background and how you were able to make such an amazing
transformation in such little time?

RP: Sure, and thanks for having me. You know, I first got
interested in this whole fat burning thing mainly to meet girls
when I was younger and I’m not ashamed to admit it!  But
seriously, I kind of struggled with my weight most of my life.
When I was in my early 20s, I got interested in bodybuilding
(mostly through watching too many Arnold Schwarzenegger movies I
guess!).  But I saw it as a way to get the kind of lean muscular
body I wanted.  Not the blown up steroid bodybuilder look, more
like the look the bodybuilders of the 50’s &60’s had, you know,
the kind that attracts the opposite sex and makes your friends
jealous!  But I realized real fast that achieving these goals
doesn’t happen overnight.

I also found out, after years and years of trial and error, that
90% of the fat loss or muscle building programs and products
were just plain garbage. They were either created to simply
make a quick buck, or would only work on people who were already
born with great lean muscular genetics.  You know the type. I
had one buddy who would work out lazily, with very little
intensity, and pretty much eat pizza after pizza and still look
dynamite when he was at the beach.

I also learned that most of the programs out there either
required you to spend 4-6 days in the gym with long cardio
workouts plus weight training workouts, restrict yourself of
carbs until you were mad at the whole world, or both!
This stuff just plain frustrated me, and so I went looking to
create a fat loss and fitness method of my own as I couldn’t
find one that allowed me to get in killer shape without having
to give up the foods I loved or most of my spare time.

And after about 10 years or so, I felt as though I had perfected
the method as once I started using all of the techniques
together, I was able to finally drop over 42 pounds of body fat
and 10 inches off my waist. I was also building slabs of lean
muscle and strength, this happened over the course of just a few
months.  My wife even lost 59 pounds during this same period and
went from a size 12 to a size 4.

But what really excited me , was that we did it without cutting
carbs out of our diet and by only working out 2-3 times a week
for just 15-26 minutes per workout. And no cardio whatsoever.
We both hated long boring cardio, so we were like a couple of
kids at Christmas.

So, obviously when our friends and family saw the changes we had
made, we got a lot of mixed reactions.  Some were jealous and
not supportive, if you can believe that!  But most wanted to get
my secrets and kept telling me, “you have to write a book, you
have to write a book”.

So that’s what I did.  I put everything down to paper and even
shot some videos detailing my method so people could just copy
my plan themselves.  And it’s been fantastic helping thousands
and thousands of people from all over the world with my Fat
Burning Furnace program,helping them finally lose that stubborn
body fat and develop a new level of self confidence in
everything they do.  So that’s where I am today and it feels
great!

Q: Rob, a lot of people on the cover of fitness products that
have great physiques are just born with great genetics.  From
what you mentioned, this is obviously not an advantage you
had. Can you tell us how exactly you were able to overcome your
fat loss and fitness challenges?

RP: I simply wanted it badly . I hated being overweight and just
felt crummy all the time. I had low energy.  I was embarrassed
to take my shirt off in the summer, you know, all the
stereotypical stuff, except it was very personal for me.

I also didn’t carry much muscle on my body genetically.  I’m
rather tall (6’6″) so looking muscular is even tougher for me
than someone of average height.  I was over fat, yet under
muscled. Talk about the worst of both worlds.  But I’m not the
kind of person that just gives up. I must have tried a hundred
different programs or diets during those 10 or so years.

The steps I took were basically trial and error,and a lot of
wasted money.  But you know, it really wasn’t wasted because if
I was able to gain just one new insight or technique to add to
my method, it was worth it. Especially with results I’m able to
obtain for my readers and students now.

At some point I basically realized that exercise and nutrition
for building muscle and getting lean is a science, just like any
other science.  There are things that must be included in your
regimen or else you cannot expect results.  Period. The beauty
of it is, that for other people, I can show them how to get it
done like my wife and I did in just a few months and without
having super human motivation or spending even 1 year of more
trial and error.

