101 fat loss fixes

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101 FAT loss FIXES Featuring Exclusive Tips From Over 40 Industry Experts.

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Page 1: 101 Fat Loss Fixes

101 FAT loss FIXESFeaturing Exclusive Tips From Over 40 Industry Experts.

Page 2: 101 Fat Loss Fixes

#Introduction

Rob sits on the dark leather sofa underneath the huge wall-mounted TV

blasting out the latest chart hits. He surveys the water coolers, adverts for

personal training and Zumba classes, and empty sports drinks containers

around him while he peruses his fitness magazine.

Sweat still dripping off his forehead and hands still shaking slightly following

his 35-set biceps workout, he thumbs the pages while taking sips from his

protein shaker.

He’s reading the latest article on fat-burning supplements, and thinking about

dinner tonight – grass-fed beef cooked in organic extra virgin coconut oil,

accompanied by sweet potatoes, avocados, broccoli and green beans. This will

be followed by a giant bowl of mixed berries from the local farm shop with

cream made from raw milk.

He’s on that new paleo diet. All the research seems to suggest it’s the best

thing ever for torching the fat but, despite sticking to it religiously, his weight

hasn’t shifted in weeks and if anything his trousers feel tighter. “Still”, he

thinks, “once I get that new extreme strength fat burner I’ll be on the right

track.”

Page 3: 101 Fat Loss Fixes

Meanwhile, on the other side of the gym ….

Cheryl is coming to the end of her workout.

45 minutes on the treadmill, another 30 on the bike, 300 reps for abs, 10

minutes of rowing, rounded off with a quick leg machine circuit. According to

her brand new heart rate monitor that will be 950 calories burned.

“Awesome, I can have a skinny latte and one of those low-fat blueberry

muffins from the deli,” she thinks as she knocks out rep number 40 on the leg

extension.

She’s even more excited about her weekly cheat meal coming up tomorrow.

After three gym sessions in the last five days she’s earned her night out with

the girls – pre-drinks at hers, followed by all you can eat Chinese, and rounded

off with cocktails.

This has been the pattern for Cheryl for the last year and a bit. According to

the magazines she’s doing everything right – burning loads of calories, choosing

low-fat foods, working out regularly and having cheat meals to boost her

metabolism. Yet her before and after pictures from this last year could have

been taken five minutes apart.

Page 4: 101 Fat Loss Fixes

Does Cheryl’s situation sound familiar to you?

Perhaps you’re Rob, under a different name? Or maybe you are actually called

Rob, in which case Hi, nice to meet you.

These situations aren’t uncommon – we all think we know exactly what we

need to do to burn fat, get lean and look better naked.

Trouble is, though, the industry is a minefield of false information and what’s

worse is that everything seems to contradict everything else.

This is why I compiled “Fat Loss Fixes 101.”

101 tips guaranteed to work and make the fat fall off.

How can I be so sure?

Well, they come from some of the best damn trainers in the entire fitness

industry. Between them, they have hundreds of years of experience, have

trained thousands of clients for tens of thousands of sessions and know what

works and what doesn’t.

Page 5: 101 Fat Loss Fixes

There’s more than one way to skin a cat, and there’s more than one way to lose

fat.

That’s what is so cool about this book – everyone has a different stance on the

best way to lose fat, and every single one of these tips will get you the results

you want if you implement them, so you can follow the advice that suits you

best.

www.facebook.com/healthylivingheavylifting

www.twitter.com/mikesamuelspt

www.healthylivingheavylifting.com

If you feel like giving me a shout you can contact me here:

Page 6: 101 Fat Loss Fixes

Lift some heavy ass shit with

consistency and intensity and

be macro mindful!

#1

Lifting heavy promotes greater testosterone levels and

expends the most calories. The combination of macro

conscious dieting and heavy lifting is a powerful regime for

fat loss IN-DEED!

Oliver ‘Grizzly’ Cowlishaw Head MMA Coach // MMA Fighter // Personal Trainer

www.facebook.com/buxtonfightfitness

Page 7: 101 Fat Loss Fixes

Reduce unhealthy

carbohydrate intake (lots of

breads, pastas, cereals) and

increase healthy fat intake

(nuts, avocados, fish)

#2

Healthy fats can actually help you lose weight, lower

cholesterol, absorb vitamins and prevent heart disease

Phil Green Personal Trainer // Nutrionist // Owner of Bounce Personal Training Studio in Ottawa, Ontario, CA

www.facebook.com/bouncepersonaltraining

Page 8: 101 Fat Loss Fixes

Avoid restraint

#3

Restraint from certain foods, will prevent you from forming

habits. At worst will promote binging, and when you go back

to eating normal you will regain.

Pat Koch Former CP Intern, Fitness Manager, Strong Dude

www.facebook.com/PCKFitness

Page 9: 101 Fat Loss Fixes

Limit Carbohydrate intake to

30g for any meal or snack.

#4

Helps to manage total carbohydrate intake over the day

whilst simultaneously avoiding the blood sugar peaks and

troughs that come from having too much carbohydrate in

one go. This helps reduce cravings and makes sticking to

your nutrition plan easier.

Nathan Garnham Personal Trainer // Corrective Exercise Specialist at B-Physical Personal Training, Harrogate, UK

www.b-physical.com

Page 10: 101 Fat Loss Fixes

w

Eat slowly

#5

Most of us are busy and distracted. Our physiological

satiety depends -- in part -- on awareness. Look. Sniff. Chew.

Swallow. Pause. Our bodies need these cues to help it know

it’s full.

Krista Scott-Dixon Lean Eating Program Director, Precision Nutrition; creator of Stumptuous.com

www.stumptuous.com

www.precisionnutrition.com/coaching

Page 11: 101 Fat Loss Fixes

Learn to cook

#6

Making flavorful food, can help curb cravings, and enhance

the appeal of reasonable food choices.

