Fat Burning Workout Program Free Workout Videos Diet Tips Tricks

Best Way to Set Up a Fat Loss Workout Plan

noreply@blogger.com (Coach Rollie) — Fri, 13 Jan 2012 08:39:00 +0000

It's a new year and you've set your fat loss goal, but if don't have a fat loss workout plan, that goal is going to be difficult to achieve. If you've read Fat X 101 before, you know that I prefer to refrain from using the term "weight loss" and prefer the more specific term "fat loss". For more on that check out my article "Fat Loss is What You Want". Anyhow, let's get to the point, you want to lose body fat, and the best way to accomplish that is with a workout plan.

If you're new to fitness, you're probably going to hear a bunch of myths and misconceptions about losing body fat and becoming more fit. Ask the general public what the best way to set up a fat loss workout plan is, and the uninformed or misinformed will quickly jump into spitting out advice on how cardio is the best way to lose fat and get fit. Another big myth that you're likely to hear when inquiring on the best way to set up a fat loss workout plan is; high rep training is the best way to lose fat.

Both cardio, and high rep training have their places in a fitness and fat loss workout plan, but they, alone, are not the best way to lose body fat, nor are they the best methods to get fit. If fat loss, a leaner, more toned, fit and athletic you is what you are trying to achieve, boosting your metabolism and becoming more fit are going to be key factors, short and longterm.

Traditional cardio workouts (monotonous low intensity movement), and high rep training, are not the best ways to kick up your metabolism. Both of those methods can actually have a detrimental effect on fat loss and your metabolism, if you're not careful. For more on that read my article "Cardio Can Hurt Your Fat Burning Goals".

The most proven method to kick up your metabolism is to build and maintain lean body tissue (a.k.a muscle). Again, cardio, and high rep training are not going to accomplish that in the best and most efficient way. Resistance training (a.k.a weight training) on the other hand, especially in the lower rep ranges, definitely will!

Here's where things get a bit complicated, since I try to keep things simple here on Fat X 101, I'll just go ahead and cut to the chase. Resistance training will help build and maintain muscle, which in turn will boost or keep your metabolism boosted. But, there's a good way to set up you resistance training (weight training) program, and then there's a best way to set up you resistance training program if you want to target fat loss and overall fitness.

The best way to utilize resistance training (weight training) in a fitness and fat loss workout plan is to do multi-joint exercises in circuit fashion, therefore not only getting in a resistance or weight training workout, but also kicking up your heart rate, and getting in a cardio workout at the same time. Setting up your fat loss workout plan in this way, will not only kick up your metabolism, but, it will also kick up your overall fitness level. Both good things if you want to lose fat fast and keep it off. Fat loss follows fitness! Get more fit, build some lean body tissue (muscle), boost your metabolism and the fat loss will follow!

My Fat X Program is set up exactly in that method. I included easy to learn, multi-joint exercises that have been proven to work and wrapped them in a more advanced circuit training method for better, more efficient results. You get in a metabolism boosting workout, while at the same time working your cardiovascular system (cardio). An excellent combination for overall fitness and fat loss!

Whether you do my Fat X Program, or you come up with your own fat loss workout plan, remember to track your workouts. Tracking your workouts will guarantee that your long term fitness and fat loss plan succeeds. If you're doing the Fat X Program, use the workout manual to write in your numbers. If you're doing your own workout program, find a method of tracking your workouts. Tracking your workouts and improving on them is one of the most important factors and one of the best ways to make a workout plan successful longterm. Otherwise you will spin your wheels, putting in the same effort or even worse, each time you do that workout. I see people making that mistake on a consistent basis. It's no wonder why they have a hard time getting results, even though they seem to be putting in the time at the gym.

Good luck to you on accomplishing your fitness and fat loss goals! Feel free to e-mail me with any questions, or better yet, post them on the Fat X 101 Facebook, and I'll answer them as quick as I can.

6 Easy Tips to Lose Body Fat During the Holidays

noreply@blogger.com (Coach Rollie) — Mon, 05 Dec 2011 21:19:00 +0000

Taken 12-1-2011

As we all know, the Holiday season is probably the most difficult to keep body fat off, but where there is a will, there is a way! Here are 6 quick and easy tips to lose body fat this holiday season. By the way, these easy tips can be used year round, but there are factors that come up during the holiday season, that make these tips a bit more poignant.

Tip #1
Stay hydrated! The colder weather tends to hide the sensation and or symptoms of dehydration. Remember that staying properly hydrated helps to keep your body functioning properly, that includes your metabolic processes that help to burn body fat for energy.

Tip # 2
Chew gum while cooking. Cooking big family meals for the holidays is a tradition for most, but with that comes snacking and picking at the food while it's being prepared. Chewing gum will keep you from picking at the food, and will keep those extra mystery calories and body fat off of you.

Tip # 3
Drink coffee with your meals. This is one of my super tips! It's easier to do when the weather turns cold. It works great to keep you from overeating!

Tip #4
Don't postpone workouts! Weather conditions, holiday shopping, and family visits can get in the way of your workouts. But, remember that fat burning, metabolic boosting workouts, don't need to be very long. My workouts last 30-35 minutes on average, yet they produce better results than low intensity 1-2 hour traditional cardio workouts.

If you're doing my 12 day Fat X Program, and can't do a specific workout because of logistical reasons, fit in one or more of the workouts from the free Fat Burning Workout Bonus Series, until you can get back to the FX 12.

Tip #5
Eat before shopping! Don't get caught up at the mall or shopping center hungry. Temptation to eat junk food will be all around, and in essence, you're putting yourself in a position to fail. By fail, I mean, eating and adding junk calories to your diet. Remember that it's easier to keep those calories and body fat off, then it is to burn those calories and lose the body fat once it's on.

Tip # 6
Follow the Fat X Diet principles! Even at big family dinners, you can still set up your plate the Fat X way. Meaning stack your plate with nutritious foods first.

