Hey! I hope you’re having a great time getting in shape, burning away that body fat and generally living life to it’s fullest. Today I want to share with you another video that I recently recorded that busts a commonly accepted diet myth way out of the water. It’s one of those widely accepted ‘truths’ that really are just complete nonsense, and as you know, I’m on a mission to read the world of all of the lies and untruths that we are fed about fat loss. So without further ado, here is my take on one of the biggest myths around – the idea that you have to eat a low fat diet if you don’t want to be fat, which is simply not true! As you can see from my argument in the video, you do NOT have to avoid dietary fat if you are trying to lose fat. It’s an unfortunate thing that a valuable macronutrient and an undesirable body state, have the same name, but that’s about all they have to do with each other. Yes, it’s true that dietary fat has more calories, but it’s also tremendously beneficial for your body to function and more importantly, it has not been shown that eating fat makes you fat! Honestly, take a look at our society today. We have more people than ever eating low fat diets and yet we are fatter than we have ever been! The real enemy when it comes to weight gain is starchy, processed carbs. Cut those out and leave the healthy fats in. You’ll be glad you did! Oh, and here’s a list of healthy fats for you to incorporate into your diet:

• Nuts
• Seeds
• Saturated fats in lean meat such as beef and chicken
• Avocados
• Olive, peanut, coconut and macadamia nut oils
• Fish oil

Start getting those into your diet today! And if you’re looking for a great diet and exercise plan that gives you EXACT directions that you need to follow to lose fat quickly, I highly recommend that you check out Warp Speed Fat Loss. Not only do you get a complete meal plan, so that you know exactly what to buy, cook, and eat for every single meal for an entire month, but you also get all your fat loss workout plans written for you by the world’s top fat loss expert. If you want to lose weight quickly and you hate all the gimmicky fads that just don’t work, you need to get this program – it’s the real deal. Alright, I’m gonna get back to making more videos and blog posts for you. As always, if you have any questions, feel free to post them in the comments below. Take care, Yudi P.S. If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below and adding it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to lots of goodies like ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

One of the trickiest aspects of losing fat is knowing how to manipulate carbs the RIGHT way in your diet.

And that means that not only do you need to know the right kind of carbs to eat, but you also need to know the right time to eat them.

Last week we talked about the right kind of carbs, so this week I want to talk more about when to eat them – otherwise known as nutrient timing.

Check out the video below where I spill the beans about it all:

So there you go.

If you want to lose fat, you must restrict carbs to ONLY those two times during the day:

• First thing in the morning
• Immediately after a workout

Give this a try in your diet and watch how great the results are.

This is a huge secret to fat loss that very few people know, yet it is devastatingly effective. I hope you enjoy it!

Feel free to leave your comments and questions below.

Take care,

Yudi

P.S. If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below and adding it to your favorite social bookmarking site.

Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to lots of goodies like ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Everyone knows that you need to cut those refined and processed white carbs out of your die if you want to lose fat.

But one problem that many people have is that they don’t know what foods to eat instead.

If you want to lose fat but you love eating bread, pasta and rice and can’t imagine not having them in your diet then you need to check out this video.

In this video I share:

• What exactly  ‘refined’ carbs are and why they are so bad for you
• A healthier (and tastier) alternative to regular bread that is also packed with protein
• The BEST substitute for white rice (this one’s hard to pronounce though!)
• TWO amazing alternatives for regular pasta (very different from each other but both scrumptious!)
• And more!

Check it right here:

See? Healthy eating can be both easy and delicious!

Next week I plan on sharing some amazing healthy recipes that my wife and I have been trying out lately. As always, my newsletter subscribers will be the first to know about them, so if you want to be notified when I put those posts up the blog then make sure to put your name and email address into the signup box in the top right of this page.

I’d also love to hear your input about what healthy recipes and foods you incorporate into your diet on a regular basis. Leave your tips in the comments below – I can’t wait to read them!

Take care,

Yudi

P.S. If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below and adding it to your favorite social bookmarking site.

Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to lots of goodies like ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Ok, so you’ve been spending a bunch of time in the gym busting your butt working out.

