The FAT BURN Blog

This is our second Fat Burn Podcast. We expose the fat loss myths that may be holding you back from long term fat loss success, and give you a realisitc solution. Once you listen to this podcast you will never look at weight loss the same again.

Download Fat Loss Myths Exposed

Merry Christmas to all of the Fat Burn Blog subscribers and readers.

I hope that you and your family have a fantastic christmas holiday break.

Remember that just because it is christmas you can still eat Fit Foods Its just a decision that you make.

In any event … have a great time and I look forward to your Fat Loss success story in 2008.

Thanks for your support of the Fat Burn Blog in 2007!!!

During the Christmas holidays I will be taking a 7 day break from all training. Then I will be doing a week of bodyweight training just to ease my body back into training ready for 2008.

Bodyweight training is great because you can do it in the comfort of your home. They ramp up your metabolism and help you to burn more fat.

The best information on bodyweight training is available from Craig Ballantyne of Turbulence Training.

Check out this video by Craig:

Find out more about Craigs Turbulence Training program here

You will find that Turbulence Training offers a great home based training program that you can easily do over the Christmas holiday period. It is certainly what I will be doing

Well I am officially on holidays as of today. I will be taking a break from now 22nd December through to 3rd January.

During this I may or may not get a chance to post to the BLOG.

I will however be continuing with the daily discipline of taking my pictures as part of the 100 Day Challenge.

I will also be taking a break for at least 7 days from any type of training or exercise as I want to be fresh and ready to really hit it hard in 2008.

Have a safe and happy Christmas holiday break.

Well Day 10 is here the day I go on Christmas holidays. Hard to believe the first 10 days have flown by so fast.

I am not entirely happy with my results for the first 10 Days. I think my little experiment with no carbs for 4 days backfired so I can cross that off the list of things to try to stimulate your metabolism. I guess it is a learn by doing process.

Here are my stats:

Start

Bodyweight 116.1kg
Bodyfat % 31.3%

Lean Bodyweight 79.8kg
Fat Bodyweight 36.3kg

Day 10

Bodyweight 115.05
Bodyfat % 31.3%

Lean Bodyweight 79.35
Fat Bodyweight 36.15

So whilst I have lost a small amount of weight it is probably all muslce (or water due to no carbs being quite dehydrating)

For the next 10 day period while I am on holidays I will eat sensibly both carbs and proteins with good fats. I wont be doing any exercise for at least 7 days to give my body a rest.

So by Day 20 of the challenge I am not expecting much change from the start really. This will then give me the remaining 80 Days to create massive change.

Here are my pics for today. Enjoy your Christmas break.

Well today at the gym I noticed something curious … apparently it was the official national biceps training day and nobody notified me, or at least that is how it seemed.

Practically every guy who came into the gym commenced their workout with numerous bicep curls in a variety of formats. Some of them even spent the entire workout just doing biceps.

What is with that? Am I missing something?

I mean … the biceps is one of the smallest body parts you can train and yet the vast majority of guys in my gym have a laser like focus on training them at the exclusion of everything else. Possibly biceps are in fact a penile extension and that is why guys are so obssessed with training them …

hhhmmm

I never see any guys in my gym doing Squats, or Deadlifts, or Bent Over Rows … and only occasionally see someone doing Bench Presses. Am I at the wrong gym? Who knows but it seems that far to many guys at my gym are aware of only one body part.

I wonder what would happen if they were to stop … look to see what the biceps are connected to.

Now don’t get me wrong … I love a good set of arms like anyone … but I do believe you need to train with a whole body approach in mind. You need to focus (at least in the first year or two of training) on working the large muscle groups through heavy compound movements.

So maybe I have got it all wrong and I should focus on biceps, or maybe I should wait until the next official national biceps training day … until then I will be the guy over in the corner doing Squats and Deadlifts

On the serious side though … if fat loss is your goal then biceps is NOT the muscle to focus on. What creates the highest possible metabolic disturbance, and therefore elevation of your metabolism is compound exercises. These are exercises that are typically multi-joint and multi muslces involved to perform them.