Pat Koch Former CP Intern, Fitness Manager, Strong Dude

www.facebook.com/PCKFitness

Page 12: 101 Fat Loss Fixes

K.I.S.S

#7

Veggies and Protein never go out of a style.

Shaun Spare NASM CPT // Powerlifter

www.facebook.com/ShaunSpareStrengthFitnessPage

Page 13: 101 Fat Loss Fixes

Prepare healthy meals/foods

in advance for the coming

work week

#8

Having food readily available to make lunches and dinners

prevents that want for fast food or unhealthy foods because

of laziness

Phil Green Personal Trainer // Nutrionist // Owner of Bounce Personal Training Studio in Ottawa, Ontario, CA

www.facebook.com/bouncepersonaltraining

Page 14: 101 Fat Loss Fixes

Get back in touch with your

body’s hunger and fullness

signals.

#9

Forcing down the remains of a meal just because it’s within

your calorie or macro allowance even though you feel

physically full is counterintuitive. Conversely, waiting for

a “scheduled” meal time when your stomach is screaming

out for food will likely make you overeat when the time

eventually comes. If 0 is starving hungry and 10 is absolutely

stuffed, eat when at a 3-4 out of 10, and stop at 5-6.

Georgina Spenceley Health and Fitness Coach and Sports Therapist in the UK.

fitcetera.co.uk

Page 15: 101 Fat Loss Fixes

Make food fun (become a

geek)

#10

Developing an interest in how our food is produced is a great

way keep motivated, talk to local producers, hit up some

farmers markets, just get involved! Having a genuine interest

in something means motivation is less likely to wane and the

more you know, the greater the chance you will make good

choices!

Andy Shaw UK based training and nutrition consultant

www.facebook.com/A.S.conditioning

Page 16: 101 Fat Loss Fixes

Never go completely clean on

diet

#11

Going completely clean on your diet can lead to unhealthy

cravings and we all know that its inevitable that we will give

in to them. The key is to eat clean most of the time but if you

body says eat something naughty then do it! Chances are

that will curb the likelihood of constant binging and will mean

that a healthier diet is easier to maintain as part of your

lifestyle. Cue fat loss!

Sam Charlton Owner and Personal Trainer of Adrenaline Fitness

www.adrenaline-fitness.co.uk

Page 17: 101 Fat Loss Fixes

Diet the fat away, train to

preseve muscle.

#12

Forget about how many calories you “burn” in a workout.

This is arbitrary. Sure, throw in a short “finisher” here and

there for a metabolic boost, but prioritise the maintainence

of strength and muscle while in a calorie deficit. Losing a

significant amount of lean body mass through a dieting

phase is one of the worst things you can do for your

metabolism long term.

Will Levy Emperor at Melbourne Strength & Conditioning, bacon lover.

www.WillLevy.com

Page 18: 101 Fat Loss Fixes

Calories matter.

#13

Low carb isn’t magic. Neither is low fat. Nor intermittent

fasting. These can all work, and finding a diet that fits your

lifestyle for sustainability is key. But the fact remains, if you

want to lose fat you need to be in a calorie deficit. If you’re

losing fat now, great, you’re there. But if not, despite eating

perfectly “Clean”, then you might just have to suck it up

and do a little calorie math for a week or so to ensure your

numbers add up.

Will Levy Emperor at Melbourne Strength & Conditioning, DBZ fanboy.

www.WillLevy.com

Page 19: 101 Fat Loss Fixes

Work on the ** mental ** side

of fat loss.

#14

Read Judith Beck’s “The Beck Diet Book for Life” to learn how

to “think like a thin person.” You learn how to weigh yourself

daily, to practice living happily with hunger, and to motivate

yourself to want to lose fat more than to overeat.

Jeannette Belliveau Fitness writer and editor

www.jeannettebelliveau.com/

Page 20: 101 Fat Loss Fixes

Find 25 to 30 minutes a day

for a kettlebells workout.

#15

DVDs such as those by Paul Katami provide timed intervals

of just 30 seconds each for swings, cleans and presses,

and windmills that provide tremendous fat-burning results

compared to less-intense activities such as walking on a

treadmill or swimming.

Jeannette Belliveau Fitness writer and editor

www.jeannettebelliveau.com/

Page 21: 101 Fat Loss Fixes

Know your calories

#16

Know how many calories your body burns and how many

calories you consume on an avg day. So many people tell

me how shocked they are that the salad they buy at lunch

everyday is 700 calories...

Antony Taylor Personal Trainer at Antony Taylor personal trainer

www.antonytaylorpt.com

Page 22: 101 Fat Loss Fixes

Eat more protein

#17

Protein promotes muscle growth which in turn promotes

fat loss and also suppresses hunger and tastes great, and

pretty much everyone that I come across (unless they lift or

are a trainer) doesn’t eat enough.

Antony Taylor Personal Trainer at Antony Taylor personal trainer.

www.antonytaylorpt.com

Page 23: 101 Fat Loss Fixes

Track your progress.

#18

Measuring your progress (weight, circumferences, photos)

will help you figure out if your diet and training are working

properly.

Maciej Orczykowski Health and fitness coach

www.facebook.com/maciejorczykowskisexybeast

Page 24: 101 Fat Loss Fixes

Eat natural Unprocessed

foods

#19

Natural unprocessed foods have enzymes which help your

body to digest that food. Processed foods on the other hand

may be lacking in these enzymes which in turn your body

cannot readily digest.

Seral Mehmet Optifit Personal Training

www.facebook.com/Optifit.Personal.Training

Page 25: 101 Fat Loss Fixes

Eat enough fibre.

#20

Fibre swells in the stomach keeping you fuller. It slows the

speed sugar is released into your bloodstream so will reduce

the sugar spikes and crashes. It improves gut health also.

Shoot for 14g per 1000 calories.