You’ve been working out like an animal, and you feel like you’re really putting some hard work into getting the body you want.

And yet, you’re just NOT seeing the changes you want in your body. ARGH! SO FRUSTRATING!!!

If that describes how you feel, it’s VERY important that you check out this post and video, because they will show you the secret that you’re missing that’s stopping you from getting results.

In fact, it’s so important that I managed to get everybody’s favorite internet fitness dog Tali to get on camera with me to talk to you about it.

And you should know that Tali is VERY busy, she usually can’t fit activities like this into her schedule. She’s far too busy sleeping, chewing on her bone and trying to steal human food. So this info MUST be good!

Check out the video below to find out:

• Why you have the wrong approach to fat loss if you’re trying to burn calories during your workouts
• Why you MUST always think about the OTHER 23 hours of the day
• Why you shouldn’t hop on the treadmill when you’re trying to lose fat
• The key components to keeping your metabolism high all day long
• What it sounds like when Tali yawns (listen closely at 1:44 in the video)

It’s as simple as that guys.

All of the progress you make in your fat loss journey comes from keeping your metabolism high around the clock, not just for 30 minutes while you’re working out.

I’ll be back soon with more videos about different strategies you can use to keep that metabolism revving all day and all night long. Until then, leave me a comment to let me know what you think. Or if you don’t want to leave ME a comment, at least leave one for Tali. She reads and replies to every single one.

Take care,

Yudi

P.S. If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site.

Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

The Most Hyped Diet Study Ever?

You see, a recent laboratory study indicated that rats who were fed a very low calorie diet lived longer than rats who ate normal diets. Interesting findings, for sure, but not quite worthy of the huge generalizations that were made as a result, with scientists proclaiming the idea that the same principle would apply to humans.

Suddenly, all kinds of magazines and mainstream media have been telling people that the secret fountain of youth is to live on a calorie restricted diet, causing even MORE people to start eating less food, hoping to lose weight and turn back the clock in the process.

Where’s The Proof?

Just How Low Are We Talking?

Living Longer = Living Inactive?

Lastly, even if calorie restriction does help you live longer, you’ll likely be spending those extra years inactive and nursing some disease or disability.

Restricting your calories without proper design and modified exercise can lead to lower bone density, nutrient deficiencies and a lack of the essential fats that are crucial for cognitive and physiological function.

You could very well be more at risk of developing osteoporosis and other debilitating diseases usually correlated with aging – and the research has not yet been done long term to show that this won’t happen when severe calorie restrictions are placed on the human diet.

The Honest Truth About How Long You’ll Live

We all know those people who smoke, drank and ate terribly their whole life and lived to their late 90s, and we also all know someone who was the consummate health nut and died young.

Life span is a product of genetics, lifestyle, medical treatment, preventive healthcare, mental state and a whole host of other factors. To say that prolonging life is all about restricting calories is misguided and frankly unproven.

The Bottom Line

Final Thought

In this blog post I’ve laid out all the reasons why I don’t buy into the calorie restricted diet hype.

But having said that, I understand that you might still want to try it and hey, it might suit you well. So go ahead and try it out for a while if you want and see if it’s for you. But do it intelligently and don’t just run after what you see on TV, blindly believing it to be the truth.

Think, discover, explore and test it for yourself. That’s always the process you should follow when it comes to health, fitness and wellbeing.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

In our last blog post, we talked about social support being the number 1 success factor in fat loss that most people are overlooking. We mentioned that there were 3 key ways to utilize the internet to get your fat loss social support, and we discussed the first 2 of these 3 methods (if you missed that post, click here to read it). Now we move onto the third step, which is using online social networking sites like Twitter and Facebook to help make sure that you never deviate from your fat loss program.

First, let’s talk about Twitter. Twitter is a ‘micro blogging’ website, which means that the purpose of it is for you to write about everything you’re doing over the course of your day and to interact with others who are doing the same. But the twist is that you have very little space in which to do it – 140 characters to be exact. So you have to be very short and pithy with what you say, no rambling or long winded posts. You have to get to the point.