Structure your training program around these type of movements and you will accelerate your fat loss results.

Today was my last training day before taking a week break over the Christmas period. It was also the last training before my first official progress check for the Mission 1 challenge.

I am tracking and measuring my progress every 10 days of the 100 days.

So far on Day 9 looking at the pictures compared to Day 1 I am not as happy with my progress as I would like to be. I know I can create better results. I think at this stage my body just wants a rest and to freshen up so I am looking forward to the break and then really getting stuck into it in 2008.

I am starting to increase my carbs today gradullay. I don’t want to have to many carbs after having none in the last 3 days. So I will aim to get around 50g today and then back to more normal carbs tommorrow.

Here is my pictures for today.

I am officially on break for training now for 7 days

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As an NLP Master Practitioner and Trainer I know that one of the most important elements of success (in any endeavour) is to create a compelling future vision. In fact I used to teach a one day workshop just one creating a compelling future.

As our minds work mostly on images, especially at an unconscious level, it is vital that you fill your mind of images of the new you. Replacing the old negative images of yourself that are holding you back, with more empowering images of where you see yourself in the future will literally draw you towards it.

Images of the success you want to create are extremely powerful.

So how does this apply to fat burning?

Well a key step for you to take is to find an image of the type of body you want to have. Find your dream body and get a good quality image of it.

Once you have found the image of your dream body then the next step is to get a photo of your head and super impose it onto the image of your dream body. You can do this in any one of the popular image editing software packages.

Then print out the image and post it everywhere that you will see it on a daily basis. You want to imprint this new image of your future body into your unconscious mind so the more places you place this image the better.

One of the winners of the Body For Life competition did exactly this and he says it was one of the key factors that drove him onto success.

Here is my future image of my head on my dream body (okay so I am not very good with image software :). It will give you an idea of what you want to create when you create your future body image.

The head is probably a little big and I need to go back and rework this section, otherwise it is a powerful tool for programming the change you want to see.

Try it and let me know your experiences with it via the comments section.

The Shredder Sphere is the name given by Adam Waters of the Real Time Physique Blog for those of us on the 100 Day Fat Loss Challenge.

Adam is running the group shred from his blog and doing an awesome job. his inspirational videos and blog led me to start the Fat Burn Blog.

Well its official now … the Shredders have hit You Tube … Adam has announced the Shredder Sphere on video live at You Tube.

So this increases the positive pressure factor for those of us taking on the challenge. As Adam says … accountability is the key, and the daily discipline of taking your pictures and posting them to a Blog for all to see is very empowering and drives you to want to even better.

Watch the You Tube Video by Adam on the Shredder Sphere:

Day 8 has arrived which means we are 8% of the way through the 100 Day Fat Loss challenge. The time has really flown by and before we know it we will be closing in on Day 80.

Well today has been a busy day so far. Of to the gym for cardio session today. I took my MP3 player today for the first time in awhile and really enjoyed listening to the Fitness audios I have. Basically I have about 50 different teleseminar and interviews with various Fitness Experts which I listen to. It is amazing how just one thing someone might say can fire you up and lead you to success.

I guess it is all about conditioning your mind for success! I have always believed that to achieve your goals in any particular field you need to totally immerse yourself in it. So that the strategies, beliefs and values required to achieve success are programmed deep within you at an unconscious level.

Today is Day 3 of no carbs. Interestingly I am not feeling as tired or lacking in energy as I had expected. Possibly due to the fact that I have made sure I keep my calories up as high as possible.

Went Chrismtas shopping today … got to love that … my sister and husband are setting up a home gym so I went shopping for an incline bench for them. Found a huge gym equipment store and I must admit I got excited just walking in there

This is a picture of my beautiful wife Sue and I. It was taken at the Waterfront Restaurant on Day 1 of this 100 Day Mission. It is a beautiful Seafood Restaurant on the water. My reward for finishing the 100 Day Challenge is to hold my 40th Birthday party there on the 21st March 2008.

Sue is my inspiration and makes me want to be a better person.

She is also my pic taker and support crew for the 100 days (and of course in life).

Here are the Day 8 pics: