3 Steps to Losing Fat and Looking Great Fast

Want to lose lots of body fat, look great, and feel 100 times better? Then follow these 3 proven steps:

1. Focus your thoughts and actions.

Nothing is more important than setting an achievable goal and then focusing all your thoughts and actions on achieving that goal. Laser-like focus is by far the fastest path to making big improvements, especially when it comes to losing weight and getting fit.

Write down your goal statement/plan and read it twice daily. Something like: "I will lose 10 pounds of body fat in just 4 weeks by eating a healthy diet, cycling my carbs, doing short, intense workouts, and taking the right supplements." This works very well... so just do it!


2. Eat good calories and learn to cycle your starchy carbs.

95% of the calories you consume in a week should be "good" calories -- ones that will fuel your body, stimulate your metabolism, and help you shed excess weight. They will come mainly from lean proteins, good carbs, and healthy fats. Eat one "cheat" meal a week consisting of whatever you want in order to confuse your metabolism and keep it from adapting.

Also, learn to cycle starchy carbs in and out of your diet. This will also keep your metabolism off-balance and burning fat. Starches include grain products, potatoes, rice, and several other common high-calorie foods.


3. Do intense interval-based full-body workouts.

3-4 times a week do a short, intense workout that incorporates intervals of high intensity activity followed by periods of active recovery. They can incorporate both strength training (bodyweight training is the best option) as well as cardio (HIIT-style cardio is an ultra-effective fat burner).


That's it! The 3 steps you need to lose lots of body fat, tone your muscles, and look great fast!

Tags: fat loss, lose weight fast, diet, exercise, motivation, fitness, goal statement, fitness goals, fast fitness

Workout Anywhere With Bodyweight Exercise

Make the world your gym! No matter what any marketer tries to tell you, you really don't need any type of home gym, fitness gadget, or even a gym membership in order to lose fat, build muscle, develop functional strength, and create a great-looking body fast. You just need your own bodyweight and some creativity!

Check this out:

Tags: bodyweight exercise, workout anywhere, home workouts, body weight, fitness, exercise

Medicine Ball Cleans = Fast Body Transformation

Medicine ball cleans are great explosive full-body exercises that burn tons of calories, build total body muscle, increase functional strength, and cause your body to produce those powerful hormones that strip fat while adding muscle at the same time. They're basically one of the best all-around "body transformation" exercises out there.

Check out these videos:

Tags: Medicine Ball Cleans, full body exercise, lose fat fast, build muscle, body transformation

How to Lose Weight Fast: A Proven Method

Want to lose weight fast? The steps outlined below are a proven road map to fast fat loss and a fit, great-looking body...

1. Prep your brain -- Create a powerful goal statement and read it twice daily. Tape photos of fit, healthy people where you'll see them throughout the day. These are two powerful "brain programming" tactics that almost always work to build energy, motivation, and momentum.

2. Boost your energy -- Get at least 8 hours of sleep per night. Avoid drugs and alcohol. Avoid processed/refined foods, especially sugars, white flours, and trans fats. Sip water throughout the day. Drink caffeinated green tea and, if you don't mind the taste, yerba mate tea. Take a good multivitamin supplement every day. If you want, use a healthy energy boosting supplement before workouts.

3. Get the morning workout habit -- Do some light, refreshing exercise every day of the week, first thing upon waking. 10 minutes is all you need. This will dramatically boost your energy, burn lots of fat (especially when done on an empty stomach), clear your mind, and set you up for a great, productive day.

4. Build momentum with small victories -- Create a set of mini-goals or steps that you want to accomplish each day. Every day that you accomplish all your mini-goals is a "victory". See how many days you can go without breaking the chain of small victories. This is a proven momentum builder!

5. Do a 1-day juice fast and/or raw diet -- 1 day a week do a raw juice fast and/or a raw diet based around raw fruits, veggies, nuts, and seeds. This will help to flush toxins out of your body, boost your energy, wake up your metabolism, and lose a couple of pounds easily.

6. Eat a paleo-style diet and rotate your carbs -- Base your diet around lean meats, fish, eggs, veggies, raw fruits, nuts, and seeds. Also include some beans/legumes and a small amount of dairy (mainly healthy yogurt/kefir). Rotate starchy carbs (grains, potatoes, rice, etc.) in and out of your diet in a way that keeps your metabolism guessing.

7 Do interval-style workouts -- At least 3 days a week do short, intense, interval-based workouts. Do both full-body strength training (using mainly bodyweight exercises) and high-intensity interval training cardio exercise (HIIT).

8. Take proven supplements -- Take whey protein powder, omega 3 fats, and a good multivitamin supplement. You'll feel better, have more energy, and recover faster from tough workouts with these inexpensive and proven supplements. If you wish, take a natural energy booster/fat-burner before workouts (but not everyday!).