These 6 tips are pretty easy to follow, if you want to kick up your body's fat burning ability, implement all of them and watch your body fat level drop, even through the tough to stay fit holiday season.

If you have any questions about the Fat X Program, diet, exercise, and or setting up your workouts, feel free to email me, or post those questions on the Fat X 101 Facebook page. Good luck on your fat burning, weight loss (fat loss) and fitness journey!

Great Tasting Fat Burning Breakfast

noreply@blogger.com (Coach Rollie) — Wed, 05 Oct 2011 20:03:00 +0000

When most people attempt to lose body fat and are trying to turn their body into a fat burning machine, they usually make a breakfast diet mistake that does the exact opposite. Instead of turning their body into a fat burning machine that will help them lose a bunch of unwanted body fat, they stop the fat burning process with their breakfast by eating things in their diet that tell their bodies to store body fat.

A while back I wrote an article about two fat burning and fat loss diet killers that most people consume for breakfast. To make the problem worse, they usually consume these two foods together, spiking their insulin, stoping the fat burning process, and signaling the body to store fat in all the problematic storage areas. Take a look back at the article, but I'll go into how to fix that and make your fat burning diet better with this awesome fat burning breakfast.

You're going to need three ingredients to make this great tasting fat burning breakfast. These are foods that if used properly are known as fat burning diet helpers. A low calorie, low sugar yogurt, protein powder supplement, blueberries (fresh or freeze dried) and walnuts.

By using walnuts and a protein powder supplement, you're going to balance out the macronutrient content in this breakfast food and thereby reducing the body fat enemy insulin spike. Walnuts will add in fat fighting and health benefiting EFA's (Essential Fatty Acids) as well as fiber. Protein will help feed the muscle, and as you know, feeding the muscle helps burn fat. The blueberries bring in high powered anti-oxidants and other nutrients that will help your overall health. A healthy body will burn fat faster as well as help your long term fat loss goals.

Here's the Fat X 101 Fat Burning Breakfast recipe:

1/2 Cup of plain yogurt ( low calorie, low sugar)
1/4 Walnuts
1/4 Blueberries (fresh or freeze dried)
1 scoop of protein powder (20-25 grams of protein)

Mix the protein powder in to the yogurt until smooth. Add in the walnuts and blueberries. There it is! That's all there is to it. It only takes a few minutes to kick up your diet with a great tasting fat burning breakfast meal.

The Pasadena Fat Burning Workout Video

noreply@blogger.com (Coach Rollie) — Tue, 30 Aug 2011 20:42:00 +0000

It's been a while since I added a workout video to my Bonus Fat Burning Workout Series. Due to popular request, I decided to do a video of one of my favorite workout methods. I headed out to the Rose Bowl in Pasadena and put this full body workout together. Check out the workout video and give the exercises a try.

Just like my other bonus fat burning workout videos, this workout is a great stand alone full body workout that utilized easy to learn exercises and that will help you lose fat, get fit and tone up. You can add this workout in after you do the Fat X Program, or if you just want to give my style of training a try. If you're planning on doing the Fat X Program, remember you can download the complete workout program with videos and the workout manual to your computer. You can also put it on your mobile device so that you can conveniently watch the workout videos and see a sample of the exercises right before or during your workout so that you can get the best results possible.

I call this workout the Pasadena Workout. I put the workout video together as a tribute to Joey Alvarado, former MMA fighter and owner of So Cal MMA in Los Angeles where I learned the So Cal Sit up and Deck Squat exercises. This was also a tribute to Samson Ramirez of Nutrition 4 Less in Pasadena where I purchase my protein powder. If you're in the Los Angeles and Pasadena area, those two can help your fitness goals.

You can contact me for private coaching/training at coachrollie@gmail.com. I'm also in the Los Angeles and Pasadena. Also don't forget to check the Fat X 101 Facebook page. It's the easiest place for you to ask me fitness and diet questions as I check that often. Good luck on your fitness and fat loss goals!

Break a Fat Loss Plateau

noreply@blogger.com (Coach Rollie) — Thu, 18 Aug 2011 20:32:00 +0000

Contrary to popular belief, when you hit a fat burning (fat loss) plateau, it's not more cardio that you need, it's more strength (absolute strength) that you need. One of the main reasons people hit a plateau when trying to achieve a fat loss or fitness goal is that they become limited in how much work they can produce, because they are limited by their absolute strength. If you stop increasing your workout output, then your metabolic processes also stop being challenged and forcing change within your body. This is when you need to work on your absolute strength, so that you can do more work in the same amount of time and break through that fat burning (fat loss) and fitness plateau.

This is a bit of a complicated subject, but as I always attempt to do, I will try to simplify it. Let's say you can do 10 body weight squats in 30 seconds and that it takes 100 calories worth of work to accomplish, plus an after burn effect of another 100 calories (200 calories total). The next time you do that, your body will become more efficient, possibly only burning 80 calories to accomplish that work, plus a possible after burn effect of another 80 calories (160 calories total). This will happen so on an so forth until you body only uses maybe maybe 100 total calories to do that work in that amount of time.

As you can see, you're body will be using less and less calories to move the same weight, in the same amount of time, for those 10 reps. That's where plateaus come in. The best way to break that plateau is to increase your absolute strength and then to use that strength to be able to move more weight for those same ten reps, within those 30 seconds. This added weight will be forcing you metabolic processes within you body to burn more energy (calories). Not only will you burn more calories while you do the exercise, but also with the after burn affect because of the intensity (relative to one rep max) of the exercise.

By increasing your absolute strength and utilizing that strength to move more weight for reps, you also stimulate the building of lean body tissue (a.k.a. muscle). Remember, more muscle equals a boosted metabolism that will burn more calories even while at rest.

So now that you know why it's important to build absolute strength to break through a fat loss and fitness plateau, here's a simple method you can use to increase that absolute strength. Check out the free workout video.

If you have any question on the free workout video, feel free to contact me at coachrollie@gmail.com or at the Fat X 101 Facebook. I'm also available for private coaching/training in the Pasadena area.