Q: That’s awesome..now Rob, you specialize in teaching people
how to burn fat from their bodies. Can you give us some
nutritional tips for burning the most amount of fat in minimum
time?

RP: Oh yeah.  There’s a lot of stuff,but perhaps the most
important tip I can give anyone trying to get and stay lean is
to look at food from a micronutrient standpoint.  Most people
look at food from a macronutrient view (protein, carbs, fats).

This is fine, but the big light bulb went off for me when I
started to focus on eating most of my calories from foods that
are super loaded with nutrients.  These are vegetables, fruits,
whole unrefined grains, beans, legumes, nuts, and seeds.  I’m
not talking about a vegetarian or vegan diet here, but a diet
that supplies the body with the nutrients it requires to burn
fat optimally.  When you give your body the required nutrients
without overloading it with nutrient poor or nutrient barren
foods, fast fat loss happens almost magically.

Q: Now I also know you’re not a fan of cardio. I usually teach
cardio as a great way to burn fat. Why do your methods not
include cardio?

RP: Let me be extra clear on this one, because my stance here
confuses a lot of people.  First off, I think it is a waste of
time trying to “run off” your calories to burn fat. This
attitude will just wear you out over the long haul, and simply
doesn’t work as well as controlling your calories through diet
techniques.  Also, studies have shown that regular moderately
paced cardio, where you run or bike at a steady pace for 30+
minutes several times a week actually causes you to store more
fat!  Here’s why this is the case.

When you’re doing this
exercise, your body is using stored fat for fuel.  This may
sound good, but what this is actually doing is telling your body
that when it encounters this activity again it needs a reserve
amount of fat available to fuel the exercise session.  I know it
sounds crazy, but it’s true.  On top of that, most avid runners
can tell you about the injuries and nagging pains they have from
the constant repetitive pound their joints and tendons take over
the years…not something I would wish on my worst enemy!

Now, what does work for burning fat quickly is what’s known as
interval cardio. And I know you know all about this , with your
stair routines.  This is where you perform a relatively short
cardio workout (usually 15-25 minutes or so) and you alternate
periods of high to low intensity during the session.

So you might spend 1 minute jogging at a light pace, and then
immediately switch to a near sprint for 1 minute straight, and
then repeat the process several times.  This type of exercise
uses stored carbohydrates for fuel, not fat, so it sends a
signal to your body to replenish your depleted muscles rather
than storing a reserve amount of fat.  Very different from the
standard type of cardio that I loathe!

But believe it or not, I don’t even do this type of interval
cardio in my own method.  Why is that?  Well, it’s because I
realized a while back that the #1 activity you can do to burn
fat is weight training or some form of resistance training.

This has to do with the fact that adding lean muscle to your
body creates a powerful fat burning furnace that will
automatically burn more calories at rest…significantly more.
What we’ve done with the type of weight training we do in Fat
Burning Furnace, though, is combine interval cardio with weight
training to create one short and simple fat burning, muscle, and
strength building work out.  Many people have called it the most
efficient fat loss and fitness work out ever created.

Q: So obviously you are a big fan of weight training when it
comes to burning fat. Should people train the same as when
they’re trying to gain muscle?

RP: Yeah , in my experience, they should.  But the weight
training we use is not like you see most guys performing in the
gym these days.  We don’t use split routines, we don’t throw the
weights around, and we don’t have ladies lifting soup cans or
using rubber bands.  From my experience all of these things will
get you worse results or injured.  The main goal of my Fat
Burning Furnace exercise program is to burn fat, of course, but
the underlying goal that leads to this is building lean muscle
mass.

And this scares some ladies and even some of the men who read my
book..they don’t want to get too bulky.  But, as I said, this is
a near impossibility for 99% of women and even some men due to
the genetic requirements (muscle belly length, testosterone
levels, etc.) of having overly large muscles.  Now, sure, you
could gain weight and look bulky by eating a ton of calories
while you’re building muscle, but you’d just be fat and
puffy like I was several years ago.

