Extreme Methods For Super Fast Weight Loss

Several years ago, I trained a client for a weight loss contest put on here in Sacramento at a local radio station.  We ended up winning the contest - which was awesome - but in the final week, there were a few tricks we used to get an edge on the competition.  I'm going to share a some of the things that helped my client drop that extra water weight in the week before her final weigh-in.

Super fast weight loss might not be the healthiest long term solution to your problems, but in the short term, it can actually be done pretty easily:

Workout more

Seriously, if you work out for two hours per day for the next seven days, I can almost gaurantee you'll end up dropping a couple of pounds.  You do want to have a specific plan, which I can help you with if you'll stay with me for a bit.

Restrict your calorie and carbohydrate intake

Let's just pick a number and say that you're currently taking in 2000 calories a day.  Drastically cut your calorie intake - say, down to 1000-1200 calories a day - and cut out all your starchy carbs like bread, rice and pasta.  You're allowed only veggies and 1-2 pieces of fruit per day for all of your carbohydrate intake.

Please keep in mind that I'm recommending this as a short term solution; it's not something you want to do for any length of time.  But you'll experience super fast weight loss with this method, that's for sure.

Drink lots of water

You actually end up retaining water when you don't drink enough.  You should be drinking at least half of your body weight in calories every day already; up this to at least a gallon or so per day.  This will help you drop some extra water - combined with cutting your carbs, it's a dynamite combo for super fast weight loss.

Hit the sauna

Saunas actually do have some proven medical benefits, contrary to popular belief.  Among other things, they can help improve joint mobility and cleanse the system from toxins.

For our purposes, we're going to use the sauna to drop weight fast.  All you're going to do is spend 15-20 minutes per day to drop some of that excess water weight.

So, there you have a few extreme methods for super fast weight loss.  It's worth repeating that these methods are not meant to be used for any length of time - two weeks or so at the most.  Good luck with your weight loss efforts!

P.S. If you've been working hard and your fat loss has slowed to a halt, I've got a solution for you: it's my new Ultimate Fitness Resource Toolkit!  It's got the diet plan, the workout schedule, and the tools to get you into the proper mindset for rapid fat loss ...

Click here to find out more:  http://ultimatefitnessresourcetoolkit.com

My New Plateau-Busting, Rapid Fat Loss Formula: 3 Day 40% Off Sale Starts NOW!!

Nikki and Shay are the randomly selected winners of our little contest  ... I'll be sending an email with instructions on how to claim the package to both of you.

Now the part I'm so excited about and have been working like a dog for ... and the part you should be excited about, too, especially if:

• The progress you've been making with your workouts, though once might have been pretty good, has slowed to a crawl
• You don't have a real, scientific, expert designed workout plan to get you from point a to point b, one that's got lots of variety and one that elvolves with you over time
• You're ready to put all the pieces together - your diet, workout plan, and mindset - and start truly making rapid progress

ANNOUNCING

The Ultimate Fitness Resource Toolkit


from Forest Vance, MS, CPT, RKC

It's the complete package you need, including:

• A workout manual with workouts for fat loss, muscle gain, maximal strength, body weight only, circut workouts, extreme cardio, and much more
• A super easy, simple beyond words and easy to follow rapid fat loss meal plan
• A guide that reveals why what you've learned about flexibility is probably all wrong
• Grocery list, workout and diet trackers
• And a special video presentation about how to get into the 'rapid fat loss mindset' - one of the most overlooked components of most fitness programs

Click here for more details.  AND, it's 40% off for the next 3 days ... so don't miss your chance to grab a copy at a low, discounted price.  To find out more -

Click here:  http://www.ultimatefitnessresourcetoolkit.com

Have a great week!

Super Quick Start Fat Loss Meal Plan

Alright guys ... here's your ultra simple, don't-even-think-just-do-it rapid fat loss meal plan.  This meal plan totals up at around 1300-1700 calories and a 40/30/30 ratio of carbs, protein, and fat.  Adjust the potions up or down according to your starting weight, activity level, etc.


Breakfast


1 piece Ezekiel bread
1-2 whole eggs
1 oz cheddar cheese
1 tbsp guacamole


AM Snack

1 protein bar (like nutrilite or south beach diet)


Lunch

3-4 oz chicken breast
Salad w spinach leaves, tomato, cucumber, bean sprouts, etc.
1-2 tbsp salad dressing of choice (clear)


PM Snack

2-3 oz protein powder
1/2 - 1 banana
1 tsp peanut butter


Dinner

3-5 oz steak (lean cut)
2 ½ cups broccoli
1 tsp olive oil

Good luck!  Don't hesitate to leave questions or comments below.

Also, this plan is a tiny glimpse of what you'll get with my new Ultimate Fitness Resource Toolkit package which I'm super excited about - the complete details will be revealed shortly :)  However, you still have today to enter to win a free copy!  Do so by simply leaving a comment on this post with your biggest fitness frustration ... thanks in advance for the feedback, guys.

How To Blast Through Your Fat Loss Plateau

If this describes you:

• You're stuck - you've stopped making progress with your workouts
• You've tried changing things up, eating less, even taking fat loss pills - nothing seems to work

If you're interested in learning how to:

• Lose fat and build muscle the fast and easy way (especially compared to what you're probably putting yourself through right now)
• A simple, painless meal plan for fat loss
• How to get in the proper mindset to lose fat and change your body (this is a key, and often overlooked, piece of the puzzle)

Then check out this short video:

You need to enter this contest - it's soo simple and will take just a couple minutes of your time - here's what you have to do:

Post a comment on this post with the biggest problem you're having breaking your own personal fitness plateau ... and you'll be entered to win one of two free copies! You only have through this Friday to enter, so act quickly!! Leave a comment now before it's too late ...

St. Patty's Day Healthy Recipe

Happy St. Patrick's Day!! If you're trying to get lean, today can be challenging ... this healthy corned beef hash recipe (from lifescript.com) will keep you on your plan and in the St. Patty's spirit:

Healthy Corned Beef Hash - Takes about 35 mins to prep and serves 4

Ingredients

2 teaspoons canola oil

1 large onion, chopped

4 cups diced cooked potatoes or frozen hash brown potatoes

1 cup chopped lean corned beef brisket (4 ounces)

1/2 cup reduced-sodium chicken broth

1/4 cup chopped fresh parsley

Salt & freshly ground black pepper to taste

4 large eggs

Preparation

1. In a large cast-iron skillet, heat oil over medium-high heat. Add onion and sauté until it starts to brown, 5-8 minutes.

2. Add potatoes and cook, stirring, until they brown in spots and become crusty, about 8 minutes

more.

3. Stir in corned beef and broth. Cook, scraping up any browned bits, until liquid is absorbed, 5-8

minutes. Add parsley and season with salt and pepper.

4. Meanwhile, fill a large skillet with 2 inches salted water and bring to a gentle simmer. Break eggs, one at a time, onto a saucer and slide into the simmering water. Poach eggs until set to desired firmness, 4-5 minutes.

5. Divide hash among 4 plates. Place eggs on top of hash.

Enjoy!

Nutrition Facts

Per serving:

320 calories

13 g fat (4 g sat, 6 g mono)

240 mg cholesterol

36 g carbohydrate

15 g protein

3 g fiber

493 mg sodium

695 mg potassium

And if you must have a green beer - for gosh sakes, have one. You gotta have what you want every once in a while ...

P.S. Signed up for our newsletter? You'll get free mini-report with lots more healthy meal and snack ideas like these - just drop your name and email in the upper right hand corner of the page.

A Push Up And Sit Up Workout To Leave You Crying On The Field

Maybe you're stuck in a hotel without a workout room. Maybe your car broke down and you can't get to the gym. Maybe you're trying to increase your Push Up or Sit Up numbers and you just need a shock to your system to catapult you back into progress mode.

In any case, here's a great workout based on two of the most rudmimentary, 'no equipment required' exercises around - the Push Up and the Sit Up:

10 Feet Elevated Push Ups

10 Super Slow Sit Ups (5 seconds up, 5 seconds down)
10 Hindu Push Ups

10 Bicycle Crunches

10 Close-Grip Push Ups

10 Sit Ups - feet unanchored

10 Push Ups With Twist

10 Sit Ups - Feet Anchored

10 Regular Push Ups

10 Floor Crunches


Rookie Version - repeat sequence 1 time - 100 reps total
Vet Version - repeat sequence 3 times - 300 reps total
Extreme Version - repeat sequence 5 times - 500 reps total

Enjoy!

Another note - this workout is a great 'shocker' you can do every once in a while, but it will break you down (if you choose the right version for your fitness level). So please don't do it more than once a week - if not less often than that.

P.S. We've got some great stuff coming in the next two weeks, including an awesome new fitness product, an updated version of the KettlebellBasics.net Quick Start Guide - seriously, if you like anything you've read on this blog, you won't want to miss this. Even better, we're giving away some free copies in a few days - so make sure to sign up for our newsletter if you haven't yet to stay posted!!

March 2010 Workout Challenge

Here's our challenge workout for the month - are you up for it?
Three different versions of this one for different fitness levels:

'Please Don't Hurt Me' Version (easiest):

25 Kettlebell Swings, 12k kettlebell
20 Split Squats, No Added Weight
15 Sit Ups, Feet Anchored, Hands At Sides
10 Knee Push Ups

Repeat Circuit 4x For Time

'Turn It Up A Notch' Version (harder):

25 Kettlebell Swings, 16k kettlebell
20 Lunges, No Added Weight
15 Sit Ups, Feet Anchored, Hands Crossed Over Chest
10 Modified Burpees (push ups done from knees)

Repeat Circuit 4x For Time

'Bring The Pain' Version (hardest):

25 Kettlebell Swings, 24k Kettlebell
20 Lunges, Add 2 15# Dumbbells
15 Sit Ups, Feet Anchored, Hands Behind Head
10 Regular Burpees

Repeat Circuit 4x For Time

And videos of how to do each exercise:

The Kettlebell Swing:

The Burpee:



The Sit Up (with Ab Mat):



The Lunge/ Split Squat:



Enjoy! Also, don't forget to grab your free 7 day quick start workout guide while you're here ... just drop your name and email into the box in the upper right hand corner of the page.

