Express Fat Loss – 5 Biggest Fitness Mistakes

Take a walk through any gym, and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

Give a try at the Express Fat Loss System and start to get results.  I will personally Guarantee That This Book Will Change Your Life. Accept my 60 Days Satisfaction Guarantee and get your money back if you are not happy!!!

Top Reasons Why You Can’t Lose Body Fat

There are few things more frustrating than not being able to lose body fat.

You want to be slimmer and to tone your body, but your weight won’t budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
• Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
• Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

• Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
• Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

• Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
• Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
• Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
• Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
• If you don’t give up, then you’ll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

• Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
• Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
• Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
• Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
• Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

• Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
• I am passionate about seeing you achieve results – don’t waste your time, energy and effort on mistakes.
• When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you’ll ever do with the Express Fat Loss System.

Click Here and Start the Express Fat Loss System right now

Exercises For Weight Loss: Should You Do Empty Stomach Cardio?

As many people seek out various exercises for weight loss, one form that often comes into the picture that they may wonder if they should be adding to their program is empty stomach cardio training. The rumour is that when doing this form of workout without eating first, you’re going to dip down into your body fat stores faster, therefore seeing that much better results.

But what’s the truth of the matter here?

Is empty stomach cardio really one of the best exercises for weight loss or does it really matter when you do your cardio training as long as you get it in?

Let’s look at a few of the most important things to remember when it comes to empty stomach cardio training.

Overall Workout Program Set-Up

The first thing you should think about when deciding if this is one of the best exercises for weight loss for you is what the overall design of your workout program looks like.  If you’re using a workout program that calls for you to be in the gym four days of the week, chances are pretty high that this doesn’t leave you a lot of time to get in your cardio workouts as well.

Since you really shouldn’t be performing cardio workouts before your weight lifting workouts, that does tend to mean that you will be better off performing empty stomach cardio first thing in the morning to get it out of the way.

If you can do that and then include your weight lifting workouts later on in the day after work or school, that will likely be the most ideal set-up.

Diet Plan Design

Second, also look at your diet plan design. If you are using a rather lower calorie and carbohydrate diet, you may not need empty stomach cardio in order to successfully lose belly fat.  In this case your body is likely burning off enough body fat as it is so if you can just maintain your current diet and focus on good weight lifting workouts, you’ll do fine.

Remember, diet and cardio go hand in hand. The stricter you are with your diet, the less cardio you will have to do overall.  Likewise, if you want to relax a bit more with your diet, then you will likely have to do a bit more cardio to make up for it.

Intensity Of Cardio To Be Performed

Finally, one thing that you must know about this one of the exercises for weight loss is that you should never aim to perform a high intensity cardio session without eating first.

This form of cardio really does rely on glucose for fuel so if you haven’t eaten before hand, it’s going to be incredibly difficult to maintain the degree of intensity that you’ll likely want to work at.

Moderate intensity cardio is fine on an empty stomach but save the higher intensity interval cardio training for times when you have eaten before hand.

So keep these quick tips in mind for your cardio training. It’s one of the exercises for weight loss that can be very effective but only when used in the right manner.

Take control of your progress and learn the best exercises for weight loss.

Be sure to stop by ExpressFatLoss.com to pick up your FREE Fat Loss and Weight Loss Myths Buster Report.

The Domino Effect for the Express Fat Loss

Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.

It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Would you like to get that domino effect started in your life? Grab your copy of the Ultimate Guide to Express Fat Loss

How to Lose Your Belly Fat

Are you still trying to lose your belly fat by doing a ton of crunches every week? Sorry, but it doesn’t really work!

You know why? It’s because you can’t do any spot reduction. It’s that simple. Sure when you perform your crunches you will strengthen your abdominal muscles, but you’ll still have that layer of fat on top of your abs. They may be strong and firm, but you won’t be able to see them under the belly fat!  So what is the best way to burn your belly fat and show off those abs?

If you train your big muscle groups like your chest, back and legs you will burn more calories during your workout and therefore burn more fat. This is the best way to burn those calories – focus on the big muscle groups. I feel so sad when I see someone who’s overweight and they’re doing something like a triceps kick back or biceps curl for half of their workout.  If they could see how many calories they can burn with my approach with big muscles by comparison, they’d be watching their melt away.

If you really want to work your biceps, but you also want to burn fat, try adding a squat to your movement. Do a squat with your dumbbells at your side and when you come up perform your biceps curls. This works because you will burn more calories. You can try the same thing with the shoulder press.

Here’s a list of few exercises I like to perform because they engage 2 muscles groups (a big and a small).

1. Squat with overhead press
2. Squat with biceps curl
3. Lunges with Lateral Raise
4. Squat with Kick back
5. Chest Press on Ball with Hip Drive
6. Sumo Squat with dumbbell and Up right row

I could write more than 20 different exercises like this. Just use your imagination and I’m sure you can come up with something too. Try to mix a big muscle group (chest, back, legs) with a small muscle area (biceps, triceps, shoulders, calf). That’s all there is to it!

For Best Results with Nutrition – Stick with it

Every week I get emails asking me different questions, usually from people who want to know if they are doing the right things or not.   The most common question is about nutrition.

And there’s one common question about nutrition – why, if I’m doing everything right, am I not losing weight?  When I get a question like that, I always reply, and ask them what – exactly – they are doing with their nutrition.  And when I find out, I always know why!

When most people try to change their nutrition, they don’t stick with it for long enough.  People think that after doing well for 2 or 3 days they will already be five pounds lighter.  And when it doesn’t happen, they are ready to jump off the wagon after only a few days because they don’t see results.

Your body needs some time to adjust to your new way of life. You won’t see your best results in just 2 or 3 days. You need to suck it up and stick with it for at least 4 to 6 weeks. I guarantee if you keep the pace you will see some amazing results.

