Fat Burning Fitness Program Free Workout Videos Weight Loss Tips and Tricks

Another Fat Burning Project Begins

CoachRollie@gmail.com (Coach Rollie (FX)) — Thu, 31 Dec 2009 01:27:00 +0000

On the heels of Subject X's Fat burning Fat X Project begins another, more advanced fat loss experiment. When my brother viewed Subject X's fat loss results he asked me to begin a fat burning project with him. We both thought it would be an interesting ideas since he's already in good shape and is only a fat layer or two from exposing his abs.

A real good thing about this fat burning project is that he's going to take pictures of all his meals so I can post them here and help those that are a bit lost when it comes down to the Fat X diet and eating properly for maximum fat burning.

There's going to be another aspect to this project. He trains in MMA a few times a week and will be doing that as well as the Fat X Program. What most people don't know is that the Fat X Program isn't just about fat loss, but it's also about improving fitness and athletic performance, so this will be a good documented test for FX.

With all that out of the way, here's my brother Ricardo's diet for day 1 of his 12 Day FX Project. (He started yesterday, but I'll be posting his meals the after.)

By the way, breakfast was the handful of nuts both days so far and the meals are in order as he ate them.

Subject X Fat Loss Results

CoachRollie@gmail.com (Coach Rollie (FX)) — Mon, 28 Dec 2009 18:05:00 +0000

If you've been following my blog you know I started a secret fat loss Fat X Project a couple of weeks ago. The last workout was Friday and we took the after pictures on Saturday. Here are the fat loss results on the Fat X 12 day Workout Program.

As you can see the results where very noticeable in the belly area. I'm actually a bit surprised as the diet was no where near what I wanted it to be. It was understandable since the Holidays are one of the worst times to start a fat loss/fitness program. Nevertheless, he was committed to the workout program, and the while the diet was shaky, it was cleaned up a bit towards the last few days.

Going into this project, I knew it would be difficult to stick to the Fat X diet guidelines during the Holiday season, so for the first time on one of my Fat X Projects, I tried out a popular fat burning supplement to see if it would help.Lipo-6

I hope this comes in just in time to spark you New Year's fitness , fat burning, and weight loss resolution. Good luck if you decide to try the Fat X Program and begin your own fat burning/fat loss Fat X Project.

Fat Loss Progress and Secret Subject X

CoachRollie@gmail.com (Coach Rollie (FX)) — Wed, 23 Dec 2009 22:29:00 +0000

As many of you know I started a secret fat burning, fat loss Fat X Project last week. Today we will be doing FX workout 10. While the workouts have been going well, I can't say the same for Subject X's diet. It's been shaky at best but we're moving through the Fat X program as scheduled and will be completing this Fat X Project Friday. We will take the after pics Saturday morning and then hopefully have them up by the end of the weekend.

While the diet has been shaky, I took some progress pictures before fat burning workout 7 and they were better than I expected. Hopefully we can get the diet straightened out these last few days. I'm looking forward to revealing the identity of Subject X.

Here's the workout Subject X is doing later today:

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Fat X Origins

CoachRollie@gmail.com (Coach Rollie (FX)) — Thu, 17 Dec 2009 17:10:00 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question was e-mailed to me and is mostly regarding the Fat X origins.

Coach Rollie,

I am a 30 year old female, 5’5”, 200 lbs...(it sounds worse than it looks lol ) but anyway…I’ve had a personal trainer who put me thru the paces and I’ve lost inches without stepping foot on a cardio machine…I am convinced that this type of workout works…I can no longer afford a trainer so I did a little research and after reading through your website I am motivated and I am about to start your program tomorrow. However, I was wondering, you said you have been a fitness coach since 2001, however you did the Fat X in 2007, what motivated you to develop this program that changed your body so drastically? Also, what does the Fat X program do differently than in your prior years as a fitness coach that didn’t work as well?

Also, I’m nervous about doing this in a gym; people might look at me weird?

P.S…I intend to take pics of my progress and email them to you…hopefully it will be more evidence to others!