However, this requirement actually makes Twitter an amazing medium to connect with other people, because you are pretty much forced to keep rolling out new little posts throughout the course of the day which makes the site incredibly dynamic and interesting. I’m not going to give you a whole write up on how to use the site here, since many others have done a great job of that already. Check out this link for a good guide for newbies who are just getting started.

So how can you use it for fat loss? Easy! By building up a network of other people who are also interested in fat loss and who will help you stay on track.

And the first person in your network should be yours truly! Follow me and I will follow you back and we can stay in touch constantly throughout the day, keeping each other accountable. We can post our meals, workouts and motivational tips and help keep each other on track. Once a few of us start using twitter to connect with each other, we can all use the hashtag #lfaw (click here if you’re not sure what a hashtag is) when we post something and then all of us can keep track of each other in one big central discussion. Together, we will be a community of people always keeping tabs on each other and encouraging each other throughout the day.

Think about how amazing that will be! Twitter is extremely powerful for getting the social support that you need and I want you to start using it with me today.

The second way for you to use social media is to join the Facebook fan page for Lose Fat At Work, right here. I only just created the page a few days before writing this post, so at the moment we are just getting up and running. The great thing about this page is that it will give us all another chance to connect on a personal level and help each other in our day to day quest to be in the best shape we can be.

Unlike twitter, here you can go into more detail about how you’re feeling, where your struggles are and can discuss topics in depth. There’s no limit on how much you can write, so we can have much more in depth discussions about our lives and our fat loss goals.

Using those two resources, in conjunction with this site, will allow all of us to use this secret weapon of online social support to make sure that we never fall off the wagon, never lose sight of our goals, never lack motivation. Together, we can achieve amazing things.

So make sure that you go ahead and take action by doing these things today. Don’t leave it until tomorrow. You now know the secret weapon to fat loss success that 99% of people out there have never even thought about. Why wait to get started using it?

I can’t wait to become a part of your social support network online, and I can’t wait to have you as part of mine.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Last week we talked about how to get rid of fat in your problem areas. This week I want to take you beyond the ‘theory’ of how to do it and actually show you how you should eat and work out to get rid of a common problem area that people often ask me about – muffin tops (a.k.a love handles)

Get Your Nutrition On Track

The first thing that you need to do if you want to get rid of your muffin top is to get your nutrition fixed up. This is because the fat that gets stored around your hips (i.e. muffin top) is generally caused by high levels of insulin in your body. This is usually as a result of eating too many processed carbs or sugary snacks.

So I would say that definitely the first and most important step to getting rid of a muffin top is to cut out as much ‘junk food’ as you can and to make sure that your carb intake is restricted to fruits and veggies instead. Also, if you’re going to eat more sugary or starchy carbs, make sure that you only eat them immediately after exercising as your body is less likely to store them as fat at that time.

How To Structure Your Workouts To Lose Love Handles

Next, let’s talk about how you should structure your workouts to get rid of those love handles.

As far as exercises go, I would say that using whole body interval training is definitely the best way to go. Sure, you can add in a few exercises that target that area specifically, but since spot reduction is not really possible you’d be better off doing a full body routine that will burn fat from your entire body all at once.

So, here are some examples of great total-body exercises that I would recommend:

• Squats
• Squat thrusters
• Deadlifts
• Lunges – static, reverse, forward, and lateral
• Planks
• Side planks
• Mountain climbers
• Cross body mountain climbers
• Exercise ball rollouts
• Bent over dumbell rows
• Bodyweight rows
• Squat to rows
• Seated rows
• Pushups – all different grips and hand placements
• Standing cable presses
• Chin ups
• Push presses
• Inchworms

Those are just a few of my fave exercises for total body fat loss. If you want to see a list of over 50 awesome exercises you can slot into your workouts to ramp up your fat burning to amazing levels, be sure to download my free functional training for fat loss ebook.

Sample Fat Loss Programs For You To Try That Will Banish Your Muffin Top For Good

Now, if you wanted to put these exercises together into a fat loss program, you could do one of two things:

1) You could either string a bunch of those exercises together into a fat burning circuit, or

2) You could put a bunch of those exercises together as an interval training workout.

