Not everyone wants to be an athlete or even athletic looking for that matter. That’s perfectly fine. Many people just want to know how to tone up and have a little more definition in their arms, or a little more shape to their legs, or some other relatively minor change to their physique. Toning, as it is commonly referred to, is simply a matter of doing two things: reducing your body fat so that the actual muscle is [...]
Don’t let the weekend sabotage your efforts in burning off unwanted fat! Just two days of bad eating, rewarding yourself for being good for several days, or whatever can erase an entire week worth of cutting back on the calories. How? Take a look: For example, let’s say to lose weight you’ve figured your caloric intake to be 2,000 calories. You take away the 500 calories to create the deficit and your adjusted caloric need comes out to 1,500 calories. [...]
Why should you bother with working out? More specifically, why should weight training be part of your weekly routine? Working out with weights provides a lot of benefits that cardio alone can`t do. 1. You lose fat faster! This is probably the biggest misunderstanding when it comes to weight training. Most people have been told that cardio (aerobic training) is the key to fat loss when in actuality it comes in third behind good eating habits and weight training in [...]
If you are striving to make your workout better and actually want to make some changes to your physique then this one should be simple: Do Anything But Curls! My own personal stance on this has grown more and more permanent over the years. All too often I witness people coming into the gym to work out and see them head straight for the barbell or a pair of dumbbells and begin to curl. Ugh! To make matters worse, some [...]
Want to know the secret to uncovering that six pack? Watch the video in this post and find out exactly what it takes to go from flab to flat and discover a few things that may have been standing in your way. I don’t want to reveal too much in the text portion here, I’d rather you watch the video and get all the information directly, but I will say that the way to get there is pretty simple and [...]
Hey all, welcome to Fatburncafe.com. This site was designed to help you make REAL changes in your physique and burn fat fast using our workout program. Whether you are new to working out or if you have been working out diligently for years, this site, our approach and the the progress you can make with us, will get you where you want to be. Are you ready to put in the kind of work that gets results? No more grabbing a bland [...]
Every week or so we will post something here for you to try out in your own workouts. If you are a Fatburncafe member, you can just pop this into your 220 Worx plan and rock on from there. If you’re not, then just try the exercise out, then come back and join us to get many more like it and find out how to make it the most efficient! This week: Bicycle Crunches
Are you looking for some fat burning workouts? Are you tired of being stuck in a rut? Are you tired of doing the same old routine with the same old boring exercises and getting the same old ‘no result’ results? If you are hungry for something new to add to your current workout plan or if you are looking for a new workout routine, you have come to the right place. This site is updated with weekly training tips, nutrition [...]
Does eating grapefruit and cabbage speed up your metabolism? This, and many other myths, has been around for a long time with no real sound backing. It seems like every year there is a new food that is found to have a “magical compound” that burns fat off in record time with little or no effort on your part. Suffice it to say, there is no magic ingredient when it comes to weight loss. So, the short answer to the [...]
The HBO documentary “The Weight of the Nation” airs soon. Posting the trailer here and I am looking forward to seeing the full video.
According to the CDC, more than one-third of U.S. adults (35.7%) are obese. Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese. The alarming trend is growing obesity in America and one study has shown that no state had a prevalence of obesity less than 20%. The overweight/obesity standards are measured using what is known as your BMI (Body Mass Index), which is NOT to be confused with your BMR (basal metabolic rate). Your BMI [...]
Everyone wants to know how to lose weight fast. Losing weight is a struggle for most people and selecting the right diet can make all of the difference between success and failure. Most of the diet programs available will promise to show you how to lose weight fast, but are really incomplete solutions. For a diet program to work it has to be effective and easy to incorporate into your daily life. A good diet program will teach you [...]
Eating fat burning foods can really increase your odds of losing weight. Most diets rely on a good balance of nutrition and exercise to help you lose weight. Your body is basically a machine that takes the calories you eat and turns them into energy for you to use for your daily activities. If you take in more calories than you burn each day, your body will store them as fat. The only way to reduce this fat buildup is [...]
As I browse the web I run across some crazy fitness related photos and cartoons. I’ll repost the good ones here for ya to enjoy. Enjoy! There’s a warrior inside if you let him/her out. Advertising win Yeaaaa boyyyyy! Never quit! Even if you have to sh*! Uh. Sometimes dumbasses just do dumbass stuff. Because biceps are really all you need.
That statement by itself may sound a little ridiculous, because seriously, you can’t forget to breathe, right? When it comes to exercise and especially weight training, that’s exactly what happens with plenty of people that I have trained. People will often get so caught up in doing the work or performing the rep that they subconsciously hold their breath while they do. Oxygen is one of the key components to making this fitness thing work. Your body supplies oxygen to [...]
So what is the best thing to eat before your workout? Fuel is an extremely necessary component for any workout that you do. Exercising requires energy and the more vigorous the exercise, the more energy you need in order to properly perform. In many cases you need energy to simply make it through the workout without passing out! I have had several clients of mine in the past (and not so distant past at that), come in to workout with [...]