The key to a weight loss program is to be consistent with your nutrition. It’s not by doing a couple days well, letting it slip and then doing another few days and so on. “Consistent” is the key word.

Stay with your new lifestyle long enough and you will see great results. This will be the best motivation for you to keep you going!

All the best and good luck. Remember  I’m here to help, so if you have any questions let me know.

From Martin Bolduc author of the Ultimate Guide to Express Fat Loss

The Evil Supplement Industry

As you probably already know, the supplement industry is filled with phonies.

They use shady manufacturing processes. They use cheap ingredients. Heck, sometimes they don’t even use the ingredients they claim on the label!

And for awhile now I’ve been telling you about Prograde Nutrition. They are the real deal.

In fact, they’ve created a behind-the-scenes video that SHOWS you how they make their products. What other company does that?

Seriously, this is REALLY cool. You even get to see how they do micro-biological testing on the ingredients before they are even used. And if they don’t pass their tests then they do NOT make it into the bottle.
See for yourself here: Prograde Nutrition Video

Yours in health,

PS – I don’t know of any supplement company – other than Prograde Nutrition – that would have the guts to do this. And I’m sure their competitors aren’t too happy about it!
PPS – I am a Prograde Nutrition partner

A Common Healthy Weight Loss Complaint

If it were easy everyone would be walking around with a lean, sexy body. But hey, it’s not in this world we live in today. Believe me, I understand all too well that there’s temptation around every corner.

Everywhere you look there’s fast food, junk food, chocolate, candy, ice cream, pizza… And I know it tastes good. And I know when you get stressed your body craves it even more. That’s why you have to have a plan. You have to know what you’re going to do to avoid those temptations. You have to plan your meals in advance.

Again, if this were easy everyone would be thin and in great shape. But they’re not. The first thing to do is come to grips with reality. To accept the fact that getting the body of your dreams is going to take effort.

The second is to understand that it’s not going to be miserable. In fact, it’s going to be a LOT of fun. When you exercise you feel awesome. Sure, the weight comes off. But you also feel stronger. You’re more alive. You can meet the demands of your day SO much easier.

How is that miserable?

And when you start eating healthier the same thing happens. It really, really is true: you are what you eat. Now, take a second and really think about that.

What you are putting in your mouth is what your body is using to regenerate itself with all the time.

If you’re eating crappy food…

Get the picture

But don’t worry, I’ve got a really cool and inexpensive resource for you to help you out BIG TIME with your healthy eating.

My partners over at Prograde Nutrition have created this 197 Healthy and Delicious Fat Burning Recipes ebook. It’s only $4.95 and I highly recommend it to make healthy weight loss much easier on you.

Take a look at the 197  Healthy Recipes Book

Yours in health,

Martin Bolduc

Author of the Ultimate Guide to Express Fat Loss

www.expressfatloss.com

PS – Again, if you’ve been looking for easy-to-make recipes that fit into your healthy weight loss plan then look no further.

The Very Best 197  Healthy Recipes Book

Quick Home Workout – Intense and Fast

Sometimes busy lives just get in the way of our fitness goals.  And even if we have time, we can’t always get to the gym – you might need to be at home with your children, waiting for a delivery or repair person, or even working at home and can just take a short break here and there.  But don’t give up on your fitness altogether!  You don’t need to go to the gym every day – here’s a quick but effective workout you can do in just half an hour, and best of all, you can do it at home without any expensive equipment!

Quick Home Workout – Intense and Fast

Last weekend I wasn’t able to go to the gym. I had to stay at home with Kayden, my little boy. My wife needed to go at a meeting with some friends, so I stayed home with Kayden. While Kayden was napping I decided to do a quick workout at home.

Sometimes you don’t need all the fancy stuff from the gym to get a great workout. I did a 30 minute workout,  and  a really good one too!  I just used my bodyweight to create some resistance, and combined it with some cardio.

You don’t need to break the bank to break a sweat. This workout was fast, hard, and intense – just how I like it! So what did I do?  Here’s my workout, and you can try it too!

Warm-up

As a warm-up, I did 30 seconds of jumping jacks alternating with 30 seconds of push-ups, repeating for 5 minutes. If you are not warmed-up after this I don’t know what you need!

Workout

For the workout itself, I did four groups of exercises.

First group:

• 15 lunges for each leg
• 30 crunches on the Stability Ball (if you don’t have a Stability Ball, perform crunches on floor)
• Repeat

Second group:

• 20 Squat and 10 Kick for each leg (Alternating leg)
• Push Up for 30 seconds
• Repeat

Third group:

• 15 Leg Curl on Stability Ball (If no Stability Ball perform a Back Bridge and raise your hips gently up and down)
• 30 seconds Plank
• Repeat

Fourth group:

• 30 seconds Invisible Skipping rope
• 30 seconds Mountain Climber
• Rest 30 seconds and Repeat

Relax and Stretch

Finish up with 5 minutes gentle stretching to cool down.

So, even if you don’t have time to go to the gym, you can do a really good workout in the middle of your living room.  It’s no problem to stay on track with your fitness program, even if you have to stay at home!

Are You Doing Those Mistakes?

I’m sure you train hard, but sometimes you don’t get the results you expected. The reason will be simple. You are probably making some basic exercise mistakes – without even knowing it- and those mistakes will slow down your progress in your weight loss program.

Don’t worry, you are not alone! Today I will tell you what you need to do to get faster results. I will share with you the 3 common mistakes people make when they try to transform their body. You will be able to adjust your program and get back on track with the Express Fat Loss.

So, are you making these mistakes when you try to transform your body? Read carefully because this can save you months – or even years – in your weight loss program! Read the rest of this entry »