Fat Burning Results July 2011

noreply@blogger.com (Coach Rollie) — Fri, 05 Aug 2011 20:57:00 +0000

Last week, Fat X Project code named Cake and Ice Cream came to a close. I put her through the 12 day fat burning Fat X Program (12 workouts, 12 days on the Fat X Diet) and these are her final results. Does the Fat X Program work for women? Well, once again I proved that the my fat burning program works for both women and men.

As you can see she knocked off a layer or two of body fat in the 12 days, but even more importantly, her metabolism is now prepped for more fat loss a.k.a fat burning results in the future. Her fitness level is also a lot better and she will be able to use that increase in fitness to pursue her future goals.

Looking back on this particular fat burning Fat X Project, there's a few things that could have been done better, and also a few things that Erika did really well that can help you.

Erika showed up every day with a positive attitude and willing to work hard.

She didn't wine and or complain during the workouts.

She followed the rep ranges, rest, and work periods as specified in the program. Of course I personally coached her through each workout, but there was no interruptions or unnecessary rest or stalling when I said go.

Now with all that being said, there was a couple of things that could have been better.

She failed to keep and updated food log. Without a food log, there's no way to know exactly what she ate, and I couldn't make written suggestions of what to add and or subtract to her diet. In my private training and coaching experience, clients that keep a food log increase thier results by 10-20%.

Her strength was also a limiting factor. She was new to weight training. Some of the weights I had her use were too light, but the heavier choices were too much. This is normal through a first run throughout the Fat X Program.

Some of the exercises where a bit easy and she flew through some of the circuits. Her improved fitness and strength will allow her to use heavier weights in the future, which will increase the intensity of the workouts.

Using the heaviest weight possible is something that I constantly and consistently advocate. More weight, equals more energy required to move it. More energy used, means more calories are being burned, and it also means you stimulate your metabolic processes maximally creating the after burn effect.

If you're in the Los Angeles or Pasadena area, feel free to contact me for private training/coaching coachrollie@gmail.com or you can also download the complete Fat X Program including the videos and workout manual/guide.

Fat Burning Foods

noreply@blogger.com (Coach Rollie) — Tue, 26 Jul 2011 20:29:00 +0000

Are there fat burning foods? The answer to that is yes, and no. No in the sense that there are no foods that you're going to eat and that will magically burn body fat. Yes in the sense that there are foods that will help your fat burning goals by helping you body set up a foundation that will turn in into a fat burning machine. Some foods will help more than others.

For starters, if you want to burn body fat, a boosted metabolism is essential. In order to have a revved up metabolism and burn body fat efficiently, you need to have a solid foundation of muscle. Muscle doesn't only help you burn calories during your workout, but muscle will also burn calories after you workout and while you rest. Part of this is due to what's referred to as After Burn or EPOC (excess post-exercise oxygen consumption). For more on After Burn or EPOC check the article Exercise After Burn: Research Update at About.com.

In order to build and maintain this solid foundation of muscle, you need to feed the muscle properly, especially after intense workouts. Foods high in protein will feed your muscle, which in turn will keep you metabolism revved up, and which will help burn body fat and assist in your fat burning goals during and after workouts. So therefore, foods high in protein, are fat burning foods.

Most clients that come to me tend to have a diet extremely low in protein. Increasing that protein content is usually one of the biggest adjustments that I have them make. I attribute this adjustment to their diet as one of the main reasons they get such great fat burning and fitness results.

Here is a short list of foods high in protein:
Chicken breast
Tuna
Salmon
Steak
Eggs
Turkey Breast
Talapia

After a workout, a protein smoothie is a good idea as the protein will quickly be absorbed and utilized by the body to begin the building and maintenance of muscle tissue.

Once you add these fat burning foods to help build and maintain muscle, there are others foods that will also help your fat burning goals. The next most important list of foods that will help set up you body to become a fat burning machine are foods high in nutrients, yet low in calories.

By limiting excess calories, your body will be forced to break down body fat for energy. But the key is not just to lower your calories, the key is to find foods low in calories but high in nutrition (vitamins, minerals, fiber, anti-oxidants). Your body needs the nutrition to continue to run it's metabolic processes optimally so that it helps you burn fat efficiently and keep it off long term. These foods that are low in calories, but high in nutrition, therefore are fat burning foods.

Here is a list of these foods low in calories, but high in nutrition:
Broccoli
Spinach
Cucumber
Bell Peppers
Wheat Grass
Mushrooms
Blueberries, but generally all berries fit this category

A lot of people confuse the Fat X Diet with a no carb or low carb diet because I don't mention carbs (carbohydrates). The reason I don't mention carbs is because with the Fat X Diet I decided to simplify the subject. Vegetables contain carbs, they just happen to be considered "good" carbs. The consumption of "good" carbs and a solid amount of protein are the engine that drives the Fat X Diet, and the reason that when combined with the Fat X Workout Program, the fat burning and fitness results are what some refer to as amazing.

There's another list of foods that I consider fat burning foods. I'll post that soon on the Fat X 101 Facebook page. Make sure you "like" the page so you stay updated.

A Fitness Fat Burning Project Has Begun

noreply@blogger.com (Coach Rollie) — Thu, 21 Jul 2011 21:53:00 +0000

Every once in a while I put together a public Fat X Project. A Fat X Project is what I call a run through the fat burning and fitness 12 day Fat X Program. By public, I mean that the subject or client is willing to have me post their before and after pictures. I do this to help motivate others, and to show that if you focus and work hard, ordinary people can achieve great results in a short amount of time.

I started this new Fat X Project a few days ago and code named it Cake and Ice Cream. I always give my public Fat X Projects a code name because I don't reveal their identity until they are done with the fat burning and fitness Fat X Program. When they're done, I post the pictures so that everyone can see the results. I do this as a motivational tool, not just for others, but for that particular person to continue on a road to better health and fitness.