Edwin Griffiths Personal trainer in London.

www.facebook.com/pages/Edwin-Griffiths-Personal-Training/131498973691337

Page 26: 101 Fat Loss Fixes

Drink more water

#21

Drinking more water might not sounds sexy, but being de-

hydrated slows the fat burning process down. Plus, if you

are feeling hungry and drink some water instead of reaching

for whatever yummy treat you can find in your cupboard,

you will usually find that you arent hungry anymore and

were simply going to boredom eat, there you have it water

can be sexy too.

Zamir Hussein Manchester based Personal Trainer, Nutritionist, FItness Dude

www.zamfitnessperformance.co.uk/

Page 27: 101 Fat Loss Fixes

Sprint like Usain.

#22

Sprinting elevates testosterone, doesn’t take long and won’t

cause loss of muscle mass. It creates significant epoc

Increasing metabolism and energy use post workout.

Edwin Griffiths Personal Trainer in London

www.facebook.com/pages/Edwin-Griffiths-Personal-Training/131498973691337

Page 28: 101 Fat Loss Fixes

Learn your true hunger.

#23

Learn when you are truly physically hungry. Not “I want to

eat” or “I feel like eating” but rather “I need to eat”. Get to

know YOUR body’s unique physical cues that tell you when

the engine actually needs fuel.

Krista Scott-Dixon Lean Eating Program Director, Precision Nutrition; creator of Stumptuous.com

www.stumptuous.com

www.precisionnutrition.com/coaching

Page 29: 101 Fat Loss Fixes

Get a Goal

#24

Nothing helps Fat Loss like having something to aim for, ever

notice how when a girlfriend breaks up with her boyfriend,

suddenly the weight flies off when you want to make

someone jealous! So, plan a goal that you have in mind for

something a few weeks in the future eg, Going on holiday or

even doing a photo shoot. With the goal in mind you should

find its suddenly easier to get them workouts in.

Zamir Hussein Manchester based Personal Trainer, Nutritionist, FItness Dude.

www.zamfitnessperformance.co.uk/

Page 30: 101 Fat Loss Fixes

Get enough quality sleep.

#25

Lack of sleep will reduce performance in the gym and will

increase cortisol which will cause belly fat. It will also

increase your appetite and especially sweet things. Aim for

at least 8 hours and take a nap if you feel like it in the day.

Edwin Griffiths Personal trainer based in London.

www.facebook.com/pages/Edwin-Griffiths-Personal-Training/131498973691337

Page 31: 101 Fat Loss Fixes

Be Positive

#26

Fat loss is a war, and some days after working hard all week

you might step on the scales and check, nothing. No weight...

even after avoiding all the little treats and doing everything

perfect, fat loss is not linear. So dont give up if you lose

nothing this week just simply keep going, theres still always

next week. Believe me it will come off, you just have to stay

positive

Zamir Hussein Manchester based Personal Trainer, Nutritionist, FItness Dude

www.zamfitnessperformance.co.uk/

Page 32: 101 Fat Loss Fixes

Eat (Dark) Chocolate

#27

This provides a great natural caffeine kick speeding up

metabolic functions and is packed with powerful

Anti-Oxidant which aids in the recovery process, helping you

to recover faster, and its chocolate which is Awesome!

Joel Richardson Health and Fitness Coach based in Adelaide, Australia

www.facebook.com/pages/JrLeadwell/371633592921138

Page 33: 101 Fat Loss Fixes

Get watered

#28

Don’t underestimate the role of proper hydration in your

exercise routine. Being adequately hydrated has been

positively linked to increased metabolic rate, excess appetite

suppression, a reduction in fatigue and a host of other

benefits. Drink more water, and your fat percentage will

thank you.

Jeff Nowak Professional sports writer and editor, as well as a fitness enthusiast and editor. Very hydrated.

www.linkedin.com/pub/jeff-nowak/31/a73/560

Page 34: 101 Fat Loss Fixes

Don’t have any cheat food

at home/in your car/at your

desk

#29

You’ll be tempted thousand times. Walking near bakery.

Co-worker’s birthday. Your mom’s cake. You can’t control

this, but you can and should do your best to NOT surround

yourself with temtping food. If you have cheat meals (or

whatever you call it), only buy an amount you eat at once.

No leftovers.

Alyona Stavrova FPA-certified personal trainer, blogger, strength training enthusiast and foodie

www.alyonastavrova.ru

Page 35: 101 Fat Loss Fixes

Keep yourself busy and don’t

look at the marshmallow

#30

Kids who did best on marshmallow test (go google it if you

don’t know) kept themselves distracted. So should you.

Don’t get obsessed over food or your diet, and try to keep

things simple. Find some time to prepare your meals and to

eat them and spend you rest time doing other things. You’ll

be more productive in both your diet and your professional

and personal life - what’s not to love?

Alyona Stavrova FPA-certified personal trainer, blogger, strength training enthusiast and foodie

www.alyonastavrova.ru

Page 36: 101 Fat Loss Fixes

Realise it will be hard

sometimes

#31

Some peope may not understand you or, even worse, make

jokes. You might get hungry, tired or have a craving. You

might even want to give it up. Embrace this, because it

always happens when people try to change their behaviour.

Keep in mind your goal and don’t let other people’s opinion

destroy it

Alyona Stavrova FPA-certified personal trainer, blogger, strength training enthusiast and foodie

www.alyonastavrova.ru

Page 37: 101 Fat Loss Fixes

Go to bed!

#32

The later you stay up, the more the ice cream in the

frigerator will call your name. Take yourself to bed and get a

good night’s sleep so you aren’t eating for energy tomorrow.

Ruth de Jauregui Fitness Writer

Page 38: 101 Fat Loss Fixes

Be kind.

#33

Many people try to lose fat because they don’t like

themselves. Or they beat themselves up for doing it

“wrong”. Neither of these approaches work. Start from

a place of self-care and self-love. Be patient, brutally yet

lovingly honest, compassionate, and kind with yourself as

you go through this process. You only get one container.