The only thing more lean muscle is going to do to a ladies body
is make it more feminine, shapely, and se.xy.

Q: That’s right,and it’s something we still need to get the word
out on to women everywhere for sure.  Rob, what are some common
mistakes you see people making when trying to lose lots of fat
and get ripped?

RP: Oh man, there are so many .  I mean, there are basic large
scale diet mistakes, like restricting yourself of carbohydrates
too much (which won’t work in the long run), eating too few
calories or starving yourself, eating a low fat diet and
eliminating healthy fats, and not eating enough of your calories
from nutrient rich foods.

Then there are big exercise mistakes, like spending 4-6 days a
week in the gym with hours of boring fat storing cardio and then
hours more of low to moderate intensity weight training on top
of it.  People are using terrible form with their exercise,
which takes most of the stress off the muscles being worked and
cuts their effectiveness by at least two-thirds.  Ladies are
afraid to work out hard in fear of getting to bulky.

I mean I could go on,but I actually have a video I put together
for my newsletters subscribers that tells you my top 7 mistakes
people make.Your readers can watch it after they subscribe at my
website if they wish.

Q: Any other fat burning tips you want to share with us?

RP: Well, I suppose the big thing lately is that everybody wants
to lose their belly fat and get ripped abs.  The main problem
here is that people still think they can lose belly fat without
losing fat in any other place on their bodies.  But the reality
is you only use fat uniformly, throughout the entire body.  It
may seem like it’s not coming off in those problem areas, but
that’s only because you have more of it there.  You need to
focus on lowering your overall body fat percentage and that
belly fat, thigh fat, butt fat, or wherever fat will come off.

Also, hours of situps or any of those ab gizmos on late night TV
will not reduce your belly fat.  You could have the strongest
abs in the world, but if they’re covered by a blanket of fat,
you’ll never see them.

So to summarize:focus on eating most of your calories from foods
loaded with nutrients.  Use interval cardio and/or intense full
body weight training to build muscle and burn fat, 2-3 times per
week.  Or if you’d like, you can simply copy my method that I detail in my Fat Burning Furnace book.

Q: Alright, well thanks again for giving up your time today
Rob..you’ve really shared some fat loss tips.

RP: Sure thing , it’s been great.

Q: Now, you mentioned your Fat Burning Furnace book.  Where can
people go to learn more about your book and your method of fat loss?

RP: Oh yeah, if your readers would like they can visit my site at:

CLICK HERE TO VISIT

And thanks again for having me. I’m sure we’ll talk soon.

Below is the link to listen to the Free Teleclass I hosted called How to Lose 50 Pounds Fast.

To listen to the recording simply click on the link. To download the recording to your computer so you can transfer it to an Ipod or portable listening device right click the link and then select “Save Target As” or “Save Link As”

Click Here for How to Lose 50 Pounds Fast

Are you interested in losing 50 pounds by this coming summer? Then I would like to invite you to join my next Speed Dieting Community Challenge for complete details Click Here

Let’s say you have 50 pounds you want to lose, you have two options: lose the weight fast or lose it slow.

If you lose the weight fast (let’s say 10+ pounds a month) you will be at your goal by June - just in time for bathing suit weather.

If you lose weight slow (let’s say 2 to 4 pounds a month) you will be still working on your goal this time next year!

Will you have to make lifestyle changes to lose 50 pounds by this summer? Yes, but even if you chose to lose weight slowly you would need to make lifestyle changes the only difference is that slow weight loss brings painfully slow results and research shows that these slow results causes you to lose your motivation and drop out at a significantly higher rate when compared to people who take big action and see big results.

When you tap into the secrets for getting fast weight loss you create an unstoppable motivation that comes from seeing steady progress on the scale and you get excited about losing the weight because you know that this summer you will be pulling out the shorts and bathing suit without fear.