As I put Cake and Ice Cream through the fat burning and fitness Fat X Program, I thought it would help others if I posted some of the details, tips and other things I've been coaching Cake and Ice Cream with. Here are a few things:

We've warmed up for each of the fat burning workouts so far by doing five minutes of shadow boxing and or working on the punching bag. Cake and Ice Cream expressed an interest in learning some MMA, so I implemented it as a warm up to the workouts. If you're doing the Fat X Program, here's a tip: You can choose whatever method to warm up that you find fun and or interesting.

On the diet front, I've advised C&K to begin limiting excess carbohydrates and or sugar. Cereal was C&K's breakfast of choice, so my tip on this topic has been to choose something more Fat X Diet approved. Breakfast can be difficult, but I find a protein berry smoothie, or a veggie omelette better for fat burning and fat loss results.

Using the heaviest weight possible during the exercises and specified rep range is extremely important to get great fat burning, fitness and fat loss results. I've made sure that Cake and Ice Cream chooses a proper weight. I actually think that I've been going to light with some of the exercises and I'm looking to crank up the weight a we progress through the Fat X Program.

I'll be posting more updates on the Fat X 101 Facebook page. "Like" the page to get more tips and info on, health, fitness and the Fat X Program.

Fat Loss Increasing Tips

noreply@blogger.com (Coach Rollie) — Tue, 12 Jul 2011 20:24:00 +0000

One of the things I remind my private clients and my FX Boot Camp participants is that fat loss follows fitness. What I mean by this tip is that it is easier to burn fat a.k.a achieve weight loss (fat loss),a better looking, toned and athletic body if you're actually physically fit, or by increasing your personal fitness level. These aren't fancy tips, but they're very important in achieving your weight loss (fat loss) goals.

Many of the fad weight loss diets, and fad workout programs fail long term because they forget that fitness and health should come first. When you concentrate on becoming healthier and more fit, the natural side effect is that your body will naturally look healthier, more toned, fit and athletic. Becoming healthier and more fit is the basis of the Fat X Diet and the Fat X Program.

It is important to remember that just because you start a diet and you lose weight, that alone doesn't mean you're healthier. In fact, you can be doing things to hurt your health, which in the long run can make it difficult to become fit and lose body fat. What are those things that can cause weight loss but are unhealthy? Well, for starters, you can be losing lean body tissue (muscle), which will slow down your metabolism. A slow metabolism makes it easier for your body to store calories as body fat.

If you go on one of these fad diets, you can also be depriving your body of essential nutrients which can cause low energy levels along with other health issues. If you're not feeling good, and you're energy levels are down, what are the chances you're going to get a productive fitness boosting workout in? And what's the point of looking at the numbers on the scale drop, if you're still flabby and now feel crappy as well.

The point of all this is that you should strive to become healthier. Don't worry about the numbers on a scale. Get more fit and increase you're fitness level by tracking your workouts and stats during these workouts. Those numbers will tell the truth about how healthy and fit your are. They will also tell the truth about how fit and healthy your are becoming. Fat loss will follow fitness!

To recap, there are two tips here to improve fat loss. Tip number one is to become healthier and more fit. Tip number two is to track your workout numbers and stats as in the Fat X Program so that you stay on track to becoming healthier, more fit and or increasing your fitness level.

Fat Burning Lunch Ideas

noreply@blogger.com (Coach Rollie) — Wed, 22 Jun 2011 22:46:00 +0000

Lunch time can be a difficult time to navigate when someone is on a fat burning a.k.a fat loss (weight loss) diet and workout program. Here are some fat burning lunch ideas to help you stay on your diet and reach your fat loss goal.

One of my favorite lunch time fat burning diet meals is the grilled salmon salad. Whenever I feel my diet needs a strong health boost, I head over to Gerlach's Grill in Pasadena and order their grilled salmon salad. It's a great fat burning lunch idea if you need a little help. If you're not in Pasadena, look for a place that makes a good grilled salmon salad, or try making it yourself. If you have a recipe, submit it in the comments.

Another great fat burning lunch idea is the chickens salad. You can pretty much get a chicken salad at any restaurant and at all price levels. Experiment with trying different ones and then set up a list of go to places for yourself when you're in a bind and need to get in a good fat burning diet meal. There's a few different places that I like in Pasadena an often visit. The chicken salad is a fat burning diet saver!

These are just a few fat burning lunch ideas that stick closely with the Fat X Diet principles and philosophy. Try different things and if you have a lunch idea, feel free to post in the comments, or you can also post it on the Fat X 101 Facebook page.

Don't let lunch get in the way of your fat burning a.k.a fat loss and fitness goals. There's plenty of fat burning goal benefiting meals that you can utilize at lunch. Work hard, focus, and stay on track.

Free Fat Burning Workout Videos: Bonus

noreply@blogger.com (Coach Rollie) — Sat, 04 Jun 2011 01:56:00 +0000

My fat burning workout and diet plan, the Fat X Program, has been up since 2008. Since then I've received countless e-mails and messages from men and women thanking me for having the workout videos up for free and thanking me for helping with their fat loss and fitness goals. I appreciate the thanks and support and as a thank you for visiting my site, "liking" the site on Facebook (over 300,000 likes) and passing it along on Twitter, I decided it was time to give back to the fans and users of the Fat X Program (FX 12) with more workouts and videos to further assist in a fat loss and fitness journey. A couple of months ago I started adding these workout videos to the site, but I really hadn't organized them or described how to implement them into a fitness plan. I will add them to this post and also give a brief description.

These bonus workouts can be added after completing the fat burning Fat X Program, or while taking some time off of it. They can also be done as a stand alone workout depending on your fitness level. If you've downloaded the Fat X Program Workout Guide/Manual, you'll be familiar with the system I use to track the exercises and workouts.

This first workout video can be done at home with very little equipment. All you need is some type of object to use for resistance while doing some of the exercises. I chose to use a laundry detergent bottle because most people have one of these laying around somewhere in their home. Check out the free workout video.