Thank you,

Mel

In 2007 I had a slight hip and shoulder injury which side lined me from working out properly for a while. My workouts became to consist of mostly cardio and very little weight training. To make that even worse, my diet wasn't exactly the epitome of health and nutrition. It became what is known as the "See Food Diet". You know, see food.....eat it lol.

After about five weeks of this, I took a real good look in the mirror and realized that I was becoming what I really dislike, a fat, out of shape personal trainer/fitness coach. I've never liked the do as I say, not as I do mentality. At this point, I decided to work on putting together a jump start workout program to lose the fat and get fit again. I wanted to do this fast because I knew the challenge would keep me motivated.

A lot of the workout techniques and exercise programs I had learned from other "fitness experts", done myself and or used with my clients in the past, I realized were not all that necessary and where just taking up time. So when I began to put the Fat X program together and begin my project, I started by eliminating fluff. I knew more didn't equal better so I picked the best of the best exercises and put them in an order that would work synergistically for maximum and efficient results. After all was said and done, the Fat X Program became 12 workouts that are relatively short, but intense and most importantly highly effective.

Don't worry about looking weird at the gym doing this program. What looks weird to me is people spending hours at the gym and not getting good results. Usually because they're on a cardio machine wasting time or walking around doing random exercises without a plan. Good luck!

My Secret Fat Loss Project

CoachRollie@gmail.com (Coach Rollie (FX)) — Mon, 14 Dec 2009 23:28:00 +0000

The secret is out! I've started another fat loss Fat X Project. Unlike the last Fat X Project I did, I'm going back to completing this one in 12 days. I started the subject on the Fat X program today and I'm really looking forward to seeing and showing people the fat loss results. This time around I'm adding a fat burning supplement to see how it will affect the results. I will unveil more as the project progresses and finishes. This Fat X Project will be completed next Friday and hopefully I can have the pictures and video up shortly there after.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Loose Skin

CoachRollie@gmail.com (Coach Rollie (FX)) — Wed, 09 Dec 2009 21:38:00 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question was e-mailed in and it is regarding loose skin after weight loss.

I'm a 16 year old male and I am going to start following your workout plans constantly, which means I'm going to do 12 days, and keep repeating until I'm at my desired weight/look, and I am really greatfull you're doing this for people. But I'm just wondering since I'm 272 and 6'0 tall with a pretty large belly, if I follow your workouts will I have excess skin after losing the weight, or is there any alternative to what I should do?

Alexander

One of the biggest fears of people that have a lot of weight to lose is having loose skin or excess skin after the weight loss. There's definitely good news here. As long as you lose fat properly via a healthy diet and a workout program that includes weight training, you should be fine. Skin is elastic and will shrink with your body, or will also expand with your body. A very good example of this would be a UFC fighter by the name of Joe Riggs. When he first got into MMA he was close to 300 pounds. The last fight he had in the UFC a few years ago was in the 170 pound division and I believe he now fights at 185.

Lower Abs Exercise Myth

CoachRollie@gmail.com (Coach Rollie (FX)) — Wed, 09 Dec 2009 00:28:00 +0000

The fitness industry has a dirty little secret. Lower abs exercises are like unicorns, the tooth fairy and big foot. There are no exercises that will isolate the lower half of the rectus abdominis or abs/six pack abs as this muscle is commonly referred to. The rectus abdominis is one muscle and it works together as a whole.

Some of the confusion when it comes to "abs" is that there is a mix up and misunderstanding of the abdominal muscles which consist of more than just the rectus abdominis or what people know is six pack abs. There are four muscles that make up the abdominal muscle group. These are the transverse abdominis, internal obligues, external obliques and the rectus abdominis.

