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.

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

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?

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

It is time to give yourself some insurance against weight loss failure.

Announcing The Speed Dieting Community Challenge: How You Will Win at Weight Loss in 2010

This program has been specifically designed to give you the critical ongoing support that you need while sharpening ALL of the other aspects of losing weight (dieting, exercise and mindset) simultaneously.

Note: Registration is not yet open. It will be open on Monday, January 4th and will be limited. When filled the registration will be closed.

Here is what will be happening…

1. Dr. Becky will be personally mentoring you for the first 7 weeks of the new year

You and a group of like minded individuals will be lead by me through every happy and maddening (hey, it happens) moment of your weight loss journey using a specially designed interactive blog-site.

I will share my personal stories and insights along the way and present challenges that will motivate you to do what you need to finally remove this burden from your life.

(Here are some of the challenge topics I have in store: mindful eating, lose weight faster, eat slower, stop eating by external cues, overcome emotional eating issues, cut cravings, stop overeating in it’s tracks, exercise in half the time, gain a positive weight loss attitude…)

2. Everyone will receive a FREE copy of my very popular Speed Dieting Course (if you already have one don’t worry you will get a discount on the program)

This is the nuts and bolts of getting the weight off, look at what is included:

• -A 2-Week rapid weight loss Jump Start Diet

• -The KISS Diet - Simple and effective

• -The Weekly Booster Meal - a plan that shows you how to eat your favorite foods to increase your weekly fat loss

• -8 Live Recorded Classes of me leading people just like you through the course

• -5 Steps to Creating a New Weight Mindset - you will learn how to look at food, dieting and weight loss in a whole new way

• -My 3 Key Behavior Modifications -These 3 changes alone will be responsible for you losing pounds of weight this year

3. There will be a community  of individuals working together.

You will be part of a community that communicates through a special private blog I have specially designed for this program. I will be very active in this blog sharing answers to questions, insights and personal stories. This will be a source of countless Ah-ha moments.

You will participate to your level of comfort and still feel like you are part of the family and because of the way this is set up there is no specific time you must be online. You can get on at 2 in the morning or 6 at night and feel equally in tune and aligned with the group.

Look, losing weight is not easy, if it were we would not be having this discussion. But here is the thing about weight loss, it can be an amazing journey when you have the right mentoring and support in place - I want you to tap into this adventure.

4. There will be unique motivational twists

We are going to make success something you really want by including weekly challenges that everyone can win.

Each week there will be a focus that is related to losing weight above and beyond the pounds you lose. By meeting each weekly challenge you gain points and build lifetime weight loss skills.

This is a fun way for you to build a mountain of successes and explode your motivation.

5. Special Bonuses that I will announce later!

**

How to get involved…

Here is how I am working this, I am going to open this up for registration on Monday Morning (Jan. 4th) at 9 am (EST).

I will close it when it fills up, this cannot be a huge group so I know some people will not get in and will have to wait but I do not want this to get too big and lose the sense of community for those that do get in.

On Saturday I will give you all the nitty-gritty stuff like price, registration details and spell out exactly what you get and then on Monday I will open it up at 9am (EST) for your registration.

That is it for now, if you have any questions or comments please leave them below and I will respond. I will be back in a couple of days - Happy New Year!

Are there times you feel like giving up?

Well of course these things happen but that makes losing weight no different than any other goal you have achieved in life.

And this also explains why having a safety net…some where to fall when things look dim is so vital to your weight loss success.

A recently study showed that participants who received ongoing support had 30-40% faster fat loss over those who did not. Kind of shocking don’t you think?!

Unfortunately, most people simply don’t have access to a community that offers a steady stream of knowledge, motivation, and support.

This is the sad truth behind why so many people fail.

No matter how sound your diet and fitness plan is you will encounter obstacles that tempt you to return to your old habits—UNLESS you have a mentor to guide you and the support of a community of people who are striving toward your same goal.

I want to help you with this and I have been working on a solution…

I will be back in two days with the details but let me just say for now that this solution is all about ending Hope Dieting and getting rid of this problem. Time is too short to have this stubborn weight issue hanging over your head.