Lose fat because you love that container and want to take

excellent care of it.

Krista Scott-Dixon Lean Eating Program Director, Precision Nutrition; creator of Stumptuous.com

www.stumptuous.com

www.precisionnutrition.com/coaching

Page 39: 101 Fat Loss Fixes

Beware of Saboteurs

#34

People you know and love, and that love you, don’t want to

see you change. Sometimes it’s fear of their own need to

change, othertimes it’s fear that you will move beyond them

and leave them behind. Be prepared for these people and

accept that it’s their failing, not yours. Have strategies in

place to prevent them from sabotaging your efforts. (Polite

ways to say no, thanks. Alternate foods you can eat. Write

your goals clearly where you can see them often. And the

biggest tip of all, ask them straight up to support you.

Jasmin Newman Writer / Personal Trainer / Coach

www.dynamitefitness.com.au

Page 40: 101 Fat Loss Fixes

Try something called HIIT-

High Intensity Interval Training.

This is guaranteed to be one

of the most time effective

workouts you’ll ever do!.

#35

The coolest thing about this is your not actually burning

fat whilst working. The fat is burning whilst your’re

actually resting and will continue to burn for hours and

hours afterwards. Why? Because it induces a very High

Oxygen Debt, EPOC value- Excess Post Exercise Oxygen

Consumption. So give it a try and reap the benefits! It’s so

much better and a lot more fun then doing boring steady

state cardio.

Joel Richardson Health and Fitness Coach based in Adelaide, Australia

Page 41: 101 Fat Loss Fixes

Use more muscle to burn

more fat.

#36

Hitting and stimulating the biggest muscles in the body will

jack up the metabolism and give your body a reason to

change.

Shannan Maciejewski Coach and general all round nice guy.

www.shannanmaciejewski.com

Page 42: 101 Fat Loss Fixes

Seek out the correct advice

#37

Don’t follow the latest fad seek out a professionals opinion

Greg Small Personal Trainer Southampton

www.facebook.com/gregsmallpersonaltrainer

Page 43: 101 Fat Loss Fixes

Realise that there isn’t a quick

fix and it takes patience and

persistence to lose fat

#38

Be honest with where you are, where you want to get and

how much you want to get there.

Greg Small Personal Trainer Southampton

www.facebook.com/gregsmallpersonaltrainer

Page 44: 101 Fat Loss Fixes

Increase if Needed

#39

Sometimes adding in a SMALL number of calories can help

break through a fat loss plateau. It’s not always about

cutting them.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 45: 101 Fat Loss Fixes

The most important thing is

to identify what needs fixing

is it your diet, your exercise

choice, a lack of motivation or

all of the above?

#40

Once you have identified what needs to change positive

change will occur

Greg Small Personal Trainer Southampton

www.facebook.com/gregsmallpersonaltrainer

Page 46: 101 Fat Loss Fixes

Find a way of eating that is

sustainable.

#41

“Eating well” shouldn’t be a short-term diet. It should be

a way of life. If it’s a way of life, you never have to worry

about being “on” or “off” of “your diet.” If you go on vacation

and you feel like indulging in foods you don’t normally

indulge in, then do it. It doesn’t matter, because you know

that you’ll be back to eating better foods in no time.

Molly Galbraith CSCS, Co-Owner, J&M Strength and Condtioning; Co-Founder, Girls Gone Strong

www.mollygalbraith.com

www.girlsgonestrong.com

Page 47: 101 Fat Loss Fixes

When you’re hungry, drink a

large glass of water. If you’re

still hungry, eat.

#42

Hunger is often emotional

Jonathan Goodman PTDC guy

www.facebook.com/theptdc

www.theptdc.com

Page 48: 101 Fat Loss Fixes

Write down everything you

eat for 3 days (2 weekday and

1 weekend). Circle everything

you want to eliminate or

change and give a priority.

Change one habit a week

starting with your #1 priority.

#43

Helps to organize a persons thoughts and keep them focused

on one thing as opposed to confused or overwhelmed by the

entire process

Jonathan Goodman PTDC dude -- and handsome guy.

Page 49: 101 Fat Loss Fixes

4

Be diligent with tracking your

calories and macros!

#44

80% of our results will come from our eating habits. If

you’re just “eating clean” and not keeping track of your

calories and macronutrients your selling yourself short!

Would you drive across the country with no GPS? No, so why

would you diet without tracking your daily food? Logging

your food will help you figure out what’s working and what’s

Anthony Bevilacqua Online Personal Trainer. I specialize in Online coaching to help you get to your goals!

www.ABFitnessTrainer.com

Page 50: 101 Fat Loss Fixes

STOP COMPARING

#45

When we keep on comparing ourselves to others we expend

a tonne of negative energy and thoughts which could’ve

been lovely happy ones and uplifitng thoughts to spur you

on. This can be anywhere from how much someone is lifitng

compared to you or how big his calves are compared to

yours, it doesn’t matter! Focus on being the BEST you that

you can be each and every day as your biggest competitor

really is YOURSELF!

Angus Fairbairn Trainer/ Director of Boss Fitness & expert online Personal Trainer @ Quantum Online Personal Training

www.facebook.com/bossfitnessau

www.bossfitness.net

www.quantumonlinepersonaltraining-bossfitness.com

Page 51: 101 Fat Loss Fixes

SCALE SCHMALE

#46

Unless you’re preparing for a specific event where your

weight actually matters who cares?! Instead shift your

focus from what number the scale says (simply the force of

gravity against your body) and focus on how your clothes

are fitting, the changes you’re seeing in the mirror and the

compliments of others! Change is going on inside and out

so trust the process and be consistent. If you’re super keen

then pull out your measuring tape and body fat callipers

and track your progress each week but there isn’t a lot of

enjoyment in getting it done this way. YOU CAN DO IT!