When most people think of abs, they are usually referring to the rectus abdominis, the muscle that looks like a six pack on someone with a low body fat percentage. There has been a misconception with this muscle. Some people think that there is an upper and lower area of this muscle that can be worked independently of each other. This is a myth. To illustrate this, put one hand on the upper part of the rectus abdominis and one hand on the lower part and try to contract each section independently.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-FX Beyond 12 days

CoachRollie@gmail.com (Coach Rollie (FX)) — Wed, 02 Dec 2009 19:39:00 +0000

If i wanted to expand this program past the 12 days what would you recommend? I am planning on going back to the gym and working out normally bench press etc. when i finish the12 days. I usually have an off day every other day would you recommend me fitting it in then? Or do it whenever I start gaining fat at some point? Help me out!

Ryan

Let me start with your statement "I am planning on going back to the gym and working out normally...", I'm not exactly sure what that means but I'm guessing you mean a traditional body building routine. I'm not a big fan of traditional body building routines because for my own purposes I need workouts that are efficient and that transfer well to sports and overall fitness. With that being said, once you finish the FX 12 day program (12 days or otherwise) you can switch back to whatever type of routine you like, or you can improve your results with the FX program by challenging yourself to beat the numbers you logged into the workout guide. You can also use heavier weight, space the workout out or like you stated include some of the FX workouts and or exercises into another routine. Just remember that the power of the the Fat X program is in it's synergy, so obviously breaking up the program wouldn't work as well.

Did Your Diet Survive Thanksgiving?

CoachRollie@gmail.com (Coach Rollie (FX)) — Mon, 30 Nov 2009 17:15:00 +0000

I definitely took a few days off from eating a healthy diet. Starting on Thanksgiving and winding down toward Monday morning I probably ate more fried food, pie, and cake than I have in the last few months combined. I also had a lower intake of vegetables, fruit and nuts then I normally do. Luckily, I had planned for this weekend. I led up to Thanksgiving with a string of good workouts and tightened up my diet in hopes that I would head off a storing of body fat. I woke up this morning and took a good look in the mirror. While I could still see abs, I know I have to get back to the Fat X diet and workout program today. Because I did take a few days off, my body is primed and ready to get back to a healthy diet and working out hard.

If you had a Thanksgiving weekend like I did, don't worry. Get back on the horse, start up you workout and diet program and head towards your fat loss and weight loss goals full speed. There will probably be a few hurdles this month with Christmas parties and things like that, but just make sure you plan for them in advance, enjoy yourself those days, and get back to a healthy diet and workout program ASAP.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Abs

CoachRollie@gmail.com (Coach Rollie (FX)) — Tue, 24 Nov 2009 20:16:00 +0000

Hey Coach,

I finished the Fat X program a couple of days ago and even though I was a little shaky with the diet my stomach is definitely flatter and I can now start seeing my abs. I'm going to do it again after Thanksgiving and I was wondering if it would be a good idea to throw in more abs work at the end of each FX workout so that I can get complete six pack abs faster?

Brian

A common misconception in getting six pack abs or actually just fitness in general is that more is better. That is not the case and you must remember what has gotten you your initial results. It wasn't hundreds upon hundreds of crunches. Too many people waste a lot of time with abs exercises when they would get better results exercising in a way that would more efficiently burn the layer of fat covering their abs (FX Workouts). Since you stated that your diet was "shaky", instead of spending time adding in more abs work, use that time to plan or prepare healthy meals. This will help you get better results more than extra abs work.

Spin Crunches and Abs

CoachRollie@gmail.com (Coach Rollie (FX)) — Thu, 19 Nov 2009 19:56:00 +0000

I'm often asked what the best exercise for abs is and there's a long answer and a short answer. I'll save the long answer for another time and get right to what most people want to know when they ask for the best abs exercise. People usually want something they can feel right away. One of the best abs exercise s I know that you will feel working immediately is the spin crunch. Most people I have shown it to have a love hate relationship with it. They hate it because it's difficult, it burns, and it looks as silly as a clown in a courtroom. But they also love it because they know it's working. If you've done the Fat X program then you know the spin crunch, if you're knew to it and want to check it out it's demonstrated in Fat X workout video Day 3.

The nice thing about the spin crunch is that you can make it more difficult by doing more spins and or holding weight while you perform the spin crunch. Give it a try and get those abs burning.