2010 – It is time to get real about this problem so you can move on to bigger and better things!

Are you setting a goal for 2010? Make your goal public in the comment section below if you like…it is a great motivator!

The truth is if your efforts do not create fast and noticeable changes and you are allowing your head to fill with negative thoughts you will likely quit.

Let’s talk about Speed:

Losing weight fast is a powerful motivator, you probably already know that, but did you know that this fact is backed up by research?

Researchers looking into what makes people change their behaviors found that:

“radical, sweeping, comprehensive changes are often easier for people than small, incremental ones. For example…people who make moderate changes in their diets get the worst of both worlds: They feel deprived and hungry because they aren’t eating everything they want, but they aren’t making big enough changes to quickly see an improvement in how they feel, or in measurements such as weight, blood pressure, and cholesterol.” Alan Deutschman, “Change or Die”

And with the rapid improvements people’s motivation grew as they felt that “these are choices worth making.”

Now let’s add a Positive Focus:

When you combine strategies for fast weight loss with strategies for creating a more positive mindset about your body and your weight, the weight loss that you achieve lasts! You find that your desire, belief, commitment and self-worth explode and at this point you are becoming unstoppable!

But there is one more key element that you must include to get permanent weight loss results. Tomorrow I will give you the last piece of the puzzle – Family and show you how you can easily get the supportive community you need to bust through barriers and make this weight loss happen.

Success is a great feeling!

Please share your thoughts below and let’s make this a conversation. We can help each other end this problem.

I am combining these 2 elements because your goal is not to just lose weight, it is to transform your body so it becomes a more efficient fat burning machine.

Let’s talk about eating.

If you want your body to change you must change what you feed it, there is no way around this. We resist change because we are human so initially the changes you make will feel uncomfortable until you break through and reach a new comfort level with healthy eating.

You might hate to hear that but believe me you will wonder how on earth you used to eat so poorly once you turn the corner on your diet.

Let me give you 5 fundamental rules that I have found the most useful in helping people change their eating habits for good. Get started on these today and 2010 will be much easier.

1. Eat mindfully. This is an absolute key to changing your eating.
2. Keep a food journal. Stop guessing.
3. Divide your plate. Filling ½ with vegetables, ¼ with protein and the remaining ¼ with carbohydrate.
4. Rate your hunger. Build your awareness of how foods make you feel
5. Stop doing the familiar. You are a creature of habit. Why are you eating ice cream every night? Are you really hungry for it or is it “just what you do?”

These changes done consistently make huge differences in your weight and when you combine them with the right exercise you have the mechanics in place to get the weight off and keep it off.

I used the term the “right exercise” because not all exercise is created equal when it comes to burning fat.

Let me say that I do not discourage any exercise. In fact anything you do to move more is going to help you burn calories and have positive effects on your health.

But if you are one of the millions of people who feel pressed for time and find fitting in long exercise sessions to be a problem then I want you to know that you can get better fat burning results in half the time.

Here is my advice on optimizing exercise:

• Intensity Trumps Time. Work out shorter, but harder.  An effective workout is determined not by how long you work, but by how hard you work.

• Circuit Training. Combine both resistance training and aerobic training to maximize fat loss.

Remember for 2010 you want to transform your body not just lose weight, combining a good solid diet with the right exercise gives you the mechanics you need to transform.  But it is not the complete picture…

Tomorrow I will share why Fast Results and a Focus on the Positive are proven elements for weight loss success.

The clock is ticking, let’s get this weight problem figured out so life is more fun, less stressful and you feel vibrant and alive again!

Feel free to leave your comments or share what you are thinking below. Your words might just be what someone else needs to hear.

Hope Dieting doesn’t work because it leaves out all the key components of change:

1. The eating and exercise plan is not planned out
2. There is little emphasis put on creating a realistic goal
3. There is no long-term strategy
4. There is no support system to deal with challenges

Here is what you need in place to turn Hope Dieting into Weight Loss Success. I call them the 5 F’s:

• Food – Create a dieting strategy that is simple to follow so it works in any situation.

• Fitness – Have an exercise strategy that does not require a lot of time yet maximizes your fat loss.

• Fast – Make big enough changes in your diet and exercise to see the weight loss so your momentum and motivation grow.

• Focus – Create a mindset and attitude that locks your attention on the positive outcome you are headed toward.

• Family – Become part of a supportive community made up of individuals all working toward a similar goal with a mentor to guide you and make sure you are making the right decisions.

With these 5 things in place your potential for success explodes and those stubborn pounds melt off in a way you would have never thought possible before.

How do you get these 5 F’s working in your life? I will give them to you!

After Christmas I am going to send you some content (not just tips) that will be what you need to end Hope Dieting for good. This is the research-based content that will show you how to get faster weight loss, keep your motivation high and how to easily get a supportive community built up around you.

Have a happy holiday and I will be back with this content right after Christmas Day.

My Best,

Dr. Becky

I exercise using Metabolic Resistance Exercises 3 days a week, then on alternate days I do Interval Training. I take one day off during the week and I am not exercising more than 20 - 25 minutes.

Metabolic Resistance Exercise: 3 days / week

Here is my Metabolic Resistance Exercise Routine. This type of exercise is simply a mix of cardio and weight lifting. A recent study showed that by combining these two forms of exercise with a proper diet participants in the study were able to burn 44% more fat than just dieters alone.

It is best to start with a 5 minute warm-up on the treadmill, followed by some light stretching and then get right into the circuit training below:

1. Toe touches (opposite hand to opposite toe) - 1 minute

2. Jump rope (no rope needed) - 1 minute

3. Dumbbell squats x 10

4. Dumbbell deadlifts x 10

5. Tricep dips x 10

6. Push-ups x 10

7. Dumbbell bent-over rows x 10

8. Dumbbell overhead press x 10

9. High-knee jogging - 1 minute

10. Plank - 1 minute

11. Dumbbell bicep curls x 10

12. dumbbell tricep extension x 10

13. Jump rope - 1 minute

14. Mountain Climbers - 1 minute

15. Walking lunges x 10 per leg

I realize there may be some exercises above that you are not familiar with, feel free to ask any questions in the comment section below or type the exercise name into your web browser and you will find a description online.

I do not take any rest time in between exercises because I want to keep my heart rate elevated. If I am feeling really energetic I will go through the exercises two times…and then lay on the floor in exhaustion :-).

I use heavy weights so I can tax my muscles to encourage growth. Every pound of muscle burns about 50 calories a day just to maintain so the more I have the more I can effortlessly control my weight.

Interval Training: 3 days/week

This exercise is performed by alternating between periods of high effort/intensity and periods of low effort/intensity. This has huge fat loss advantages over steady pace exercises - as much as 9 times more fat loss - and the session can be completed in 20 minutes. More fat burning in half the time…I’m in!

I will describe this on a treadmill but you could use any cardio exercise equipment.

Minute 1 - Warm-up at comfortable pace

Minutes 2 & 3 - Warm-up at an exertion level of 5 (this is a perceived effort level - I feel that on a scale of 1 to 10 that I am putting forth an effort level of 5)

Minute 4 - Exertion level of 6 (at this point I am jogging slowly)

Minute 5 - Exertion level of 7

Minute 6 - Exertion level of 8 (I am running hard)

Minute 7 - Exertion level of 5 (I am back down to my warm-up level to catch my breath)

Repeat for 3 more peaks going up in exertion for 3 one-minute intervals and then taking one minute to actively recover.

Then I am done. It takes me 20 minutes (add 1 extra minute of cool down at the end) and I know that I have worked out (Whew!). This 20 minutes of exercise stimulates my metabolism and keeps me burning fat faster for the entire day.

So there you have it, my personal holiday exercise routine. What do you think? Post your comments below and let me know if you are willing to give this a try.

And if you really want to lose weight before Christmas why not couple this with The 10 Day Diet.