Body Weight And Dumbbell Workout For Conditioning And Fat Loss

Need a solid, start-to-finish plan for your workout today? Like, right now? I know exactly how you feel. I've been there plenty of times myself: you're getting tired of your current routine, so you hop on the internet to find something new. But all you really find is bits and pieces - not a lot that really outlines exactly what you need to do, start to finish - something that you could literally print out and take to the gym with you.

With that in mind, I've put together a complete, done-for-you full-body body weight and dumbbell workout for 'ya. It's designed for an intermediate fitness level and is geared towards a fat loss or general conditioning goal. Why? 'Cause I'm a nice guy :) But also to give you an idea of the type of workouts you'll find in my book and DVD set, No Gym? No Excuse!.

If you work out at a gym during a busy time, this workout is perfect - the entire thing can be done without machines - just a set of dumbbells. If you work out at home, this workout is great as well.

We'll start with a short warm up, follow with a full-body dumbbell and body weight four exercise circuit, do a couple of exercises for your bis and tris, and finish with a short stretch. You're done in about 45 minutes, you'll hit every major muscle group in your body, and you'll get a little cardio workout while you're at it, too.

Body Weight And Dumbbell Workout

1. Warm up

*Recent research has shown that static stretching is best done after your workout; we're going to do some easy movements that activate your core muscles and move most of your major muscle groups through a full range of motion.

10 Body Weight Squats

Plank, :30 second hold

10 Push Ups

Repeat sequence twice without rest

This warm-up should be fairly easy; the goal is to break a sweat and prepare yourself for the work ahead. This is a lot more effective than five minutes on the treadmill or stationary bike.

2. Body weight and dumbbell circuit

10 Bent Over Dumbbell Rows

10 Explosive Push Ups

10 Dumbbell Squats

10 Hanging Leg Raises

Repeat sequence five times. Rest 30 seconds between exercises and 60 seconds between rounds.

Choose weights here that are challenging for you - take yourself maybe 2-3 reps short of failure with each exercise.

3. Arms

Gotta get those puppies pumped up a little before you're done ...

15 Barbell Curls

15 Lying Barbell Tricep Extensions

Repeat sequence three times. Rest 30 seconds between sets.

4. Static Stretch

Now's the time to stretch. You'll see the best increases in flexibility post-workout when you're warm, too.

Kneeling hip flexor stretch

Hamstring stretch

Glute/piriformis stretch

Chest/thoracic spine stretch

Hold each stretch for 30 seconds

Complete this workout from start to finish and you'll have worked all of your major muscle groups, gotten a strength, cardio, and flexibility workout, and can walk out of the gym feeling like you've actually accomplished something. Good luck!

P.S. If you enjoyed this workout, for starters, check out the 'greatest hits' section of this blog for additional body weight, kettlebell, and dumbbell workouts, diet tips, and more. If you're interested in a comprehensive twelve week workout and diet plan that uses kettlebells, dumbbells, and body weight training to help you lose fat, build muscle, and get in great shape, check out our book and DVD, No Gym? No Excuse! by clicking here!

5 Garage Gym Essentials

There are a large number of reasons that people decide to ditch the health club and put together some equipment at home for their personal workouts. One of the trickiest parts of this process is figuring out exactly what you're going to need with regards to training equipment. Here are five pieces that I think are essential to any garage gym set up:

1. Kettlebells

Kettlebells are a great tool to have for your garage gym. They give you the flexibility to hit all your major muscle groups in a very efficient manner - not to mention helping you get a resistance training and cardio workout all in one shot.

Check out this article over at kettlebellbasics.net for recommendations on what size to start with and what the best brands are.

2. Dynamax Med Balls

Another very versatile piece of equipment; can be used for anything from from sit ups to rotations to upper body throws.

3. Pull Up Bar

This could be as simple as one of the newly-popular 'door gyms' or it could be something sturdier and more permanent. Regardless, you'll need something to do your pulls on. Pulling is one of the main movements you really can't do with just your own body weight.

4. Olympic Weight Set

A 300 pound olympic weight set gives you the option of doing some heavier lifting, which is important to include in your programming at some point.

5. Jump Rope

Jumping rope is great cardio - plus it's compact and a heck of a lot cheaper than a treadmill :)

All of these pieces of equipment together can be purchased for less than $500 - so not only is having a garage gym convenient, it's affordable - $500 is less than a year of membership dues at most health clubs.

Now that you know how to build your garage gym, you need a workout program to pair with your new equipment - for the perfect program to help you use these tools to get a great workout in 30 minutes or less (and to try a week of free workouts), check out our book and dvd set at www.nogymnoexcuse.com!!