Nutra-Trim Weight Management Gum Review

CoachRollie@gmail.com (Coach Rollie (FX)) — Tue, 17 Nov 2009 18:39:00 +0000

A few weeks ago I was contacted about reviewing Nutra-Trim Weight Management Gum. I agreed to do a review on the gum and a few days later I received a package in the mail with a few packs of the gum along with some reading material containing facts, highlights and frequently asked questions. I've used the gum and will break down this review into, taste, efficacy of ingredients in a fat loss, weight loss program and price.

Let me first get into the taste of the gum. I find this important because even if a product is effective when it comes to weight loss, no one is going to stick to using it if it tastes like crap. A few years ago I tried a sports energy gum that was supposed to give you an energy boost due to the caffeine content and it tasted horrible, the gum was hard, and I never used it again. I was expecting a similar taste and texture to the Nutra-Trim gum. The first gum package I opened was berry flavor. I popped two pieced in my mouth and as I began to chew I was actually pleasantly surprised. It had a fruity, berry taste and it was soft just like any other popular name brand gum. A few hours later I tried their other flavor, spearmint. It also had a surprisingly nice taste and texture..

The gum passed the first test, but what about the ingredients? Are they actually helpful in boosting metabolism and assisting in a fat loss, weight loss program? The gum contains green tea, l-carnitine and chromium picolinate. If you've read my blog before you know that I'm a big fan of green tea. The evidence of green tea boosting metabolism and assisting in a fat loss, weight loss program is plentiful. I would recommend the gum based on that ingredient alone except for that the quantity of green tea is not labeled.

So the gum tastes good, and the ingredients are solid, but is the gum worth the price? The gum retails for $1.79 a pack. It's a bit more than regular gum, but if you're looking to get some extra green tea in your system during a passive activity like chewing gum then it might be a good investment. I also noticed some hunger suppressing benefits, so if overeating is a weak link in your diet plan, then the gum would definitely be beneficial to you.

Here's their website www.nutratrim.com.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Vegetables

CoachRollie@gmail.com (Coach Rollie (FX)) — Mon, 16 Nov 2009 19:19:00 +0000

Hey Coach,

A few months ago, during summer, I tried your program and it worked very well despite the fact I wasn't so good with the diet. I'm going to do the program again and was wondering if you had and tips and tricks for eating more vegetables. I haven't exactly been a big fan of them but I know I will get better results if include more of them in my diet. Anyway, thanks for all your tips and the workout program.

Sandy

One of the best ways to include and add vegetables in your diet is a little trick I call "hide the veggies". Basically, it requires that you sneak them in to your meals. An example would be an egg (egg/egg white) omelette. Bell peppers, onions and tomatoes can easily be mixed in. My favorite way to get veggies in my diet is to mix them in with chopped up steak, chicken or both. Add some melted cheese and even if you really don't like veggies you'll barely notice that they're there.

Try these tips and tricks and I'm sure the next time you do the FX program you will have even better results. Oh and before the food Nazis e-mail me, bell peppers and tomatoes are technically fruits.

An Easy Pre-Workout Meal

CoachRollie@gmail.com (Coach Rollie (FX)) — Thu, 12 Nov 2009 18:41:00 +0000

There are two types of people in the world, those that love peanut butter and jelly sandwiches, and the idiots that don't. Whoa! Maybe that's a bit harsh. They're probably not idiots but just people that are traumatized because of being dropped on a pile of peanut butter and jelly sandwiches as children. I mean come on. How can you not love PB and J sandwiches? Not only do they taste like a piece of heaven, but they are also an awesome pre-workout meal.

Let's just take a look at the elements that make a good peanut butter and jelly sandwich. You have whole grains, nuts, and berries all mixed together to form a balanced meal. You get a good source of carbs, good source of fat, and even protein to top it off. It very simply puts together a solid group of nutrients needed to fuel you through a tough workout.

