This site will be down until I figure out what to do with it.. Head on over to:

http://burnfatathome.blogspot.com

That’s where all my new posts will be showing up, and the blog is being updated daily!

Thanks,
Jonas

In this post, I would like to share with you my thoughts and my values – basically, what I believe is important in this world, and how I see things.

==> I believe that walking around planning for the future and pension is a waste of time and effort. Why talk about all the things you are going to do and all the money you are going to have in 10-20 years, when you could live your life at this very moment?

We live right here, right now. Enjoy each day as it was your last!

==> I believe that Mark Twain’s famous quote – “Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” – is as right as it gets.

If you are trying to make a change in your life and all you hear are negative comments and reactions, then these people should not deserve your attention.

“The really great make you feel that you, too, can become great” – and these are the type of friends to hold on to!

==> I believe you should treat other people the same way you want them to treat you. Respect and helping others is something I truly value, and it makes me furious to see people who only think about themselves and only focuses on what they need!

==> I believe that in order to succeed in life you need to come across roadblocks and obstacles. The world ain’t all sunshine and rainbows, and if you never try – you’ll never succeed!

==> I believe that Michael Jordan is one of the biggest role models to human kind. Over and over again he has shown that he was no different then you and I. He stated that he missed more than 9000 shots, he lost almost 300 games and 26 times he was trusted to take the game winning shot, and he missed.

Michael Jordan’s examples and statements does not only relate to basketball, it also relates to life in general. He said that he has always believed that if you put in the work, the results will come.

Worth mentioning, I have never seen one full game with Michael Jordan, I can’t play basketball and I rarely watch it, but I know that people like Michael Jordan is one of the biggest role models to human kind!

==> I believe you can divide people into the following 2 groups:

• Those who envy other people with money and success, and walks around dreaming of having the life of the rich and famous, and

• Then there are those who get tired of hearing people talk about how successful this or that person is, and how perfect his/her life must be, etc.

People from the second group don’t go around dreaming their whole life – they take action, they learn from the best and they make it happen!

==> I believe that health and fitness has turned into something complicated, when it in the beginning was made to be easy for people to understand. Today health and fitness is like a difficult math course with tons of calculations that needs to be done.

People are being told to buy all different types of equipment, work out on machines in the gym, calculate their BMI – while they could ignore all the nonsense, get back to basics, and use their own bodyweight.

Keeping it fun and easy!

==> I believe that people don’t really appreciate what they have until it’s gone. People don’t appreciate being healthy until they get sick, people don’t appreciate love until they have no one to love, people don’t appreciate small things like taking a hot shower until the warm water is gone, etc.

Appreciate what you have and take care of it. Don’t take everything for granted!

==> I believe there is no coincidence that the biggest athletes and the most successful entrepreneurs in the world come from a tough childhood without anything to fall back on.

==> I believe it’s better to look back and regret the things you did then the things you didn’t do! There are so many things I wish I did when I had the chance, and now that it’s gone, I can never have it back.

Those are some of my beliefs here in life. Feel free to interpret them the way you want.

Got any comments? Want to share your beliefs?

Please do so by comment on this post, or send me an email at:  jonas@theswedishtrainer.com

I wish you all the best,
Jonas

The program, called ’12 days of fitness’ initially began when the UK’s leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.

Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.

This year, with the help of 250 of the world’s top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. “There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.

“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year’s Resolutions a reality once and for all.”

Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.

“We’ve received gifts designed for busy mom’s, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.

There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”

The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.

Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009, simply visit www.12daysoffitness.com today.

I have heard a whole bunch of excuses to why people “don’t need to” start a new exercise program. Check out this excerpt to see some of the excuses I have been told over the years:

From Burn Fat at Home – The Manual. Page. 11-12:

Some of the most common excuses:

• “I don’t have time to exercise.”
  (With Burn Fat at Home you do have time. You do have 12 minutes per day, right? )

• “I am too tired when I come home from work.”
  (This one is fixed easy. Do the workouts before you go to work.)

• “I might not be in the same shape as I was 15 years ago, but a few extra
  pounds and extra fat won’t kill me.” (Research shows that adding a few pounds
  of fat over the long run is very dangerous. Let’s say you add five pounds of fat
  each year. Multiply that by 10 years and you do have a problem. Weight gain later
  in life is far more dangerous, especially for women.)

• “I don’t need to exercise. I take the stairs every day.” (Sure, that’s better
  than nothing, but it won’t get you in your best shape ever — Burn Fat at Home
  will certainly help you reach those goals.)