Home Workout Without Fitness Equipment by Fatxproject

This next workout video is a little more advanced and was directed towards power sport athletes like MMA fighters, football and basketball players that require power, as well as strength and conditioning. It's definitely not for beginners as the previous home workout is but it's a good idea to learn the movements nonetheless. Check out the free workout video.

Power Strength Conditioning Workout by Fatxproject

If you're and advanced athlete or you just want to have a little fun with your workouts and exercises, make yourself a dragging sled. Once you have a sled, you can do one of my fun outdoor workouts with it. All you need is a dragging sled, a sandbag and a grassy hill. The exercises are fun, yet effective. My girlfriend at the time made her first appearance in this video as well as my green hat that you'll continue to see until I figure out what to do with my hair : ) Check out the free workout video.

Outdoor Park Workout by Fatxproject

In this next video, I wanted to show that you can work your core with total body exercises. You don't need much equipment for this workout, but use light weight until your fitness level improves. This is the video where my camera broke : ( It was a windy day and it fell over during filming. The show went on, check out the free workout video.

Extreme Core Full Body Workout by Fatxproject

Despite the broken LCD screen on my camera, I was determined to add to the Bonus Fat Burning Workout Video Series and give back to Fat X 101 fans and users of the FX 12. In this video I decided to do another workout that could be done at home with very little equipment and a small area. Check out the free workout video.

Home Workout for Beginners by Fatxproject

One of the biggest things that bothers me is when genuinely motivated people fail. I see motivated people at the gym all the time but they end up losing their motivation because they don't know what they're doing, or it's the blind leading the blind. Usually these initially super motivated people quit because they don't get results. This video was aimed at those motivated gym goers that just need a simple plan they can follow at the gym. Check out the free workout video.

Gym Workout Program by Fatxproject

Arms and abs are those body parts that everyone wants to improve on, but they usually go about exercising the wrong way to get the most efficient results. This workout will not only keep your heart rate going, but it also targets arms and abs just in case you feel you need a little extra work in those areas. Check out the free workout video.

Arms and Abs Workout by Fatxproject

Thanks again and Hopefully you enjoy the Bonus Fat Burning Workout Video Series. I'll be doing more workout videos in the future so stay tuned. If you like the site and or the Fat X Program don't forget to pass it along on Facebook, Twitter or any other form of social networking site you can think of. It costs time and money to keep the site going, but your support has helped immensely and I hope to have your continued support. Feel free to contact me at coachrollie@gmail.com or check out the Fat X 101 Facebook Page.

Get in Summer Shape with Boot Camp Workouts

noreply@blogger.com (Coach Rollie) — Fri, 20 May 2011 20:15:00 +0000

For those of you in the Los Angeles area, I have a new FX Boot Camp class that has just started in Rosemead California at One on One Fitness Center. If you're lost and have no idea how to lose fat, tone up and get in great shape this Summer, come try one of my FX Boot Camp workouts. You can come try a free FX Boot Camp workout at 6 p.m. Monday, Tuesday or Thursday.

Check out this quick video I put together of a sample FX Boot Camp workout.

Boot Camp Workout Sample by Fatxproject

The video shows some of the exercises that I utilized during the boot camp workouts, but keep in mind I do have to keep some of the good stuff secret for those that attend my workouts ; )

If you're not in the Los Angeles area and can't workout or train with me privately or take one of my boot camp workout classes, then download the Fat X Workout Guide/Manual and get started on the Fat X Program. Burn fat, get fit and show off your best body this Summer!

I've been away from the site setting up this new FX Boot Camp workout class in Rosemead, but stay tuned as I'll be posting more videos to the Bonus Fat Burning Video Series. I'll also work on organizing the workout videos so you can access them easily all in one place. If you have any questions, you can e-mail me or even easier, join my Facebook Page Fat X 101 as I check that often.

By the way, One on One Fitness Center is located at 4020 Rosemead Blvd in Rosemead, California. Their phone number is 626-292-6857 and you can check them out online at www.OneonOneFitnessCenter.com.

3 Easy Tips to Lose Fat and Get a Summer Body

noreply@blogger.com (Coach Rollie) — Tue, 03 May 2011 20:24:00 +0000

Summer is fast approaching and it's time to break some more of my easy tips and techniques to burn fat fast. Let's face it, knowing that during Summer more clothes come off and more of your body will be showing is a great motivator to get that great looking toned, ripped, and lean looking Summer body. Use these three easy tips to lose fat fast so as to show off six pack abs and not a bowl of belly fat.

If you're doing the Fat X Program and utilizing the Fat X Diet philosophy you're well on your way to a great Summer body. Adding these 3 easy tips will speed up results and help you lose fat faster. While these tips are really easy and simple to implement, don't dismiss the power of them. Like the Fat X Workouts, and the Fat X Diet, use these tips consistently for best results.

Tip number one for a great Summer body: Keep a water bottle next to your bed, and hydrate as the first thing you do when you wake up. Dehydration can set in over night and cripple your metabolic processes which will slow down your fat loss and fitness progress.

Tip number two for a great Summer body: End your day with a diet meal high in protein and low in carbohydrates (carbs). Your body will deplete it's glycogen stores. This will allow your body to begin breaking down fat for energy over night and as you sleep.

Tip number three for a great Summer body: Start your day with a diet meal high in protein and low in carbohydrates (carbs). Your body's glycogen stores will be depleted and your body will continue to use fat and break down body fat for energy.

Good luck to you on achieving your best Summer body ever! Join me on the Fat X 101 Facebook for more tips. If you're in the Pasadena area, contact me for private fitness coaching or to join my FX Boot Camp.

Arms and Abs Workout in Minutes Video

noreply@blogger.com (Coach Rollie) — Tue, 26 Apr 2011 06:05:00 +0000

If you've done the Fat X Program (FX 12), you already know that you don't really need to train abs and arms for long periods of time to get good results. Nevertheless, sometimes you want a little extra boost to your arms and abs. Especially when Summer is coming, since you'll be showing off these body parts a lot more. This workout can be done in a few minutes.