Go ahead, make yourself a peanut butter and jelly sandwich (whole grain bread) before your next FX workout.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Diet and Hydroxycut

CoachRollie@gmail.com (Coach Rollie (FX)) — Tue, 10 Nov 2009 16:27:00 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's questions were posted by Zach as comments to "15 Rules for Fat Burning, Weight Loss and Fitness" and to the post "Fat Burning Workout Program Day 4" .

Hey man, this workout is genious... One thing though.. Im taking hydroxycut hardcore. Is this a good thing, and does it really work?

Zach

Hydroxycut contains ingredients that have been shown to help boost your metabolism. Most people take this information and use Hydroxycut as a replacement to a healthy diet and a good exercise program and not as a supplement. Remember that it is a supplement to your diet and exercise program and you should be happier with the benefits of Hydroxycut.

Hey Coach Rollie, I recently just commented about hydroxycut but I have a far more important question that I really really need you to answer. Tomorrow I will be on day 4, but I have not been going so great on my diet, I've been eating smores, lasana, pizza, etc. Should i start from day 1 again and start a healthier diet. Or is it not to late to just immediatly change my diet now, since im only on day 4. Whats your advice???

Zach

I would use this first time through the Fat X program as a learning experience and make the necessary adjustments next time around. I would definitely clean up your diet though. By starting to clean up your diet now, next time through the FX program you will have some experience with nutritious eating habits.

How to Get Fat in 4 Easy Steps

CoachRollie@gmail.com (Coach Rollie (FX)) — Thu, 05 Nov 2009 18:02:00 +0000

Are you tired of having that lean and toned body? Do you want to make those six pack abs disappear fast? Here are some fast and easy ways to get a nice layer of fat to cover those abs, reduce the toned look and get a little jiggle back in that belly.

Step 1: Don't eat vegetables. Vegetables are high in fiber and low in calories which means you can eat a bunch of them and not gain that sought after layer of fat. Due to the fiber content, you will also get full faster and not be able to eat enough to get you fat.

Step 2: Eat only once or twice a day. This will get you well on your way to slowing down that metabolism that is fired up and burning calories all day long. As a matter of fact, do what some sumo wrestlers do and only eat one big meal right before bed. This will ensure that most of what you eat will be stored as fat.

Step 3: Don't lift heavy objects, including but not limited to dumbbells, barbells, sandbags and water bottles. Lifting heavy objects will help you build lean body tissue (a.k.a. muscle) and will boost your metabolism which will interfere with your body storing fat. Even worse for your fat gaining goals would be to lift heavy objects in circuit fashion as in the FX program.

Step 4: Avoid protein. Protein helps repair, maintain and build muscle tissue and as stated in step 3, this muscle tissue would speed up your metabolism. Eat more refined carbs instead like bread, bagels, cookies, etc.

Follow these four easy steps and you will be well on your way to building that layer or layers of fat that will get rid of the toned look, cover those abs and get that belly jiggling.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Leg Fat

CoachRollie@gmail.com (Coach Rollie (FX)) — Wed, 04 Nov 2009 03:23:00 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question was a e-mailed in and was in regards to leg fat.

Hi Coach,

I really want to burn the fat off my legs. How do I do that?

Noah

It doesn't matter whether fat is located in your legs, stomach, arms or any other area of the body, it is the same substance. The only difference is that different people will store fat more prominently in certain areas of the body. Once you start the process of losing fat, you will notice it coming off wherever your body tends to store it the most.

For more, read my post on "The Secret About Belly Fat".

It's Not Just About Fat Loss

CoachRollie@gmail.com (Coach Rollie (FX)) — Wed, 28 Oct 2009 19:18:00 +0000

I was watching a television show today called The Doctors and this particular episode was about life saving techniques. They went through C.P.R and other emergency medical techniques. Toward the end of the show they made the point that the best medicine is prevention, meaning that by doing things that can help you be healthy and fit, you can prevent a lot of diseases and medical complications. When I came up with the Fat X diet, contrary to what people might think, it was more about being healthy and fit, than just losing fat. When following an exercise and diet program or plan, remember that it's not just about fat loss, it's also about your health, preventing disease and medical complications long term.