Angus Fairbairn Trainer/ Director of Boss Fitness & expert online Personal Trainer @ Quantum Online Personal Training

www.facebook.com/bossfitnessau

www.bossfitness.net

www.quantumonlinepersonaltraining-bossfitness.com

Page 52: 101 Fat Loss Fixes

Be Accountable

#47

This means you track your weight, your food and your

progress in the gym. Set goals and tell others, then they

can help keep you on track and you have something to be

marked upon.

Stephen Hall www.facebook.com/stephen.n.hall

www.youtube.com/stevefitnesshub

Page 53: 101 Fat Loss Fixes

Don’t drink your calories

#48

When it comes to many drinks they are often full of sugars,

this will lead to visceral fat (belly fat) the best drink is

flitered water, if you add a good unrefined sea salt to the

water it will boost the trace mineral content.

Ross Mitchell Strength & Conditioning Coach

www.RossFit.co.uk

Page 54: 101 Fat Loss Fixes

Save Some Carbs for Bed

#49

It doesn’t matter what time you eat your carbs, so save

some of them for right before hitting the sheets. You’ll

sleep better and it gives you something to look forward to

throughout the day.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 55: 101 Fat Loss Fixes

Compound Moves are

essential in your workouts

#50

Make sure you have these great compound exercises in your

workout program. Squat, Press, Deadlift, Farmers Walk.

These exercises hit multiple muscles in your body which will

help burn more fat for less effort.

Ross Mitchell Strength & Conditioning Coach

www.RossFit.co.uk

Page 56: 101 Fat Loss Fixes

Keep Cardio Intense

#51

Now this is a different take on cardio and some will say

“thats not cardio” (try it and trust me) grab a barbell and put

90lb on the bar (these are example weights) do 20 seconds

work, 10 seconds rest 8 times. Yes this is a tabata set. this

will burn lots of fat, build muscle and keep things short

giving you more time for the rest of your life.

Ross Mitchell Strength & Conditioning Coach

www.RossFit.co.uk

Page 57: 101 Fat Loss Fixes

Starvation does not end well

#52

Don’t starve yourself. Starvation is one of the worst ways

to try and lose weight. Not only will you lose valuable

muscle, but once the starvation plan is over you risk gaining

substantial amounts of bounce back weight. Men should

not eat under 2200 calories per day, and women no fewer

than 1800 calories per day of real foods Meats, Veg, Nuts,

Seeds, Oils, Fruit (1-2 bits a day).

Ross Mitchell Strength & Conditioning Coach

www.RossFit.co.uk

Page 58: 101 Fat Loss Fixes

Ignore the Naysayers

#53

People will try to derail your progress with negative

comments. Tell them where to go.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.facebook.com/HealthyLivingHeavyLifting

Page 59: 101 Fat Loss Fixes

Track Your Macros

#54

Rule number one of fat loss -- Count your protein, carbs and

fat.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.facebook.com/HealthyLivingHeavyLifting

Page 60: 101 Fat Loss Fixes

Don’t Forget Fibre

#55

Keeping an eye on your fibre intake ensures you’ll be getting

plenty of healthy, micronutrient-dense foods. Men should

aim for 30-50g per day and women 25-40g per day.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 61: 101 Fat Loss Fixes

Relax

#56

Continuously elevated stress levels can lead to weight gain

through various means - insulin resistance craving calorific

foods.

Matt Ashbolt Personal Trainer, PN nutrition coach, BSc in sports science, owner of Revolution Lifestyles

www.revolutionlifestyles.com

Page 62: 101 Fat Loss Fixes

Realise there are No Bad

Foods

#57

There’s no way to categorise “good” or “bad” foods - look at

foods in the context of diet overall, not as singular items

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 63: 101 Fat Loss Fixes

Make Small Changes

#58

When you hit a plateau, lower your carbs by 5-15 grams and/

or fat by 1-3 grams. Huge caloric changes will screw your

metabolism in the long run

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 64: 101 Fat Loss Fixes

Be spontaneous

#59

Exercise does not have to be planned. Perform exercise

whenever you feel like it. You will be in a better mood and

increase calorie expenditure.

Matt Ashbolt Personal Trainer, PN nutrition coach, BSc in sports science, owner of Revolution Lifestyles

www.revolutionlifestyles.com

Page 65: 101 Fat Loss Fixes

Do your research

#60

Don’t just follow a diet or training plan because a certain

guru, or even a friend said it’s the best thing since sliced

bread.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 66: 101 Fat Loss Fixes

Diet drinks are a life-saver

#61

Seriously. If you’ve got that killer sweet craving, get on the

Coke Zero my friend. People may diss artificial sweeteners,

but they’re safe and a cure all for cravings.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 67: 101 Fat Loss Fixes

Do not rely on exercise

#62

Some people use exercise as a buffer to burn excess calories

from food binges. Treat nutrition as your real fast loss pay of

life.

Matt Ashbolt Personal Trainer, PN nutrition coach, BSc in sports science, owner of Revolution Lifestyles

www.revolutionlifestyles.com

Page 68: 101 Fat Loss Fixes

Take pictures every 6 weeks

#63

The scales and mirrors will lie to you daily. Pictures taken a

good while apart will give you a better idea of how you are

progressing. Make sure you strip down to your undies and

take the pictures under the same lighting conditions.

Matt Ashbolt Personal Trainer, PN nutrition coach, BSc in sports science, owner of Revolution Lifestyles

www.revolutionlifestyles.com

Page 69: 101 Fat Loss Fixes

Attack one habit at a time

#64

Rather than completely overhauling your diet at once, make

small, incremental changes. For example, instead of trying

to eat more vegetables make it your goal to eat two cups of

veggies with each dinner. Do it daily for two weeks, and add

another habit on for another two weeks. Small, incremental

changes will yield better adherance and create lasting

change.