I put together this arms and abs workout video as part of my Bonus Fat Burning Workout Series. You can add it to the end of the Fat X Program (FX 12), or you can use it along with the other videos in the Bonus Fat Burning Workout Series when taking a break from the FX 12. There are two, seven minute circuits involved with four exercises. The whole workout can be finished in around 20 minutes including a warm up and rest between circuits. Keep track just like in the Fat X Program Workout Gluide/Manual. Here's the free arm and abs workout video.

Arms and Abs Workout by Fatxproject
This arms and abs workout is a little old school training method mixed in with a modern system so as to boost results. While the exercises are simple, don't take this workout lightly, it will put you on your butt if you try to go to0 fast too soon.

This arms and abs video was filmed at One on One Fitness Center in Rosemead, California. It's a private gym, and a great place to get in workouts like these. Doing this workout at big commercial gyms, like 24 Hour Fitness or Bally's can be a problem due to the fact you are using three sets of dumbbells. Other gym goers might not be too happy with that.

By the way, if you enjoyed this workout video, help keep this site free by passing along the info in any way you can. Also, stay updated on the Fat X 101 Facebook page and feel free to contact me with any questions. Thanks and good look on your fat burning and fitness goals.

Gym Workout One on One Fitness Center

noreply@blogger.com (Coach Rollie) — Mon, 18 Apr 2011 20:03:00 +0000

I often hear people say that they're going to the gym but aren't getting the fat burning or other fitness results they want. Unfortunately, going to the gym, and working out properly to get good results, are two different things. I've gone to big commercial gyms like 24 Hour Fitness, Bally's and others, and more often than not, I notice highly motivated people, highly wasting their time. They are usually walking through improper and ineffective fat burning or general fitness workouts. These people have good intentions, but they're wasting their time at the gym because they really don't know what they're doing. Worst of all, sometimes, they even decide to follow someone else that doesn't know what they're doing and if becomes a case of the blind leading the blind.

As part of my Bonus Fat Burning Workout Series, I went down to One on One Fitness Center is Rosemead, California to work on a video that will hopefully help. I put together a basic Coach Rollie, Fat X 101 type workout that you can do at your gym with basic fitness equipment. Like all of my workouts, this one is put together so that you can make the best of your workout time so as to insure efficient results. Like most of my workouts, this one is a full body blast. You can do this workout while taking a break from the Fat X Program, or as a stand alone addition to your current fitness plan. Check out the free video and don't forget to add my Facebook page www.Facebook.com/BurnFatGetFit.

Gym Workout Program by Fatxproject

If you would like private training at One on One Fitness Center, you can contact them at 626-292-6857. They are located at 4020 Rosemead Blvd. in Rosemead, California. Visit them online at www.OneonOneFitnessCenter.com. Before they expanded into a fully equipped fitness gym, they were formerly known as One on One Kickboxing Gym. They offer training in kickboxing, boxing, Muay Thai, MMA as well as general fitness and personal training.

Kettleworx Kettlebell Program Review

noreply@blogger.com (Coach Rollie) — Mon, 18 Apr 2011 03:30:00 +0000

Kettleworx has taken the kettlebell workout craze and used the popularity of this fitness tool to develop and market their own six week program. I saw the Kettleworx infomercial video for the first time the other day. Since people have been asking me about kettlebell workouts, I decided I would review the Kettleworx program. Before I review the kettleworx program, for those that don't know, I'll get into what the kettlebell is, and a bit of it's history and it's rise to popularity.

The kettlebell is an off balance implement that makes exercising with it a bit of a challenge. In it's most common form, it looks like a canon ball with a handle. It's a challenge to exercise with a kettlebell because it is not balanced like a traditional dumbbell or barbell. Using an off balance implement like the kettlebell in your workouts is like standing on one foot, your body is required to work harder to balance itself.

The kettlebell originated in Russia. In small villages it was used by strongmen to entertain and to show off feats of strength. The Russian military realized that it would be good to use it for training soldiers because it was inexpensive to make, yet useful to improve fitness levels. It was basically just a chunk of iron with a handle that the men could swing and throw around to develop their fitness, strength and conditioning.

About 11 years ago, a Russian fitness instructor by the name of Pavel Tsatsouline began to popularize the kettlebell as a fitness tool in America. Since then, clever marketers in the fitness industry have taken this chunk of iron with a handle, and have milked it as much as possible. A 20 pound kettlebell can range anywhere from 30-50 dollars. It's working out nicely for those that sell kettlebells.

With a brief explanation and history of the kettlebell out of the way, let's get into the Kettleworx review. Before I watched the Kettleworx informercial, I kept in mind that most, if not all infomercials have three things in common. They overhype, blatantly mislead, and their products under deliver. I hate giving negative reviews, but unfortunately, Kettleworx was not much different than most infomercials.

Let me start with the Kettlworx claim that using their program is going to "sculpt lean muscle". No fitness implement or workout program will sculpt lean muscle. Muscle is a type of body tissue and unlike clay can not be sculpted. Muscle either gets bigger (hypertrophy), or gets smaller (atrophy). Sorry Kettleworx, but you fail with this claim. That is unless you're going to include a scalpel and a plastic surgeon with the program.

Another Kettleworx claim is that cardio, core, and resistance is all done in one workout and they imply that this is exclusive to the Kettleworx kettlebell program. Believe it or not, you don't have to buy an overpriced fitness implement like the kettlebell or purchase Kettleworx to achieve a cardio, core and resistance workout all in one session. If you've read my articles on cardio and have done either the Fat X Program or some of the free workout videos from the Bonus Fat Burning workout Series, you already know this.

Kettleworx seems to be marketing their kettlebell program to beginners, but they also state that their six week program includes over 200 exercises and 36 workouts. In my opinion, that is way too much, overkill and unnecessary. I'm a big believer in quality, not quantity. Beginners as well as advanced trainees can actually do better with learning, relearning and using basics exercises in properly set up and adjusted workouts. Complexity is not a necessity to get good results.