• “I am too old to exercise.” (Resistance training is the most effective way to
  prevent and treat osteoporosis and arthritis. Even if you can’t perform high-
  intensity workouts, still aim to perform resistance training since this will get
  your bones stronger and you will be able to stay in the game a few more years.)

• “I eat healthy so I don’t need to exercise.” (Try to go for that if you want, but it
  is BS. Exercise mixed with good nutritional habits is the only way to enjoy a
  healthy life. Sure, controlling your nutritional intake may keep your weight and
  fat at a steady level, but exercise is the only way to strengthen bones and
  work your cardiovascular system.)

• “It won’t hurt if I cheat today. I will correct it another day.” (Let me put it
  like this, getting in to a state of mind where you just push things forward will
  only cause you problems. The typical “Eh, I’ll just do it tomorrow” attitudes is
  probably the MOST COMMON reason for failure when it comes to health and
  maintaining a healthy weight. You won’t do it tomorrow. Take action and start
  the Burn Fat at Home program today!)

Take a few minutes to think about these excuses. Have you used any of them yourself? If so, I hope you realize it’s time to make a change!

Good Luck and Be Safe,
Jonas

I mean, the weather does not have to be the deciding factor in a case like this; there are tons of reasons to why you don’t want to hit the track sometimes.

In this article, I got 4 tips that I recommend to all my clients when they first come to me and say they hate to run.

• Tip #1 – Interval Training.

Throw away the “good old-fashioned” 1 hour run. Believe me, I understand that you think running is boring when you do it for as long as an hour at the same tempo.

The solution to the problem is Interval Training.

- First of all, it’s a lot more time-efficient than steady state cardio.
- Second, research are showing that Interval Training is WAY more effective than steady state cardio both when it comes to fat loss and improving your overall health and condition.
- Third and last, it’s so much more fun than 1 hour running at the same tempo. Interval Training can last for only 15-20 min and you will see amazing results!

• Tip #2 – Apparel Shopping

When people come to me in their own gym-class outfit from -98, I tell them right away to do put it back on the top shelf in their wardrobe. Not that I am saying that everything from the “old days” are bad – I have a reason for saying this!

When you decide to make a lifestyle change, such as losing body fat, you need to change a few things with your life. Most common things are your nutrition, exercise habits and your mindset. But what also is important is to find new things that you associate with your new lifestyle.

So by investing in a new and good-looking track-suit, you associate that to your new lifestyle, and you feel good about it. It doesn’t have to be the most expensive track-suit you can find, but definitely something new and fresh!

• Tip #3 – Running shoes

I could have put this one together with the previous one, but fact is; this one is too important to be put together with another tip.

Sure, what I said about associating new things to your new lifestyle appears here as well, but it is not the main reason for investing in a pair of new running shoes.

You see, my guess is that your old sneakers looks more like an old gym bag or something. They have probably lost their colors and cushion, which mean they’re worthless.

A new pair of running shoes are essential for you overall health and to decrease the risk of injuries. But what a new pair of running shoes definitely does is giving you that feeling that you actually can fly.

The biggest brands of running shoes these days often have very high quality shoes, and the more you pay, the more you feel like flying.

The saying “you get what you pay for” definitely applies to running shoes, so have that in mind when you visit your local sporting goods store. I highly recommend you NOT to buy a pair of cheap sneakers; it will only get back at you at a later point (pain in ankles, knees, etc).

• Tip #4 – Music

Here is one area where you are allowed to keep something from the “good-old days”, and that applies both to your walkman (if that’s the case) and your good old rock’n’roll.

However, music really is essential for getting enjoyment out of your workout sessions. I always have my iPod with me when I work out.

As I said, what music you choose and what type of media player (Walkman, iPod, Mp3) is completely up to you, but I highly recommend that you have one with you for all your workout sessions!
__________________________________________________________________________________________________________

Alright, you now have 4 good tips to what you need to do in order to stay motivated and focused through your running sessions!

What are you waiting for? Go out there and get them right now!

Good Luck,
Jonas

Today I got a very important message for those of you who spend hours doing cardio training and aren’t satisfied with the results you achieve.

First off, let me give you a little explanation to what Interval Training is:

• A training method where you alternate hard work with easy work. An example may be that you run at 80% of your maximum effort for 15 sec, and then you jog for about 30 sec. That’s one interval. You repeat that motion for the desired number of times.