While you will lose fat following the FX workout and diet program, I want you to also be motivated by knowing that you're doing something for your long term health as well. One of the hosts of The Doctors mentioned that a good diet habit to have is to eat seven colors each day. If you're following the Fat X diet, you are probably already doing this without even knowing.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Active Rest

CoachRollie@gmail.com (Coach Rollie (FX)) — Mon, 26 Oct 2009 20:20:00 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question was a message I received via Facebook and was in regards to day 9 of the FX program.

Hi Coach,

I'm on day 5 of your fat burning workout program and I noticed that day nine is an active recovery day. I'm in pretty good shape and was wondering if I could skip that day and continue with the program to get faster fat loss? Thanks for your help.

Danny

While day 9 seems easy, it is meant as a preventative measure to over training. If you push yourself enough during the FX workout program, when you get to day 9 you will definitely need an active recovery day. This type of active rest exercise will help your long term goals by giving your body a chance to recover while still burning calories. It will also get blood flowing in and out of your muscles helping the recovery process and preparing you for more intense workouts.

Before Buying Diet Pills

CoachRollie@gmail.com (Coach Rollie (FX)) — Thu, 22 Oct 2009 03:06:00 +0000

There are several weight loss (fat loss) scams on the internet. One of the most profitable scams on the internet is the diet pill scam. Before buying a weight loss (fat loss) supplement or pill, you should ask yourself a couple of questions. The first question you should ask yourself is through what mechanism is this supplement or pill supposed to work? The second question you need to ask yourself before buying a weight loss (fat loss) pill or supplement is, are there any studies done on humans that show the efficacy of the supplement or pill.

If you don't understand the mechanism of how a supplement or pill is supposed to help you lose weight , then save your money. Usually companies selling diet pills throw around the names of celebrities or names of exotic fruits and berries instead of telling you how it is supposed to work. The acai berry is one example of this marketing scheme. Don't be fooled into wasting your money, do your research and find out what and if there is a mechanism in which the diet pill is supposed to help you lose weight.

The other reason companies throw around the names of celebrities and or exotic fruits and berries like in the acai berry diet pill marketing strategy is to mask the fact that there is no real evidence showing that their product is useful in losing weight. Again, don't be fooled and look for the evidence that the product works. More importantly, look for evidence that it works on humans. I've seen several studies of a substance working on rats, yet not working when applied to human studies or human use.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Breakfast Trouble

CoachRollie@gmail.com (Coach Rollie (FX)) — Fri, 16 Oct 2009 02:14:00 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question sent in by a myspace friend and was in regards to my diet and eating breakfast.

Hi Coach Rollie,

My biggest problem with your diet is eating breakfast. I've never really been a real breakfast eater and It's probably one of the reasons I have a slow metabolism. Anyway, I started your program but eating breakfast is making my stomach hurt. Any suggestions?

If you haven't been eating breakfast than starting to do so is a big change in your diet and you need to give your digestive system a chance to adjust. Eating breakfast doesn't mean that it has to be a big meal. You can start by maybe eating a slice of fat free ham with a slice of fruit. The important thing is that you get your body out of the calorie saving mode (a.k.a. starvation or survival mode) and rev up your metabolism by giving your body nutrients.

An Overlooked Concept in Fat Loss

CoachRollie@gmail.com (Coach Rollie (FX)) — Thu, 08 Oct 2009 05:18:00 +0000

One of the most overlooked concepts when someone is trying to lose fat, lower their body fat percentage and expose those six pack abs is building strength. When most people think of fat loss, getting ripped, achieving six pack abs or whatever other term that is used for that much coveted "toned" look, they usually assume that high rep training or hours of cardio is the key. While that is a path that can be taken, it is not the most efficient path. The truth of the matter is that absolute strength is one of the most important factors when trying to achieve or maintain a lean and toned physique.