Amazon users give the Kettleworx six week program 3.5 out of 5 stars. I would only give it three stars. It will be a decent workout and it's better than doing nothing, but it is not worth the huge price tag. If you want to learn kettlebell exercises and include them in your workouts and fitness routine, I would actually recommend going with Pavel Tsatsouline's DVD. After all, he's the man when it come to the kettlebell! His DVD gets 4.5 out of 5 stars from Amazon users and I fully agree with that rating.

Fat Burning Home Workout Limited Space

noreply@blogger.com (Coach Rollie) — Tue, 12 Apr 2011 21:44:00 +0000

People seemed to have liked my last home workout video, so I decided to add to the Bonus Fat Burning Workout Series with another one. In this home workout I used a friends home, that had limited space. Sometimes people think that they can't get in a good workout with limited space, but I set out to prove otherwise. Check out the free video and don't forget to join the Fat X 101 Facebook page.

Home Workout for Beginners by Fatxproject
As you can see in the video, the space was small, but I used exercises that didn't require much space. If you're a beginner, and you're a bit intimidated by my other workout videos, or the 12 day fat burning Fat X Program, give this video a try.

If you can do this workout and accomplish all the exercises, the Fat X Program workouts will be doable. Just remember to take it easy with the exercises and to go at your own pace.

If you're in the Pasadena area, feel free to contact me for private training, or to join my FX Boot Camp. Either way, good luck on achieving your fitness goals! Summer is right around the corner, burn the fat, get fit, and show off your best body!

Extreme Core Fat Burning Workout

noreply@blogger.com (Coach Rollie) — Sun, 03 Apr 2011 23:40:00 +0000

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When most people think of a core workout, they usually think of crunches, sit ups or some variation of those two abs exercises. As part of my Bonus Fat Burning Workout Series, I decided to put together a more functional and sports adapted core workout. This workout will be extreme for those that are only used to doing abs or core exercises while laying on the floor.

Your core a.k.a lower back and abdominal muscles, are responsible for stabilizing your whole body, yet most people only work these muscles from a stabilized position. This extreme core workout forces your muscles to work in a more functional and realistic way, especially if you're involved in sports. Take a look at a lineman in football, or an MMA fighter for example, their core is always engaged, pushing, pulling and or rotating against resistance.

If you want to work out your core optimally, force it to work while standing and while synchronizing with other major muscle groups in your body. Doing this will give you a great full body workout while improving your body's ability to perform better in sports specific movements.

Check out the free Bonus Fat Burning Workout video.

Extreme Core Full Body Workout by Fatxproject

If you're new to Fat X 101, try the 12 day Fat X Program. It will give your fat burning goals a jump start while improving your fitness level. The workout videos are free. If you're in the Pasadena area, contact me to join my FX Boot Camp or for private training.

More Fat Burning Diet Secrets and Tips Revealed

noreply@blogger.com (Coach Rollie) — Fri, 25 Mar 2011 21:27:00 +0000

The last couple of weeks I've been working on my Bonus Fat Burning Workout videos, but this week I decided to go more into some diet secret tips and tricks. Diet and more specifically the pre-workout meal in a fat burning diet is often overlooked. I decided to tackle this issue first.

Your performance during a workout is highly important if you want to get the most out of your fat burning fitness and diet program. If you're not fueled up properly through your diet, your performance will be less than optimal. For example, you might feel weak or fatigued, and for an exercise where 10 reps and 100 lbs would be best, you might only be able to accomplish 6-8 reps. That would mean your missing out on 20-40% of fat burning foundation building results. By foundation building, I mean building lean body mass a.k.a muscle, and stimulating your metabolic processes.

Obviously, if you want to get the best and fastest fat burning and fitness results, you can't miss out on the benefits of your best performance during a workout. Check out this free video where I reveal one of my tips, a secret fat burning diet meal that you can use pre-workout to fuel you up properly so that you can do your best in your workout!

Fat Burning Diet Tips and Secrets by Fatxproject

If you like this secret fat burning meal and tips in this video, let me know, and I will reveal more of my secret fat burning diet meals and other tips and tricks in future videos.
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Free Outdoor Fat Burning Workout Video

noreply@blogger.com (Coach Rollie) — Tue, 22 Mar 2011 19:00:00 +0000

When you're trying to burn fat, and get fit, adding some fun outdoor workouts are a great idea. Not only can they increase your fitness level, but they keep things fresh and fun. As part of my Bonus Fat Burning Workout Series, I decided to take my homemade sled outdoors and put together a workout.

This fat burning workout requires a sled, or something to drag, a sandbag, and a grassy hill. Unlike my fat burning home workout, it requires a bit more to get it done, but if you can acquire those things, you can have a lot of fun while you get your fat burning workout in. Check out the free outdoor fat burning workout video.

Outdoor Park Workout by Fatxproject

If you like this outdoor fat burning workout video, you'll enjoy the 12 day Fat X Program workout videos. All the videos are free, but if you want to get the most out of the Fat X Program workouts, download the Fat X workout manual/guide. The manual/guide is only a few bucks and it helps to keep Fat X 101 free. Thanks for your support and I hope you continue to enjoy the Fat X Program and the Bonus Fat Burning Workout Series.

FX Boot Camp Pasadena

Develop Power, Strength and Conditioning While Burning Fat

noreply@blogger.com (Coach Rollie) — Fri, 11 Mar 2011 21:43:00 +0000

As part of my bonus fat burning workout video series, last week I uploaded a beginners type workout video you can do at home. This week, it's a more advanced workout. If you want to look like an athlete, with a low body fat, toned/ripped body and six pack abs, the best way to do so is to train like an athlete.

In most sports, power, strength and conditioning are attributes that the best athletes in any sport continuously work to develop and maintain. These attributes along with skill development is what takes them to the top and keeps theme there. Here is an advanced fat burning workout that you can do to develop power, strength and conditioning. Even if your not a pro athlete, you can still train like one to achieve that athletic body with a low body fat percentage. Get that toned/ripped athletic look with six pack abs just in time for Summer.