Eric Bach Denver based writer, Strength Coach, and head Commander of Bach Performance

www.bachperformance.com

Page 70: 101 Fat Loss Fixes

Do Barbell Complexes

#65

Barbell Complexes are a great tool for fat loss. They are

a high intensity training method based around compound,

multijoint exercises circuited together for high workout

density. Add barbell complexes in for 10 minutes at the end

of your workout to strip body blubber and preserve your

hard earned muscle.

Eric Bach Denver based writer, Strength Coach, and head Commander of Bach Performance

www.bachperformance.com

Page 71: 101 Fat Loss Fixes

Get Friendly with the Farm

#66

Walden Farms that is. Awesome zero-cal, zero-carb, zero-fat

dressings, sauces and syrups - http://www.satisfood.co.uk/

products/category/walden-farm/

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 72: 101 Fat Loss Fixes

Eat Vegetables First in each

meal.

#67

Eating vegetables first in each meal ensures you consume

nutrient dense, low calorie foods early in your meal.

Consuming vegetables jump-starts digestion by filling the

body up with important nutrients,phytochemicals, and fiber.

Eric Bach Denver based writer, Strength Coach, and head Commander of Bach Performance

www.bachperformance.com

Page 73: 101 Fat Loss Fixes

Do exercises you suck at

#68

Fat loss is about efficiency. Your body doesn’t want to

change, it must be forced. By doing exercises that you are

proficient at, such as steady state cardio, the body fights to

hold onto as much fuel as possible. Change things up with

high intensity circuits, high rep compound exercises such as

squats, and hill sprints to keep the body guessing and fat

burning away.

Eric Bach Denver based writer, Strength Coach, and head Commander of Bach Performance

www.bachperformance.com

Page 74: 101 Fat Loss Fixes

Fast until your workout

#69

When fat loss is your primary goal, try fasting until your

postworkout meal. By fasting you can increase growth

hormone secretion while using stored fuel (aka body fat) for

your workout. Sound good? Thats what I thought.

Eric Bach Denver based writer, Strength Coach, and head Commander of Bach Performance

www.bachperformance.com

Page 75: 101 Fat Loss Fixes

Low fat doesn’t mean less

calories!

#70

Often foods that have been labeled fat free have additional

sugar added for flavor, which in turn increases total calories.

Watch out for these products when low carb dieting.

Galen Lundin Fitness Expert and Personal Trainer

www.fiercefitfemmes.com

Page 76: 101 Fat Loss Fixes

Put your health and fitness

goals on the fridge

#71

Since diet is the biggest part of the equation whether it is

losing or gaining weight, this friendly reminder will help you

stsay to true to your mission.

Galen Lundin Fitness Expert and Personal Trainer

www.fiercefitfemmes.com

Page 77: 101 Fat Loss Fixes

Make Exercise Fun

#72

Does exercise have to be jogging on a treadmill for 30 mins?

Hell No! Get a few friends or family, play some sports. Or

just do stuff you did when you were young, notice you were

a bit slimmer then? Well thats because usually you will

be moving more. So get to the park, play some fun sports

you love, or get some friends in a small hall and play tag.

Seriously. Itll be the most fun you’ve had for ages and it’ll

burn fat.

Zamir Hussein Manchester based Personal Trainer, Nutritionist, FItness Dude

www.zamfitnessperformance.co.uk/

Page 78: 101 Fat Loss Fixes

Train as many muscles or

muscle groups as you can!!

#73

The more muscles you train the more calories you burn,

train upper body then lower body then upper body as this is

also great for your heart!!

James Waggitt Personal Trainer, Boxercise instructor and sports performance nutrition!!

www.facebook.com/JameswaggittIFPT

Page 79: 101 Fat Loss Fixes

Set yourself a positive fitness

target, not a fat loss target.

#74

by focusing on a specific goal that ISN’T fat loss, you work

harder by trying to achieve a positive outcome. It could be

30 squats with bodyweight on the bar, or to complete 50

hill sprints in one session. Either way once you reach your

fitness goal you will find you lost of a significant amount of

fat anyway!

Reece Mander Personal Trainer, Writer, Online Coach

www.reecemanderfitness.co.uk

Page 80: 101 Fat Loss Fixes

Omega 3 oil and hit the

weights

#75

Omega 3 turns off the lipogenic genes in your body ,

increases focus in training and have a positive effect on

many diseases. Weight training - as muscle mass increases

you increase the body’s ability to burn fat.

Andy Mckenzie Personal trainer, nutritional coach , sports masseur

www.facebook.com/AmacFitness

Page 81: 101 Fat Loss Fixes

Eat whole, unprocessed food

80-90% of the time

#76

If it doesn’t expire within 7-10 days, you probably shouldn’t

be eating it. There are exceptions of course, but in general,

the majority of your food should be perishable. 10-20% of

the time, eat whatever you want and don’t stress about it.

Molly Galbraith CSCS, Co-Owner, J&M Strength and Condtioning; Co-Founder, Girls Gone Strong

www.mollygalbraith.com

www.girlsgonestrong.com

Page 82: 101 Fat Loss Fixes

Adjust your mindset

#77

Stop thinking short term and begin thinking long term.

Dave Baker Fitness Filmmaker

www.livefitdocs.com

Page 83: 101 Fat Loss Fixes

Surround yourself with

support!

#78

Load up your Facebook, Pinterest, and Twitter with

motivation and inspiration by following people who have a

fit and healthy lifestyle. Limit your time/contact with people

who don’t support or even sabotage your goals.

Sage Marie Owner, Sage Wellness

www.sagemarie.com

Page 84: 101 Fat Loss Fixes

Ask for help

#79

Seek out others who’ve had success and don’t be afraid to

ask questions.

Dave Baker Fitness Filmmaker

www.livefitdocs.com

Page 85: 101 Fat Loss Fixes

Watch your portion size

#80

Instead of eating fewer, larger meals, focus on eating more

frequent meals. Eating meals with smaller portions helps to

stabilize blood sugar. This in tern helps to limit fat storage,

and will lessen the chance of fat gain. Eat until you feel

“good” and not stuffed. This change alone may make big

changes in your efforts to lose weight!