9. Get expert advice -- Get the help of knowledgeable experts who know the real "secrets" of fast, healthy fat loss. This will ensure you won't make any of the dozens of common mistakes many people make when trying to lose weight fast!

Tags: how to lose weight fast, fast fat loss, healthy weight loss, fitness, diet, health

7 Steps to Losing 10 Pounds in Less Than a Month

Want to start off the new year by losing some weight quickly? How about 10 pounds of fat in less than a month? Below you'll find some proven steps for losing 10 lbs within 3 to 3 1/2 weeks...

Mental prep + small victories = momentum.

Create a powerful goal statement and read it daily. Set up small goals up for each day and week and write them down in a journal/log. Go for a "win" each day by trying to accomplish each goal on your list. These two things together will quickly build the unstoppable momentum you need to create fast fat loss success!


1-day "detox" diet.

For one day drink only unsweetened teas and spring water with lots of fresh-squeezed lemon or lime juice in it. Optionally you can also eat a simple raw diet based around fresh, raw, and organic fruits, vegetables, nuts, and seeds. This will detox and re-energize your body while helping to "reset" your metabolism and possible even allowing you to lose a pound or two easily.


Brisk morning exercise.

Get into the habit of doing some brisk exercise first thing each morning, as soon as you get out of bed. 10-20 minutes of light and refreshing exercise is all you need. This will boost your energy naturally, get your metabolism going, and help to set you up mentally for a healthy day.


Paleo-style diet + carb rotation.

Eat a "paleo-style" diet based around lean meats, veggies, nuts, and seeds. Also include some fresh fruit and beans/legumes for tasty hunger-killing fiber. Finally, learn to rotate/cycle starchy carbs (grains, potatoes, rice, etc.) in and out of your diet to keep your metabolism off-balance and burning fat.


Short, intense, interval-based full-body workouts.

Do short (15-30 minutes), intense workouts based around intervals (short bursts of higher-intensity exercise followed by brief periods of active recovery). Do these about 3 times a week to burn tons of fat and create powerful metabolic changes in your body which will strip off the fat and build vital muscle tissue even while you're sleeping!


Take the Big 3 supplements.

Whey protein, omega 3 fats, and a good multivitamin. That's all you really need to lose 10 pounds in a fast and healthy way. These proven and low-cost supplements will cover all your nutritional bases and also make it easier to recover quickly after tough workouts.


Keep it going with expert advice.

You now have a good idea of what you need to do to lose 10 lbs in about 3 to 3 1/2 weeks. But in order to learn all the "secrets" of fast, effective fat loss you should seek advice from a proven fat loss/fitness expert.

There are several good expert-written guides available online that will tell you all you need to know. Here are a couple of the best:

Turbulence Training

The Truth About Abs

Tags: lose 10 pounds fast

A simple way to avoid holiday weight gain

Worried about gaining weight during the end-of-the-year holidays? Here's a short and simple guide to avoiding the dreaded "Christmas 10" that most people gain around this time...

1. Choose a cheat day. Choose one day to eat and drink everything you want... but just one! The rest of the week stick to a strict diet. Cheat days are a good way to reward yourself, avoid feeling "left out" of the fun, and even jump-start your metabolism.

2. Go all out on meats and veggies. Eat as much meat, veggies, and sugar-free veggie dip as you want. You'll fill up and feel good. You also won't have a spike in blood sugar and insulin production, meaning you probably won't put on much fat. Avoid just about everything else, especially baked good and anything else containing refined sugars and flours.

3. Stick to wine spritzers. While everyone else is drinking "liquid candy" in the form of high-sugar holiday cocktails (e.g. eggnog) and putting on pounds by the minute, you stick to wine with soda water/seltzer. It makes a refreshing low-calorie/low-sugar spritzer that will still help to put you in the holiday mood!

Tags: holiday weight, avoid weight gain, healthy holiday tips, diet tips

The Truth about Acai Berries

Lately I've been seeing a lot of ads for diet supplements containing the acai berry. They promise fast, easy weight loss. As I said before, this is just pure BS. Antioxidants don't equal fast, healthy weight loss... no matter how powerful (or "exotic") they are! Yet, since I'm seeing sooo many ads for these products, it's obvious that the popularity of the acai fruit is about to explode.

If you have some extra money to spend it may be worthwhile to try out one or two of the most popular acai berry supplements... not as a weight loss aid but rather as an overall health and energy booster.

If you're just looking for natural sources of healthy antioxidants, many common fruits and vegetables are full of them!


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Acai Notes Blog

Tags: acai weight loss, acai berry, healthy weight loss, diet supplements