2010 – 20 Fat Loss Tips In 10 Seconds

Let’s ring in the new year with some back to basics fat loss advice.

Fat loss is simple. Tell yourself this until you actually believe it.

You probably already know what you need to do and there is no need to be looking for the latest greatest method because the tried and tested basics work every time.

Here’s 20 quick tips to get you on track straight away. Feel free to leave some more in the comments section below as well. 

1. Eat more fish

2. Eat more eggs

3. Eat more cottage cheese

4. Eat more nuts

5. Eat more green vegetables

6. Eat more berries

7. Eat more fruit

8. Eat less CRAP -> Avoid these 26 Foods

9. Drink more tea -> Add your favourite tea to the list

10. Drink more water

11. Never add sugar to anything

12. Take your fish oil

13. Take a good multi vitamin

14. Train with intensity (high intensity that is, not low intensity!)

15. Train the whole body

16. Train your weaknesses more than you train your strengths

17. Master body weight exercises (See point 16)

18. Set a personal best every workout

19. Be consistent

20. Be consistent (No I didn’t get lazy, nor is that a typo. Be consistent dammit. Don’t be saying “I’m just getting back into it” once a month. Be saying “I haven’t missed a workout or messed up my eating this month”. Do everything on this list CONSISTENLY to make 2010 your best year ever.

Now tell me your top tips for this year, leave a comment below.

16 Ways To Lose Weight This Christmas

1. Train regularly – Aim for at least three high intensity session per week.
2. Make working out part of your lifestyle – Prioritise your health and fitness.
3. Train Consistently – Think long term not just this week and next.

4. Forget the “Fat Burning Zone” – Train as hard as you can without hurting yourself.
5. Use resistance to burn fat – Body weight, barbells, dumbells, kettlebells, sand bags, ropes, the options are endless.
6. Mix it up – Keep your body guessing and progressing.
7. Think “recovery” – 20-30 minute walks after dinner will speed up your recovery between harder sessions.
8. Set goals and make them happen – It may be as simple as following points 1 and 3 for six weeks.
9. Reset your goals once you achieve them – Keep raising the bar
10. Forget the foot pyramid – Fill up on non starchy vegetable, lean proteins and quality fats from nuts and oils.
11. Take your fish oil - Good for lots of things including fat loss.
12. Drink more water – Actively try to get 2-4 litres a day. Slowly increase from where you are now so you don’t spend all day and night running to the loo!

13. Keep your head up – Think positively and quickly refocus if you have a bad day.
14. Eat more smaller meal – Forget the three square meals. Go for a big breakfast, medium lunch, small dinner and a few snack in between.
15. Challenge yourself - See points 4 and 8
16. Reward yourself – When you achieve a goal treat yourself, you deserve it.

10 Years Younger in 10 Days

Chances are you don’t have a specialised team of stylists, surgoens and trainers at your disposal so you might be wondering  ‘How can I make myself look 10 years younger in 10 days?’

Whilst the current TV show may do a good job with their transformations, it does make it a bit out of reach for everyday people like you and I.

If you want to look (and feel) 10 Years Younger in 10 Days try implementing the following.

• Stop Smoking – If you don’t smoke then good work already. If you do smoke, quitting is the best thing you can do. not only for yourself but for everyone that you care about and evryone that cares about you. Once you stop feeding you body the countless toxins and poisons that are in cigarettes, it will come to life.
• Exercise Daily – For this post I don’t really care what exercise you do. If you aren’t doing some sort of moderate to high intensity exercise everyday, start now. If you want some great, challenging workouts have a look here, but for the purpose of looking 10 Years Younger in 10 Days just do something.
• Reduce Stress – Wow. If it was that easy wouldn’t everyone do it? Having the ability to identify stress can be half of the problem. Think ‘Princess and the Pea.’ Get rid of the pea and there is no need for the extra mattresses. Try to find ways to eliminate one or more of your daily stresses and you will be able to focus on something more positive.
• Try Yoga – Personally I think yoga is generally overrated, and chances are it won’t do anything to improve your physique. But by doing an hour or two of yoga per week will tick off some of the exercise and help with reducing stress also. It’s about one of the only places these days where its acceptable to slow down and be quiet for an extended period. Take advantage of that!
• Say no to processed foods – Seriously, there is no need to be eating anything processed. If you change your habits for one or two meals a day your body will thank you. Think twice when shopping, especially when you are filling your trolley with items that have a shelf life of six months or more. Try to buy more food that will rot if you don’t eat them instead of foods that will rot you if you eat them.

Five simple, cheap ways to look and feel 10 Years Younger in 10 Days. You don’t need to make wholesale changes, or go cold turkey and try to turn yourself into something you’re not. Make daily improvements and you will be rewarded every week.

Fat Burning Cardio

Forget cardio. Well at least forget cardio in it’s usual form. Unless your goal is to get better at riding a stationary bike, or running on a treadmill then you had better ditch the idea that this will help you burn fat.

To get the maximum amount of fat burning happening you want to recruit a lot more muscles, build fatigue and be working hard enough to question why you are doing it at all. By using high intensity intervals the goal is to get your heart rate up around or over 90% of your maximum. A typical session should last at most 30 minutes. You want to get in, go hard and go home. No messing around.
Instead of just going for a run next time you have a cardio day scheduled, try the following workout.
All you need is a few dumbells or kettlebells, a treadmill (running outside would be better) and the desire to work hard.

For Time :  Maximum number of rounds in 30 minutes

Run 250 metres
10 One-arm dumbbell/kettlebell swings (each arm)  Hard – 10kg, Easy – 6kg
Run 250 metres
50 Mountain Climbers (25 each side)
Run 250 metres
10 One-arm Alternating dumbbell/kettlebell clean (each arm) Hard -20kg, Easy – 10kg
Run 250 metres
50 Bodyweight Squats

Rest as much as you need to but as little as possible.

This fat burning workout will get you using all your big muscles which will get your heart rate sky high, burning so many more calories than a normal cardio session.

It is important to fully recover between session like this. With this in mind I would recommend that you did no more than two of these sessions per week.

Also, make sure that you have your food and nutrition in order. You can learn more here.

Post your results below.