Kevin Phillips

Page 86: 101 Fat Loss Fixes

Get a good support network

around you

#81

Having negative people around you who dont support your

goal and believe in your vision will always lead to you failing.

You need positive people who believe in you and can pick

you up when times get tough and keep you focused and

motivated! If your 5 closest friends and family dont have

your back you are destined to fail

Daniel James Personal Trainer & Writer

www.danieljamesfitnessblog.com

Page 87: 101 Fat Loss Fixes

Make your goals hard but

achievable

#82

Don’t set yourself up for dissapointment, start with small

goals to buid confidence then start to push your limits as

you realize your bodies potential!

Daniel James Personal Trainer & Writer

www.danieljamesfitnessblog.com

Page 88: 101 Fat Loss Fixes

Change what you are cooking

in

#83

Cooking in Olive Oil and Sunflower oil leads to huge

inflammation, something which causes alot of health

problems and will stunt your fat loss progress at some

point. Best to sort it early, coconut oil is my prefered choice

Daniel James Personal Trainer & Writer

www.danieljamesfitnessblog.com

Page 89: 101 Fat Loss Fixes

Learn satiety...and use it to

your advantage.

#84

Healthy,clean, nutrient dense foods such as healthy fats,

protein etc give more to the body, so keep you fuller for

longer as the body has what it needs. Refined carbs and

grains burn off quicker which means we reach for something

sooner. Nutrient dense, natural food is like large logs on a

fire and refined carbs is like adding petrol...one flash and the

petrol is gone, whereas a log burns for hours!

James Chandler Personal Trainer and joint owner of Eat Well and Work Out.

https://www.facebook.com/EatWellandWorkOut

Page 90: 101 Fat Loss Fixes

Ask Yourself “How Much Do I

Want It?”

#85

What’s worth more to you -- that third, fourth and fifth trip

to the buffet, or your six pack?

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 91: 101 Fat Loss Fixes

Take time to chill and ‘just be’

when you eat

#86

Eating on the run is so common, however, it’s actually

stopping you from getting to your goals. On the run and

stressed eating leaves your body in its sympathetic nervous

system activity or ‘fight or flight’. Stopping, relaxing and

practicing purely just being in the moment of eating wil allow

a switch to your parasympathetic nervous system or ‘rest

and digest’ which will actually allow your body to digest and

absorb the food you’re eating. Thus you get the nutrients

you need to burn fat and increase muscle.

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha

http://www.unleashyouralpha.com/

Page 92: 101 Fat Loss Fixes

Suck it up

#87

Sometimes dieting is going to suck. A flexible approach

makes it easier, but you’ll still be low on energy at times.

This is mind over matter - get used to it.

Mike Samuels

Writer and Coach at Healthy Living Heavy Lifting

www.healthylivingheavylifting.com/

Page 93: 101 Fat Loss Fixes

Learn how to set goals

#88

Setting a goal of ‘losing xkg/lbs by x date’ is all well and

good. However, it is important to note that this is an outcome

goal, so in order for it to happen you have to chnage and

exhibit certain behaviours on a regular basis. Setting

behavioural goals is vital. So you might set behavioural goals

such as ‘6 alcohol free days per weel’ and ‘5 cups of veggies

per day’. Constant behavioural goals are paramount to

achieving longer term outcome fat loss goals.

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha

http://www.unleashyouralpha.com/

Page 94: 101 Fat Loss Fixes

Recovery is key

#89

In order to be able to train hard and often you need to

recover well. This means sleep and rest, but it also means

looking after any niggles and ensuring you get your

nutrient timing bang on. If you’ve lifted have some quick

acting sugars- say fruit- and protein in the 30-45mins post

workout. Then, make your next meal a large one containing

veggies, protein and good starchy carbs, like sweet potato.

If you have a quick turn arund for sessions you might even

benefit from including a 10 minute ice bath- fill the bath with

cold water and throw a bag of ice in- locate your hard pants

and get in!

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha

http://www.unleashyouralpha.com/

Page 95: 101 Fat Loss Fixes

Learn to fall off the wagon

gently

#90

If you can’t get your food prepared at home for whatever

reason, then have a list of places near work/gym/home that

you know you can go to for quality food. Getting caught out

with no options, where there might be something great just

around the corner, can end up costing your progress. Same

goes for dinner, if you don’t have time to cook, know places

near yours that you can go to for quality options. Keep some

plan B ‘up your sleeve’

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha

http://www.unleashyouralpha.com/

Page 96: 101 Fat Loss Fixes

Ditch the booze

#91

It goes without saying if you want to lose fat, you don’t

want to be hammering the alcohol. The best way to

limit alcohol consumption is to go cold turkey for a few

weeks in particular before the reason your trying to lose

weight eg. going on holiday, then only have drinks on

special occasions(Friday and Saturday nights are’t special

occasions). That way when you have made a commitment

not to drink you will not be consuming all them calories

every week, plus you can tell your friends you are cutting

down for a bit, and you’ll begin to notice you don’t need to

drink as much as you thought

Zamir Hussein Manchester based Personal Trainer, Nutritionist, FItness Dude

www.zamfitnessperformance.co.uk/

Page 97: 101 Fat Loss Fixes

Learn how to de-stress

#92

Unnecessary stress is a fat loss killer. If you suffer from too

much of it you have to concsiously practice de-stressing.

Leave work at work, or shut it off at least an hour before

bed. Keep a gratitude journal and get into the habit of

practicing being grateful for the awesome things in your

life regularly, especialy if things are getting on top of you.

Practce ‘just being’- if things are getting too much, step

outside, close your eyes and focus on the small things you

would never normally notice- the wind, sounds, clothes on

your skin, feet in your shoes.