One of the common myths that usually holds back women from achieving optimal fat loss results is the myth that strong muscles are big muscles or that lifting heavy will create big bulky muscles. Women do not generally need to worry about developing big bulky muscles because their hormonal system is different from a male and is not primed to build big muscles. As a matter of fact, it is even difficult for a man to develop big muscles even though a males hormonal system is better at helping achieve that.

So how can lifting heavy be better for fat loss? The answer to that question is very simple, lifting heavy requires more work while exercising, and it also requires more from your body to recover from the workout. The more work you body does, the more calories and other nutrients it utilizes to get the job done. This means that calories and nutrients you intake will be utilized and not stored as fat and stored body fat will be broken down to help meet the energy needs of your body and the extra work it is doing.

If you're doing the Fat X workout program, make sure to utilize the heaviest weight possible for the recommended rep range in the workout guide. Good luck for beginners on the Fat X workout program and for those of you that have already finished your first project, good luck to even better results on each successive Fat X project.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Diet Snacks

CoachRollie@gmail.com (Coach Rollie (FX)) — Wed, 07 Oct 2009 20:20:00 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question e-mailed in and it was in regards to good snacks on a diet.

Hello Coach FX,

I just found your blog recently and I am really excited to try your program. My question is about snacks on a diet. I usually have granola bars as a snacks throughout the day and I'm wondering if that's OK, and if not what would be some good alternatives?

Jes

You can do a search on the blog for the keyword snacks and you will see that I'm a big fan of snacking. Picking the right snack is crucial for optimizing fat loss though. Here is a post that can get you started picking healthy snacks to add to your diet http://www.fatx101.com/2009/09/tips-and-tricks-for-picking-healthy.html

New Study on Green Tea and Weight Loss

CoachRollie@gmail.com (Coach Rollie (FX)) — Fri, 02 Oct 2009 21:16:00 +0000

If you've done the Fat X program or have been a reader of Fat X 101 you know that I'm a big advocate of using green tea as a fat loss aide. The evidence showing the efficacy of green tea on weight loss continues to mount. The most recent study on green tea and weight loss was conducted at Fudan University in China and has been published in the Journal of Obesity.

The study was conducted over 90 days. Researches used a group of 182 overweight 18-55 year old subjects. They gave the subjects green tea with varying amounts of catechins, 30-900 milligrams at regular intervals. At the end of the 90 days researchers found that the group given green tea with the largest amount of catechins showed a significant decrease in body weight, inches and fat mass.

While the study was funded by Lipton, a major producer of tea products, the study confirms several other studies. Here's the link to the full story. http://www.prnewswire.com/news-releases/green-tea-may-help-promote-weight-loss-new-research-finds-62341282.html

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Basketball Practices

CoachRollie@gmail.com (Coach Rollie (FX)) — Wed, 30 Sep 2009 01:09:00 +0000

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question e-mailed in and it was regarding using the Fat X workout program and practicing for basketball.

Hi Coach,

I started your workout program in late August to lose some weight, get in shape and get ready for basketball season. I've definitely noticed a big difference in my body and also my fitness level. My concern is continuing the program when the basketball season begins. We practice Monday, Wednesday, Thursday and our games will be Tuesdays and either Friday or Saturdays. Thanks for putting together the Fat X workouts, the videos, and the workout guide. Any input on adjusting the program for my basketball season would be greatly appreciated. Thanks again.

Jeff

First of all let me congratulate you on actually getting in shape before the season. I know a few coaches in different sports and one of their biggest pet peeves is when players come in out of shape. Now the main objective during the season should be to stay in shape and to concentrate more on increasing skill level at your sport, basketball in this case. The best thing for you to do is to spread out the Fat X workout program and think of it as a maintenance phase. That way you get in enough rest and it won't affect your skill practice. Try scheduling the FX workouts on Sunday, Wednesday, and early Thursdays. This will insure that you are fresh on game days. Also, take a look at your FX workout guide and focus on maintaining your numbers more than increasing them as I usually recommend. Again, this is meant more as fitness maintenance so that you body will not be tired for skill practice. Good luck on your season.