So what are the benefits of doing interval training?

Research has shown that interval based training may burn up to 9 times as much fat as steady state cardio. I say “up to”, because the scientific proof says somewhere between 4-9 times as much. But hey, 4 times as much as steady state cardio ain’t too bad, right?

It certainly works for me!

Any other benefits of doing Interval Training? Sure, take a look at this list:

• Time-efficient
  When doing Interval Training, you will see great results from a workout that only lasts 10 min. So with a proper warm-up and cool-down session, you can without a doubt be done in 15-20 min.
• Increase Muscle Mass
  Interval Training and Sprint based training have been shown to even increase muscle mass. This has to do with the high intensity of work you are doing, which by translating it, means that your muscles are working harder and are under a higher workload than when doing slow cardio.
• Burn calories hours later
  Steady state cardio burn calories during your actual workout, but not after your workout is done. What Interval Training does is that it’s burning calories, according to research, up to 24 hours after completed workout.

So let me ask you a question: why aren’t you performing Interval Training instead of regular cardio?

The answer to that differs from person to person, but one common reason often is that Interval Training is tougher to do than regular cardio. Interval Training forces you to get out of your comfort zone.

My solution is that if you are a healthy individual without any medical conditions, then give it a try at least. It is tougher than regular cardio, but it has SO MANY benefits that you’d be stupid not to include it into your workout schedule!

Stop staying in the comfort zone all the time. Go ahead, put on your sneakers and make a sweat!

Until next time,
Jonas

PS. My new workout program Burn Fat at Home is filled with smart and time-efficient workouts (such as Interval Training) that will shred your belly fat and make you more attractive. Take a look at it at: Burn Fat at Home

Just to give you a brief explanation to what Burn Fat at Home is, I would like to quote one of the experts
who reviewed the program for me:

“Best program I’ve seen in years! It makes sense, its easy to follow and incredibly efficient. Quality versus quantity is the best way to describe Burn Fat at Home. So often I see people at the gym year after year doing the same things with no results because they aren’t aware of how the body works.”
- Dr. Jonathan Amdur

Without being cocky, I just want to say that this is true.

“Quality vs. Quantity” – put that in mind, because I will come back to it for years to come. I can’t state how important the quality of your workouts are, because no matter how many hours you spend on long and boring cardio, if you still don’t do it the right way, then you’ll never lose that stubborn and ugly belly fat.

Check out the Burn Fat at Home website and sign-up for the form in order to get 2 reports that talks a lot about the problem regarding peoples’ workout schedule these days.

Until next time,
Jonas

What most of you will notice once I send you to my product page is that in one of my free reports, I go pretty tough on BMI (Body Mass Index) as a way of measuring health and body fat levels.

People are using BMI together with weight scales to determine their current status, and whether they are healthy (overweight) or not. Let me tell you this: that is the worst possible way to do it!

Until you have read my free report, I found a video today on this issue, and he does an awesome job presenting the problem and also gives a great solution to the problem. Great stuff Brad!

Stay alert,
Jonas

Stay tuned for more info!

Cheers,
Jonas

I’ll be at the stadium to see Zlatan Ibrahimovic show the world that he’s the number 1 right now, NOT Cristiano Ronaldo (at least I hope that’s what’s going to happen).

Anyway, let’s leave the soccer subject and move over to one important thing you should do on days like these, when you just like me, are going to be in the car for about more than an hour.

A lot of people tend to listen to music when they’re in the car, but when I am on the road, I rarely do. What I do instead is to put in an audio book so that long ride won’t be for nothing. A lot of experts in the field of personal improvement and goal achievement recommend that you should leave at least 1 hour a day for education purposes. This involves reading a book, or in this case – listening to an audio book.

So if you really want to improve as a human being, then I do recommend you follow my advice. I actually really enjoy it, I don’t see it as education or work, I love learning new things. To be honest, I choose music when I do my short and intense workouts, but when I am out in nature taking a walk, I ALWAYS listen to an audio book!

Todays lesson: Pick a topic you’re interested in (could be everything from: Finances, Fishing, Science, etc) and invest in an audio book you think is interesting. I promise you, it is well invested money and you’ll feel more relaxed than when listening to music. My favorite topic to listen to when I am either in the car or out for a walk is Personal Improvement and Goal Achivement programs. I can highly recommend Anthony Robbins and his different audio programs.

Take a look at this one:

Keep it up,
Jonas