There are many different cardio approaches out there and when it comes to cardio the best cardio for you is the cardio that you can stand doing for more than 20 minutes lol. In all seriousness, cardio is great for you and we put it in our workout program as a supplement to your fat loss efforts. It is NOT the end all, be all. When you do your cardio while following this program, your focus should be on quality, [...]
Not everyone wants to be an athlete or even athletic looking for that matter. That’s perfectly fine. Many people just want to know how to tone up and have a little more definition in their arms, or a little more shape to their legs, or some other relatively minor change to their physique. Toning, as it is commonly referred to, is simply a matter of doing two things: reducing your body fat so that the actual muscle is [...]
I had a friend of mine ask me to send him my playlist a few weeks ago. He told me that he liked to find out what the top five workout tunes were for people that he knew and add it to his own playlist. I thought, what an awesome idea! So thanks to Doug, I’m putting that idea to use here. When you are at the gym, what are your top five songs that help you power through a [...]
Express 7 minute workout? 7 minute abs? Uh no. I know you were probably hoping to find some sort of get ripped quick plan or something here, but I’m sorry to say no true such thing exists. Actually the 7 minutes I am referring to here is the amount of time the average guy spends actually exercising during a typical workout (when you take out rest periods, water breaks, setup time, and self gazing time in the mirror) according to [...]
Don’t let the weekend sabotage your efforts in burning off unwanted fat! Just two days of bad eating, rewarding yourself for being good for several days, or whatever can erase an entire week worth of cutting back on the calories. How? Take a look: For example, let’s say to lose weight you’ve figured your caloric intake to be 2,000 calories. You take away the 500 calories to create the deficit and your adjusted caloric need comes out to 1,500 calories. [...]
Some exercises just flat out suck. Mainly because people do them thinking that they help fix a certain area, when in actuality they do very little for the intended target, if not create problems. Here are some that fall into that category and a replacement you can do to hit the area you are after: 1. Side Bends – This worthless exercise is wildly popular at your local gym. It looks like a great oblique exercise because it seems [...]
Why should you bother with working out? More specifically, why should weight training be part of your weekly routine? Working out with weights provides a lot of benefits that cardio alone can`t do. 1. You lose fat faster! This is probably the biggest misunderstanding when it comes to weight training. Most people have been told that cardio (aerobic training) is the key to fat loss when in actuality it comes in third behind good eating habits and weight training in [...]
We all love to go out to eat. In North America it is the most common way to celebrate anything or a reason to get together with friends and family. In town for a visit? Let’s go eat! Celebrating a birthday? Let’s go eat! Just got promoted? Let’s go eat! Just got fired? Let’s go eat! We don’t need a good reason to go out to eat, just a reason. With all the going out to eat, it’s best if [...]
Does sweating a lot help you lose weight faster? Well, in a direct sense, no. Sweat is a mechanism your body uses in order to cool itself down. This might be a result of you doing some really hard work so your body’s systems are operating at full throttle and creating a lot of heat in the process or it might be your body is exposed to high enough temperatures to warrant a need to cool you off. If you [...]
Do you find yourself on the road before you get a chance to get breakfast together at home? If you are like me, then sleep is precious and not something you want to let go of and time for breakfast suffers as a result. No worries though. I ran across an article that ranks some fast food chains that offer breakfast and ranked them for you. 1. Panera Bread Breakfast Power Sandwich 330 calories 22 g protein 4 g fiber [...]
If you are striving to make your workout better and actually want to make some changes to your physique then this one should be simple: Do Anything But Curls! My own personal stance on this has grown more and more permanent over the years. All too often I witness people coming into the gym to work out and see them head straight for the barbell or a pair of dumbbells and begin to curl. Ugh! To make matters worse, some [...]
Want to know the secret to uncovering that six pack? Watch the video in this post and find out exactly what it takes to go from flab to flat and discover a few things that may have been standing in your way. I don’t want to reveal too much in the text portion here, I’d rather you watch the video and get all the information directly, but I will say that the way to get there is pretty simple and [...]
One common mistake that I see a lot of lifters make, veteran and novice alike, is the use of partial range of motion during their exercises. Granted, there are some exercises out there where a partial range of motion is preferred, but believe me that list is pretty small and you are probably not doing the ones on it anyway. Some of the most common exercises improperly done like this are: Shoulder presses – any variety and usually incorrectly [...]
A lot of us trainers use that term all the time. But what does that mean exactly? Are you supposed to flex your ab muscles while performing the exercise? Are you supposed to push like you are on the brink of having gas rush out of you and clear out the room? Thankfully no. Neither of these is really what you are being asked to do when ‘keep your core tight’ is mentioned. Think of it as if you are [...]
Serving size. Trans fat. Saturated fat. Grams of this and that. What does all that mean and how does it affect your attempt to get lean? Ok, I’ll lay off of the Dr. Suess approach for a while, but let’s take a look at how the food labels present you with the information that can make or break your progress. Food labels started appearing on packaged items back in the 1990′s and now they are tacked onto just about every [...]