To illustrate the difference between the two, here are some sample workouts (one circuit workout and one interval training workout) that would burn fat from your whole body while also really hammering the side of your core (where the muffin top is): 1) Circuit workout:

Directions: a) Do 12 reps of each of the following exercises and then move on to the next exercise in the circuit immediately with no rest in between. b) At the end of the circuit, rest for 60-90 seconds. c) Repeat the above steps 3 times each for a total of 3 total body fat blasting circuits.

• Squat thrusters
• Pushups
• Reverse lunges (12 reps for each legs, do both legs before moving on to rows)
• Bent over dumbell rows
• Cross body mountain climbers

2) Interval training workout

Directions: a) Perform as many reps of the following exercises as you can (or for side planks, hold yourself in the position) for a 30 second duration b) After completing each exercise, rest for 30 seconds c) After resting, move on to the next exercise in the workout and once again complete as many reps as you can in 30 seconds d) After completing the lateral lunges, rest for 30 seconds and then start the process again from the bodyweight squats e) Keep repeating the above steps over 5 times in a row for a total workout of 15 minutes.

• Bodyweight squats
• Side planks
• Lateral lunges

Notes: With the side planks and lateral lunges, stick to just one side of your body per set. So for example the first time through this 3 exercises, you would hold a side plank on your left side for 30 seconds and you would do as many lateral lunges on your left leg as you could in 30 seconds. Then, the next time through, you would hold your side plank on your right side for 30 seconds and do lateral lunges onto your right leg.

You want to make sure that your first set is on your weaker side so that you end up doing 1 extra set on your weaker side as opposed to your stronger side. So if you’re right handed, you would do a side plank and lateral lunge to your left to start off with.

It’s That Simple

That’s just a little example of how to plan a workout so that it maximizes your fat burning. If you make sure that you’re eating well and do total body interval or circuit training, you’ll find that not only do you lose fat from your muffin top, you’ll lose fat from everywhere else too!

If you have any questions or if you’d like me to film videos of these workouts or explain anything in more detail, make sure to let me know in the comments.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

I get a lot of questions asking me about how to lose fat from particular areas of the body.

Some people want to lose belly fat, others want to get rid of their saggy arms or cottage cheese thighs. Some even want to get rid of their double chin.

And that’s only natural because we all have ‘problem areas’ that we’d love to get rid of more than anything else.

My first response when people ask me how to lose fat from a particular body part is:

You can’t spot reduce.

This is a fancy, personal trainer way of saying you can’t isolate your fat loss to just one area. You can’t concentrate all your fat loss into one body area and lose nothing from another. The human body just doesn’t work that way. It’s all one unit, and it gains and loses fat as one unit.

The reason why you have more fat in certain areas than others is because genetically you are programmed to store fat quicker and to a greater degree in some body parts. Two people can have exactly the same body fat percentage yet one will have fat arms and a flat stomach and the other will have a fat stomach and toned arms. It all depends on your genetics.

And what this means is that in order to lose fat from your ‘problem areas’, you have to lose fat from your entire body. You can’t control where your body gains or loses fat quickest. If your body decides that the last place you’ll fat is your arms, you might lose a bunch of fat in other parts of your body before you see a change in your batwings.

So the first thing you need to know if you’re trying to improve your appearance is that you can’t target fat loss to one particular area. Doing arm exercises won’t make you lose fat in your arms if they’re your problem spot. Doing leg exercises won’t help you get leaner thighs if that’s the last place your body wants to get rid of fat.

The only way to tighten up your ‘problem areas’ is to lose fat from everywhere. Read that twice and make sure you understand it, because it’s really important.

Keeping Your Muscle To Lose Fat

However, another important thing you need to know is that you CAN add muscle to just a particular body part. If you work out your arms you are not going to build muscle in your legs, and vice versa. Now, do you remember how a little while back we spoke about how important it was to make sure that you lose fat and not muscle? The only way you can be sure that you are losing fat and not muscle is to ALWAYS focus on using resistance training to add toned, lean muscle to your body. (This doesn’t meant getting huge or packing on tons of mass. It just means adding lean, toned muscle – the kind that all of the world’s top cover models have. The good kind.)

Scientific studies have shown that people who work out with resistance training maintain lean muscle, even if they are eating very few calories and are losing lots of weight. Simply put, if you are working out with weights (or doing equivalent bodyweight exercises) your body has to keep stores of muscle and get rid of its fat stores instead. This even works in pretty extreme situations, like fasting. In fact, fitness experts like Brad Pilon have conducted research that shows that even if you’re fasting for 24 hours, as long as you do resistance exercise you will maintain your muscle mass and not lose it, despite not taking in any calories at all!

So it’s VERY important that you do resistance exercises for your entire body to keep that lean muscle and make sure you lose fat instead. This is EXTRA important in your problem areas, since your body loves storing fat there and will do whatever it can to keep that fat and avoid getting rid of it. So you can bet that if there’s muscle to use as energy instead, your body is going to choose to burn that instead of fat in those body parts. Therefore, we want to make sure that your body has no choice but to save the muscle and burn the fat instead by doing some extra resistance training in those areas.

Doing Extra Ab Exercises

So for example, if your body stores a lot of fat around your belly, feel free to add in some extra ab work. I’d encourage it. Just don’t make the mistake of doing tons and tons of ab exercises, while neglecting the rest of your body and following poor nutrition habits, thinking that all that ab work is going to get you a six pack. Because it won’t. You have to get rid of fat from your entire body first, and there’s no way around that. All that extra ab work you’re putting in just ensures that when your body fat does get low enough that it needs to look to that abdominal area for energy, it won’t be able to choose to burn muscle instead of fat. It’ll have no choice but to eat up that ugly belly fat, leaving only a toned, lean, flat stomach behind.

Summing It All Up

So, to sum it up, the answer to getting rid of problem areas is pretty simple:

• You need to lose fat from your entire body since you can’t target fat loss to one area
• You want to make sure that you’re doing resistance exercise during this process to make sure that your body is burning fat, not muscle
• As you lose fat from everywhere else, your problem area will eventually follow and start losing fat too
• Put in a little extra work on your problem areas to ensure that your body burns fat and not muscle in those spots
• The end result: An entire body that’s lean, toned and devoid of fat

Easy! Well, ok, making it happen isn’t actually THAT easy, but the idea behind it is.

Eat and train the right way to lose fat and you’ll not only get rid of your ‘problem areas’ but you’ll also end up toning and leaning out your ENTIRE BODY in the process. Pretty sweet deal.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

The Magic Fat Loss Formula

Everyone is always searching for that elusive secret that will allow them to magically get thin without having to do any work for it. The idea of magically tricking your body into losing fat is one that has entranced our generation, with millions spent in research every year trying to find that secret formula.

If you ask me, all of this is a futile cause that will never amount to anything. Because in life, you can’t ever get something for nothing. That’s just not how it works. That’s why all of those get rich quick schemes and fat loss supplements that constantly flood the market will always be nothing more than a scam – because it simply isn’t possible to achieve long-lasting, meaningful success without putting in the hard work to make it happen. Even the most successful people in the world who now spend their days just kicking back while the cash flows in will tell you that they only got to that point through sheer hard work and sweat equity.

Now, with that being said, I do believe in finding ways to leverage your effort so that it takes the least possible amount of that effort to produce results. The fact that you’ll have to put in the work is a given, but ideally we want to make that work as efficient and effective as possible so that it gets us to the end goal with the fewest possible hiccups.

And this is where it gets interesting for fat loss.

Because while you can’t ever lose fat without putting in some kind of effort or willpower or action, you can leverage this effort to make your fat loss MUCH easier.

It’s a little secret that only the best personal trainers and the most ‘in-shape’ people in the world know, and once you make this change to your own workouts, you’ll find that fat burning is easier than it’s ever been before.

You’ll spend less time working out, your workouts will be MUCH more interesting and fun, and you’ll never leave the gym feeling like you wasted your time ever again.

Interested? Keep reading…

The Magic of EPOC

Recent scientific research has shown that there’s a special process that happens in your body after you do a particularly challenging workout.

It’s called Excess Post-Exercise Oxygen Consumption (EPOC), and it’s the key to getting twice the fat burning results from your workouts while spending half the time working out.

Simply put, EPOC refers to the fact that after exercising, your body needs to keep burning calories in order to get your body back to its normal state. Your body has been overloaded by all the exercise you’ve been doing, and in order to recover and get back to its steady resting state, where survival is easiest, it needs to make sure that all of that damage is repaired and all of the physiological functions that are now on overdrive are calmed down and put back to normal.

But that takes work. And in order to do that work, your body must keep on using fuel for energy (which in this case is its fat stores). To give you an example that might be easy to relate to – it’s the same way that your car’s enginge keeps chugging and clicking away after you turn the car off. Even though it’s no longer running, it needs to expend a bunch of energy in order to cool itself down. Your body is no different, and this ‘afterburn’ effect happens every time after you do strenuous exercise.

EPOC And Fat Loss

As you can imagine, this process is HUGELY important for fat loss. After all, if you can maximize your EPOC during your workouts, it effectively means that the fat burning effect of your workouts keeps on going for hours, even after you’re not exercising anymore!

And the best part is that we’re not even talking one or two hours here. Research has shown that certain types of workouts keep your body burning fat for 48-72 hours (that’s 2-3 DAYS) after you finish exercising.

It’s like the fat loss jackpot. Do the work once and reap the benefits over and over again for days afterward.

How To Get The Most Bang For Your EPOC Buck

So what are those ‘magic types of workouts’?

The very same kind of workouts that I talk about constantly on this website of course – interval training!

Interval training, simply put, is where instead of just exercising at one steady intensity for a long period of time, you mix it up by alternating periods of high intensity and low intensity exercise. This method of working out allows you to keep your heart rate pretty high for an extended period of time, while simultaneously not overexerting yourself or having to spend hours working out

In fact, interval training has been shown to be 9 TIMES more effective for fat loss than regular steady state cardio, and you can get far superior results in just a fraction of the timethat you would spend doing steady state cardio.

An EPOC Focused Workout

For those of you who aren’t exactly sure what an interval training workout looks like in action, here’s a little example of a beginner interval training session for someone who is new to working out or hasn’t exercised in a long time:

1) Do as many bodyweight squats as you can in 30 seconds 2) Rest for 1 minute 3) Repeat the above 2 steps over and over again for a total of 20 minutes

If you were a little more advanced and had been working out for a while, then you might do a more advanced workout that would look something like this:

1) Jump rope as fast as you can for 20 seconds 2) Slowly jog on the spot for for 40 seconds 3) Repeat the above 2 steps over and over again for a total of 15 minutes

If you were REALLY in great shape and wanted a killer advanced interval training workout, then it might look something like this:

1) Sprint on an exercise bike for 20 seconds 2) Rest for 10 seconds 3) Repeat the above 2 steps over and over again for a total of 8 minutes

Taking EPOC To The Next Level

The above examples show you how to maximize your gym or home workouts to get the most EPOC, but what about if you wanted to do more than that?

What if you wanted to keep revving up your metabolism with EPOC throughout the course of EVERY day, even when you can’t spend those 20-30 minutes in the gym?

Let’s say for example that you have a very tight deadline at work and your wife is sick. There’s just no time to work out for that week. What do you do to keep that metabolism revving high?

Or maybe do have time to work out a couple times during the week, but only for 10 minutes each time. As great as EPOC is, you’re likely not going to be able to really lose much fat if you’re only spending 20 minutes a week working out. But you just don’t have any more time to spend at the gym. What do you do to harness the benefit of EPOC even with your time restrictions?

The answer is simple, and if you’ve been reading this blog for any length of time, it will be obvious to you.

The Power Of Micro Workouts

You do Micro Workouts! By squeezing in short little bursts of interval training throughout your day in the form of micro workouts, you’ll be able to leverage even the tiniest amounts of free time that have available during your work day to help keep your EPOC high and keep you burning fat.

It’s the ultimate way for busy people who have very little time to work out to keep body fat at bay and keep your metabolism constantly running on high.

Each time you have two minutes to spare during your day, jump up and do a micro workout. Since micro workouts are essentially mini interval training sessions, you’ll constantly be pushing your body to burn fat by inducing EPOC.

Each week, we introduce a new Micro Workout of the weekhere on LoseFatAtWork.com. This week we didn’t have one due to technical difficulties, but I’ve already got next week’s workout planned and it’s a doozy. If you want to be notified every time we post a new Micro Workout for you to follow along with, make sure to sign up for our newsletter in the box at the end of this email or in the top right corner of your screen.

Meanwhile, if you want to see a micro workout in action, you can check out last week’s Micro Workout of the week.

Summing It All Up

So now you know the secret formula to losing 9 times more fat in just a fraction of the time. To lose body fat, you MUST leverage your workouts as much as possible by using interval training and micro workouts. This will ensure that you’re getting the benefits of EPOC and burning fat long after you’re finished working out.

You’ll still have to put in the hard work, but the difference now is that you’ll keep reaping the benefits over and over again even after you’re done. All the other people in the gym will wonder to themselves how you stay in such great shape while spending only 20-30 minutes working out, while they spend hours sweating away doing long slow cardio only to see no results.

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Are Weight Loss & Fat Loss The Same Thing?

Yesterday, we spoke about weight loss and the various theories that underpin how to do it successfully. However, there was one key point that we neglected to mention – the distinction between losing weight and losing fat.

What? You mean you didn’t know there was a distinction?

Well, there is. And it’s a big one.

Why The Number on The Scale Can Be A Big Fat Lie

The problem that a lot of people experience when it comes to getting in shape is that they focus almost exclusively on losing pounds, not on improving their body by losing fat. Worse yet, they mistakenly think that they’re the same thing.

I’m here to tell you, they’re not.

Looks vs Stats

Let’s get the whole matter straight but defining the two different sides.

Losing pounds involves simply reducing the number that you see on the scale. It means that your body weighs less now than it did yesterday. The reason for this difference in value is ignored, even though it could be coming from many sources. By this measure, if someone lost some toned muscle and retained fat, they would still have lost weight overall on the scale, and so someone looking to lose weight would still consider this change a success.

Losing fat, on the other hand, involves making sure that when your body burns up some its stored excess energy sources, the sources that are used are fat sources and not muscle sources. In practice this could mean that the weight on the scale doesn’t change at all, or perhaps even goes up a little. However, the person will be able to see noticeable results in the mirror and with the tape measure and will look and feel better. According to this approach, scale weight is irrelevant – improving the way you look and feel is all that matters.

Ask Yourself…

Looking at the difference between losing weight and losing fat with the above distinction in mind, which of the two do you think is better? Would you rather weigh less even though you look worse and appear flabbier and softer than ever, or would you rather weight the same or more but look thinner and have a smaller waist?

It’s obvious to anyone with any common sense that fat loss is the goal, not weight loss. If you’re losing inches and getting lean and hard, does scale weight really matter? One word: no.

One Thing You MUST Understand If You Want To Succeed At Getting The Body You’ve Always Desired

One of the first things you need to come to terms with in your quest to lose fat is that in order to do so effectively, you need to build some muscle. This applies to both men and women. Due to the pumped up steroid freaks of the bodybuilding world, many people (women especially) have adopted the attitude that anyone who works out with weights will instantly become a hulking mass of muscle, which couldn’t be further from the truth. Firstly, even if you work out regularly with heavy weights, packing on muscle is not easy to do. Ask any skinny teenager who is desparate to put on some muscle and he’ll tell you – it’s HARD. So it’s nice that many people flatter themselves by thinking it will come easy to them but the truth is that just ain’t gonna happen.

Secondly, you need to realize that Men and women have different physiological and hormonal compositions, and so the same exercises are going to result in very different transformations to their bodies. Additionally, weights are simply a method to stress your body in a way that makes it burn fat and look better. That change results in a nicer looking body, whether you’re a woman or a woman. For men, that change will take shape in the form of a lean, strong, muscular physique. For women, that change will take shape in the form of a lean, toned and sculpted physique.

Think of male and female professional athletes who play the same sport. They train the same way, eat the same way, do the same exercises and movements, but yet they don’t look alike because one of them is a man and one is a woman. Here’s an example: tennis. Maria Sharapova and Roger Federer are both world class players. Do they have the same body? No way!