Next Thursday (January 28th) I will be holding a FREE phone class for you entitled HOW TO LOSE 50 POUNDS FAST. In the tele-class I will share the 4 things you must have in place to get the pounds off fast.

Watch for the phone call details coming to your inbox next week - it will be a great call!

Until then tell me what your goal is? Do you have 50 or more pounds to lose that you want to get off ASAP? Do you think you would stay more motivated if you were seeing results every week?

Because I want The Speed Dieting Community Challenge to be what you need I have decided to add 2 very valuable bonuses.

BONUS #1: Three Live Phone Calls with me during the program. We will get together on the phone as a group and you can ask me any questions you have. This will be the motivational boost many of you need.

BONUS #2: A complete Rapid Fat Loss Exercise Plan. With this addition to the program you have everything you need to succeed. (more on this below)

I hope you are excited about these bonuses - they are really going to add to the success of this program!

*****

YOUR QUESTIONS ANSWERED

Now here are the Answers to the Top Questions I received about the upcoming Speed Dieting Community Challenge.

HOW DO I GET IN?

Registration opens on Monday, January 4th at 9am (EST) and will close when it is filled.

WHAT ARE THE ACTUAL DATES FOR THE WEIGHT LOSS PROGRAM?

The actual weight loss program will begin on January 10th and run until February 27th.

The week before will be the registration week and this week will be key because you will be reading the included materials and learning how to set yourself up for success - a component that is often missing in other weight loss programs.

WHAT DO I GET?

1. First off you have me as your Personal Mentor. I will be very active in the community and there will rarely be more than a day that I am not answering someone’s questions, sharing a story from my personal journey, or helping you control the negative thoughts that make you want to sabotage your progress.

We will communicate via a specially designed and private blog-site that I have put together for this program.

2. Everyone will receive a Free copy of my very popular Speed Dieting Course. This is a 7 week course that you can think of as your toolbox because it has all the tools you need to change your eating habits, modify your behaviors, and change your mindset and way of thinking which leads to long-term weight loss success.

3. You instantly become part of a Community filled with others who are working toward the same goal. You will participate to your comfort level and you will find it invaluable to know that you are not alone.

4. You will get Weekly Motivational Boosts from our Challenges. These are challenges that everyone can win. Each week the group will have one focus above and beyond losing weight that will help you develop long-term weight loss skills.

5. Bonus Live Phone Calls with Dr. Becky - Just added! You and the group will have three opportunities to join me on a phone call and ask any questions you might have. This will get you set up for success and keep you motivated to reach your goal. ($150 value)

6. Free Bonus Exercise Program - I am also going to include an exercise bonus for those who get in. So many people expressed that they need help with exercise so I have put together something I have never shared before.

It is a complete exercise program that you can use along with the program to absolutely explode your fat loss in as little as 20 minutes a day! ($47 value)

HOW MUCH WILL THE PROGRAM COST?

You will receive:

• -Personal Weight Loss Mentoring from Dr. Becky for 7 full weeks ($350 value)

• -The complete Speed Dieting Course ($77 value)

• -Unlimited access to the specially designed Community Site ($99 value)

• -Bonus Live Phone Calls with Dr. Becky ($150 value)

• -Bonus Exercise Program ($47 value)

Total Value of The Speed Dieting Community Challenge is $723.00

This program is unique and I will be giving a lot of my time to the participants so I could easily sell this out for much more and the price will likely be higher the next time this program runs but if you get in before the registration closes you will be a part of this program and lose all the weight you want over the next 7 weeks with my close guidance for only $97.

(NOTE: If you already have the Speed Dieting Course you will receive a $27 discount on the program.)

I hope that covers your questions and that you are ready to go when registration opens on Monday Morning. I will send an email when I have the sign-up page activated at 9am (EST).

I am looking forward to a great start in 2010!

Becky