Researchers at a St. Louis University have found that people who have eggs for breakfast consume fewer calories for the rest of the day than those who skip out on eggs. In the study they conducted people were given two equal calorie options: scrambled eggs, two slices of toast, and a tablespoon of reduced calorie fruit spread a bagel, two tablespoons of cream cheese, and three ounces of nonfat yogurt Even thought the meals were equal in total calories, the [...]
Want big arms? Start squatting. This sounds crazy but hear me out. Exercises that work larger muscles release hormones that promote muscle growth. So even though the squats are mainly for your leg strength and development, they also release testosterone into your system. Testosterone is a growth hormone that your body produces, along with other insulin like factors, and releases for muscular growth. Squats require all major muscle groups to work together simultaneously to perform the lift. Your body also [...]
Need to run faster? Some people have to beat certain times for physical training requirements (i.e. military, law enforcement) and some people just want to beat their own PR. Whatever the case may be in order to run faster for a set distance you have to train to do so. Let’s say your goal is to run a two mile distance in 12 minutes. Running at an 8 minute pace on the treadmill won’t do you any good at all. [...]
If you followed the information on the caloric need and caloric intake pages, then you should have a good idea of how many calories you are supposed to be consuming each day, how many you are (or were) consuming, and how much of an adjustment you may need to make to shed the unwanted body fat. Now we will take a quick look at where those calories should come from in a nutrient sense: proteins, carbs and fats. The basic [...]
With so many different approaches out there, which way is the right way when it comes to workouts to lose weight? I won’t get into what the best exercise is, because there really is no such thing. just about all forms of exercise have some benefit and the benefit you get varies depending on how you do them and also how much. The “how much” is one of the bigger key components to getting your workouts to help you lose [...]
With so many different diets and thoughts on weight loss out there, how do you choose a healthy diet to lose weight? This can be a very ominous task to tackle since there is so much information out there and all of it can sound pretty convincing. I will cover some basics that hold true regardless of the diet plan or food selection you end up going with to help ease the decision making process. With weight loss in mind, [...]
Tired of having a little extra on the sides for your loved one to hang on to? Having a little body fat on your side is quite natural, but too much can be an annoyance. Unfortunately, everyone stores body fat differently so it is very possible for one person to be smaller in stature than someone else and still have more love handles to work off. The good news is that no matter what your size, you can get rid [...]
Some exercises are done over and over by tons of people, because those people see other people doing them and if that big guy is doing them, then surely they work. Sound familiar? A lot of the machines you find in your local gym are designed with all the wrong biomechanics in mind. To be honest, you don’t need any of that stuff to get your body to perform better, but we won’t get into that just yet. Well, here [...]
Has anyone ever told you to slow down when you do cardio so you make sure you are in the “fat burning zone?” The same person who told you that may have also said that you are burning only (or mostly) sugar if you go beyond a certain heart rate. This is another bit of misguided information that has made its way into the mainstream unfortunately. Here is some basic data to consider before we go any further: heart rate [...]
There is a myth out there that states you have to do cardio for at least 20 minutes before your body starts to burn the fat. This is a good example of how factual information can be stretched and twisted to the point where it loses it’s true meaning. Your body does store approximately 20 minutes worth of blood-sugar for energy, but it does not automatically switch from one energy source to another based on a matter of time that [...]
There have been recent studies conducted that show adding a bowl of oatmeal to your diet each day can help keep off the pounds. Researchers at Harvard University analyzed the diets of over 27,000 men over an 8 year period and discovered that the men who added 1 serving of whole grain foods per day weighed 2.5 pounds less than the men who ate only refined grain foods. The high fiber helped satiate the hunger, but more than that they [...]
Q: Is there any truth to “don’t eat after 8pm or you’ll gain weight?” A: No. The truth of the matter is that is does not matter that much what time of day you have your last meal. The problem is that usually if you end up eating after 7 or 8 pm, or after whatever your normal dinner time is, then you end up reaching for the calorie dense junk food that has next to no nutritional value at [...]
I will offer up a simple review of the ebook Burn the Fat Feed the Muscle for you. This guide just emphasizes all the things we touch on here at Fatburncafe. If you want to burn off body fat, then you’ve got to fuel the fire that does it. Muscle! The book was written by a pro body builder who goes into pretty good detail busting up the myths that surround fat loss. There aren’t any pretty photos to look [...]
This is a great book that I have found that lays out a lot of truth about the quest for a flatter stomach. There is a lot of misinformation that gets tossed around and this is one book that cuts right to the chase. The author does go into quite a bit of detail (sometimes too much in my opinion) that may have you feeling like you are taking a biology class for a moment, but he keeps in clear [...]
Hey all! Just wanted to pop on here and let you know that we are undergoing some maintenance here over the weekend. Our videos were loading a bit slow so we went back and changed a feature to make them more streamlined and play quicker when you start them. It will take us a day or two to re-upload all the videos we have currently but it will be a much faster site once we do. *Edit* Ok gang, the [...]
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