How To Lose Fat Instead Of Weight

Alright, now that we’ve got you comfortable with the idea of building lean muscle using resistance based weight training, we can go back to discussing how to make sure that you lose fat instead of weight.

Essentially, when you put your body in a caloric deficit, by consuming fewer calories than you burn, your body is going to respond by eating up some of its stored tissue. That tissue can come from one of two sources – either fat or muscle. It’s got to be one of the two (we’re forgetting things like water retention and such for now because they’re beside the point).

Therefore, if you lose muscle, you’re going to still have a bunch of fat left behind. Additionally, since muscle weighs more than fat, what will sometimes happen is that you will actually lose weight, but not look any skinnier or smaller. This is commonly known as the ‘skinny fat’ phenomena, where someone has a generally weedy overall look but still has saggy fat in all the wrong places. If you’ve ever found that you’ve lost weight only to have even more loose skin and flab than ever before, you’ll know what I’m talking about. This is a great example of why focusing on losing weight can be counterproductive.

Conversely, if you lose fat, what you’ll be left with is toned, lean muscle instead. In real life, this will take the form of a ‘hard’ body that looks better in the mirror and has lost inches in all the right places. Of course, since muscle weighs more than fat, you may not have actually seen much of a change on the scale, but you’ll look noticeably better to both yourself and others.

So, with that all said, it’s obvious that the key to getting a great body is to focus on losing fat and building muscle. Now, many people will tell you that you can’t do both of these at once but I’m here to tell you that that’s wrong. If you’re eating well and exercising well, you absolutely can improve your body dramatically by both putting on lean muscle and dropping fat at the same time, especially if you’re a beginner.

Losing Fat And Building Muscle: The 4 Step Process

Making this all happen is much simpler than it sounds. All you have to do is follow these easy steps:

1) Maintain a negative energy balance every day so that your body has to tap into its fat stores for energy.

• Eat healthy, calorie light foods like lean proteins and veggies for your meals so that your meals are less calorie dense.
• Move around as much as you can during the day and make sure to get in your micro workouts and regular workouts in order to burn more energy.
• Put these two together and you’ll soon be burning more energy than you’re eating, creating a negative energy balance.

2) Ensure that your diet includes plenty of protein.

• Protein is the building block for lean muscle. In order to build muscle, you need to ensure that you’re getting lean proteins like chicken, fish, eggs and soy at every meal.

3) Use resistance-based exercise to ensure that you build and maintain your lean muscle.

• In order to build and maintain muscle, you have to be using it by doing resistance exercises. These can either be weighted or bodyweight exercises – the key is that you overload your body through putting progressive ‘stress’ on it.
• Resistance training will also ensure that your body maintains its lean muscle and uses your fat stores for energy, instead of the other way around.

4) Use interval training and micro workouts to keep your workouts short and focused on burning fat, not muscle.

• Long workouts, especially traditional cardio workouts can be counterproductive when it comes to building muscle and losing fat. Ditch them and use high intensity interval training and micro workouts instead to make sure that your body burns away stored fat, not muscle.

That’s it! Simply maintaining these good exercise and nutrition habits over the long term will result in losing fat, gaining lean muscle, building a fantastic body and ensuring your health and wellbeing.

Summing it All Up

Well, this blog post has been quite a journey. We skipped from one rant to another, debunking various fitness myths along the way. And we ended up with not only a solid rationale for why eating and exercising right are so important for fat loss, but also with an easy to follow 4 step blueprint that can be followed every single day to ensure that you meet your long term fat loss goals.

Let’s put it all together with a few axioms, shall we?

1) Fat loss and weight loss – definitely NOT the same thing.

2) Losing fat should always be our goal, losing weight is irrelevant.

3) Training with weights and adding lean muscle will make your body look better, whether you’re a man or a woman.

4) Being lean and toned is the goal, NOT being skinny fat.

5) To build muscle and burn fat, you need to eat well and exercise the right way – both of those are inextricably linked. You can’t have one without the other.

Clear? I hope so! As always, if you have any questions or thoughts of your own that you’d like to add, feel free to do so in the comments below.

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