Check out the free workout video and give it a try.

If you've done the fat burning Fat X Program (FX 12), you already know that it enhances your power, strength and conditioning along with burning off excess fat. You can do this bonus fat burning workout video while taking time off from the FX 12 or in addition to your current program. Keep track of this workout just like in the FX 12 workout manual/guide. Good luck!

Fat Burning Project for a Bikini Body

noreply@blogger.com (Coach Rollie) — Wed, 09 Mar 2011 01:45:00 +0000

A couple of weeks ago I started a new fat burning Fat X Project. This Fat X Project was code named BBB, short for bomb bikini body. The goal was to get through the Fat X Program in 12 days, and come out with less fat, and a more toned body that would be well on it's way to looking great in a bikini.

This Fat X Project would be the most trying for me as subject BBB was my own girlfriend Elizabeth. As anyone knows, training your significant other can be a challenge. I've actually had other fitness trainers pay me to train their significant other because of how much of a challenge it can be.

Elizabeth was motivated to get her bikini body but the skepticism as to the power and effectiveness of the the Fat X Program lingered. Getting her to change her diet habits and follow the Fat X diet philosophy was and uphill battle. Luckily, towards the end of the 12 day fat burning program we finally ironed out the kinks in her diet.

While Elizabeth got excellent results for 12 days, I always like to look back at my public Fat X Projects and write about things that went well, and things that didn't go so well in an effort to help those that are planning on doing the Fat X Program.

As I mentioned before, she was highly motivated, so getting her to do the workouts was easy. She would actually watch the fat burning workout videos before she showed up and it would make explaining the routine a bit easier. Where I went wrong is underestimating her strength. I do believe we could have used heavier weight. Using the heaviest weight possible is something that I advocate as it renders the best results. Next time I would use heavier weights to maximally stimulate her metabolic processes.

The decision to go ahead with this project was a last minute decision, so the first few days on the diet were a bit rocky since we hadn't shopped for her food. I advocate shopping for groceries before starting the Fat X Program to make sure you get a good start on the diet. This is another detail that could have helped produce better results.

If you're new to Fat X 101 and you're planning on doing the Fat X Program, I hope this helps. Remember to download the workout manual as there are some adjustments that aren't in the free fat burning workout videos. Good luck!

Free Fat Burning Home Workout Video

noreply@blogger.com (Coach Rollie) — Sun, 06 Mar 2011 22:20:00 +0000

As part of my bonus free fat burning workout video series, I decided to put together a workout that can be done at home. All this home workout requires is an object to use as resistance. I chose a detergent bottle for the video. You can fill a detergent bottle with water, or anything else to create resistance. The heavier you make it, the more challenging the exercises and the home workout will be.

There are two ten minute circuits in this workout. The first circuit is high rep and it serves as a good warm up. The second circuit is where it really gets fun and challenging. Do the best you can. Track your progress and try to improve on each workout, just like the way the Fat X Program is set up.

This home fat burning workout is based on time limits, so the idea is to do more circuits or to get farther along in a circuit within those ten minutes. For example, if the first time you do the workout you get through 5 of the circuits and two of the exercises, next time, try to get past that point, completing at least 5 circuits and three exercises in the sixth circuit.

Home Workout Without Fitness Equipment by Fatxproject
If you liked the free bonus fat burning workout video, help support Fat X 101 by passing along the info. I would like to continue to provide free workout videos and other tips and tricks. Thanks and good luck with your fat burning and fitness goals!

FX Boot Camp Pasadena

noreply@blogger.com (Coach Rollie) — Wed, 02 Mar 2011 18:43:00 +0000

This Thursday we will wrap up the current FX Boot Camp Pasadena three week session. If you want to join my boot camp, and you're in the Pasadena area, the next three week session starts Monday March 7th.

As the weather warms up, I will be able to open up my FX playground (private weight training and exercise area) a little more. More workout variety, and a better boot camp experience is expected. As many of you know, I keep my boot camp group small and semi private, so reserver your spot ASAP.

This upcoming boot camp session will be extremely important if you want to burn fat, get fit and have your body ready for Summer! Don't miss out on great fat burning workouts that are challenging but doable and join my FX Boot Camp Pasadena today!

Fat Burning Breakfast Ideas

noreply@blogger.com (Coach Rollie) — Thu, 24 Feb 2011 21:42:00 +0000

Clients that I personally put through the Fat X Program, as well as internet users using the program, tend to have a hard time with the fat burning diet because of the lack of breakfast ideas. While the diet requires plenty of vegetables, I do understand that they are difficult to implement in a traditional breakfast. The good news is that I consider berries a good alternative, and I do believe they will help your fat burning/fat loss goals.

If you're following the Fat X Diet philosophy, it is not necessary that the food percentages are adhered to in every meal, so long as you make up for it in other meals. So, with that out of the way, let's get to the fat burning breakfast ideas.

Fat Burning Breakfast Idea 1

(adjust quantities to your needs.)

2 egg whites, 2 whole eggs, 1 tomato, 1 slice of toast and 4 strawberries berries,

Directions:

Dice the tomato and put them in a pan sprayed with Pam. Cook over medium heat. Whip the eggs and egg whites in a bowl for a minute. Pour the egg mixture over the eggs and scramble.

Once it's cooked just place it on a plate with the strawberries and the toast and you have an easy fat burning breakfast to get you day started. It contains plenty of nutrients to feed your body and keep you metabolism boosted.

Fat Burning Breakfast Idea 2

(adjust quantities to your needs)

Low calorie yogurt, walnuts, blueberries, vanilla protein powder

Directions:

Crush the walnuts into small pieces. Mix the walnuts into the yogurt. Add the vanilla protein powder and continue mixing until the powder is completely mixed in. Add the fresh blueberries.

This is one of my favorite fat burning meals as it is easy and fast. It contains plenty of healthy nutrients to fuel your body. It also contains EFA's (essential fatty acids) that are critical for long term health and fat loss.