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha

http://www.unleashyouralpha.com/

Page 98: 101 Fat Loss Fixes

Source some external

accountability

#93

No one can do it all themselves. It is very easy to drop off

from your goals or plans, however, with someone to hold

you accountable you will have much more to keep you on

task. One person or a group can help to share some of the

burden as well as encourage and keep you on track. Make

sure you share what your goals are, short term long term,

outcome and behavoural, and acknowledge and celebrate

your wins. Accountability will make things real and it’s not

just you, you have others in your team.

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha

http://www.unleashyouralpha.com/

Page 99: 101 Fat Loss Fixes

Finish off your workout

#94

Whatever your workout or program, finish the workout

with something intense. Aim to promote a heavy lactate

environment through high intensity and fast movements.

This will act to stimulate a positive hormonal environment

and activate your fast twitch muscle fibers- all good things

to help burn fat and build muscle. A finisher can be many

things, just make sure it finishes you off!

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alphas

http://www.unleashyouralpha.com/

Page 100: 101 Fat Loss Fixes

No food is inherently “good”

or “bad.”

#95

Don’t villify any particular food or food group. Make an

effort to eat whole, unprocessed foods most of the time,

but don’t deny yourself a treat every now and then because

it is “unhealthy.” As long as you are eating less calories than

you are burning, you will lose fat, regardless of where those

calories come from. Thinking of food as “good” and “bad”

can also lead to binging and other unhealthy eating habits

that will ultimately undermine your fat loss efforts.

Kent McCann Personal Trainer and Fitness Coach at Kent McCann Fitness

http://www.kentmccannfitness.com

Page 101: 101 Fat Loss Fixes

Find your ideal meal

frequency

#96

Some people do well with one or two large meals per day.

Some people prefer more small meals spaced evenly. Both

methods are equally viable if fat loss is your goal. Feel free

to experiment with your meal frequency and meal timing to

find out where to put your meals to best combat hunger and

overeating.

Kent McCann Personal Trainer and Fitness Coach at Kent McCann Fitness

http://www.kentmccannfitness.com

Page 102: 101 Fat Loss Fixes

Take it slow

#97

It’s not the sexiest advice when it comes to weight loss,

especially in a world that tries to sell 7 day fat loss flushes

and other ridiculous fat loss trends, but it is so important to

go slow with your weight loss. A deficit of 200-300 calories,

created by diet, exercise, or some combination of the two,

will result in a weight loss of approximately three pounds

a month. While this might sound slow, it is sustainable.

Instead of crash dieting and then regaining some (or all)

of the weight you lose, you will learn to eat and move in a

sustainable way that creates dramatic changes that last a

lifetime.

Kent McCann Personal Trainer and Fitness Coach at Kent McCann Fitness

http://www.kentmccannfitness.com

Page 103: 101 Fat Loss Fixes

Take responsibility

#98

Remember nobody feeds you and nobody dictates your

training but you. To succeed in fat loss you have to

remember that everything stopping you comes down to

how you react to situations and every “reason” is actually an

“excuse”. This also means that no one but YOU is responsible

when you become successful, and pride tastes better than

KFC.

Tom Bainbridge Nutritionist and product developer, Gladiator Muscle

http://www.facebook.com/gladiatormuscle?ref=ts&fref=ts

Page 104: 101 Fat Loss Fixes

Stop exercising

#99

Exercising for calorie burn is fruitless and won’t get you

what you want. Eat for fat loss, TRAIN for improvement.

Tom Bainbridge Nutritionist/Product developer, Gladiator Muscle

http://www.facebook.com/gladiatormuscle?ref=ts&fref=ts

Page 105: 101 Fat Loss Fixes

Make sure you are eating

enough.

#100

Sounds contradictory but so many people fear food and

massively miss their daily needs. While a calorie defecit can

lead to fat loss, too big a defecit won’t. Your body’s main

goal is to make you survive and in order to do that you don’t

need to look good or feel good, you just need to be living.

A massive calorie defecit will lead to you storing fat, losing

muscle and just for kicks losing your libido and motivation

too. Look after your metabolism and workout your macro

needs.

Karl Williams Trainer and Boss at Kommitted

www.kommitted.co.uk

facebook.com/kommitted

Page 106: 101 Fat Loss Fixes

Chill the F**k out.

#101

Training to look good naked is fun. You have other stuff

that stresses you out like a job, traffic and you in laws.

Don’t let the gym be on that list. Find a plan that suits you

and enables you to be consistent. Stress isn’t conducive to

fat loss so to keep it to a minimum. The optimal plan is no

longer optimal if it interferes with your life and stress you

out. Enjoy the process, get the results.

Karl Williams Trainer and Boss at Kommitted

www.kommitted.co.uk

facebook.com/kommitted

Page 107: 101 Fat Loss Fixes

#OutroThat pretty much sums it up.

What more do you need? There’s a whole 101 tidbits here you can use to get

you where you want to be.

I couldn’t finish this book without a tiny plug (come on, it’s free, I gotta get my

pitch in at some point!) Here it is –

No one needs a coach. People have got ripped, lean and sexy completely on

their own using the advice in this book without any help from anyone else.

But having a coach is freaking sweet. I have been working with a nutrition

and training coach for two years and I don’t think I’d ever go it alone again.

Having a coach takes all the stress away because the coach does most of the

planning and provides an objective assessment of progress – left to our own

devices we tend to be too hard or too easy on ourselves.

With that in mind, here’s a no pressure link to my online coaching page –

www.healthylivingheavylifting.com/online-coaching/

I’ll leave it at that. I do hope you’ve enjoyed reading “101 Fat Loss Fixes”. Now

you have all the tools at your disposal to get into better shape than you ever

imagined.

Page 108: 101 Fat Loss Fixes

101 FAT loss FIXESFeaturing Exclusive Tips From Over 40 Industry Experts.