One of the most common questions I get is about fat burners and whether or not they actually work.
Well, I’m glad to say that I’ve known the guys from Examine.com for a while, so when I got yet another question on fat burners, I thought I’d ask these guys.
For those that don’t know, they’ve been around for 2.5 years and are the most respected source on supplement information. So I asked them – “what are the top 5 fat burners that just don’t work?”
5 Fat Burning Supplements That DON’T Work (AVOID THESE)
Conjugated Linoleic Acid (CLA) is a mixture of fatty acids, of which two of them, t10c12 and c9t11, are the most common. It is claimed that CLA can help burn fat and build muscle when taken as a daily supplement via working through a group of receptors known as PPARs.
If looking at research on animals, this is definitely true. CLA is a moderately potent fat burner in rats at modest levels of intake and extremely potent in mice (until they get fatty liver and die). That being said, CLA is also used as a good example on how animal studies don’t always translate to humans.
If we ignore the rodent research and only look at human research, it is incredibly variable, with about half the studies showing it to be useless, and the other half showing very very little fat loss (2-4 pounds over half a year). Even in studies that did show a bit of fat loss, the range was so that some people actually gained weight1,2,3.
Even under the best of conditions, CLA is extremely lackluster. Considering how unreliable the results are, it is not worth taking.
L-Carnitine is an ergogenic aid (performance enhancer) that is also sometimes used for cognitive enhancement. Since of the things limiting fat burning involves the carnitine transport, it is thought that by supplementing with carnitine, you can increase that rate.
Unfortunately, the only time that a deficiency in carnitine exists is usually for people above the age of 704,5 or vegetarians.
If not in those two demographics, it does not help reduce fat, even if obese and exercising6,7.
Garcinia cambogia is a fruit that contains (-)-hydroxycitric acid (HCA), which is the ingredient that hydroxycut was initially named after (if you can remember that supplement). In rats, it decreases appetite and also inhibits fat synthesis from carbohydrates.
Unfortunately, rats are far far more efficient at converting carbohydrates into fats (de novo lipogenesis)8, and the decreased appetite does not work in humans9,10.
Just like CLA, it was promising in animal studies, but was ineffective in humans.
At least the above had some semblance of logic or evidence. There is literally no evidence at all that raspberry ketone work!
There was one study done, and it was in a petri-dish. Even then, all it did was enhance adrenaline signalling at a dosage 1000x the normal dosage11! Considering what we know about absorption and that most raspberry ketones doses are around 200mg, it will never get enough to your fat cells.
There was another study done on rats, and it noted slight weight loss at a dosage of 350mg/kg12. For a 75 kg person, that means 26grams!
Lastly, the one study that is cited as “proof” that raspberry ketone work had only two groups – one that used placebo, and one that ingested raspberry ketones alongside caffeine, capsaicin, synephrine, ginger, and garlic (ie. a fat burner, fat burner, fat burner, and two things that might augment fat burners)13. It is quite telling that they did not compare RK directly with the placebo.
Irvingia gabonensis, also known as African mango, is a plant whose oil is said to burn fat and suppress appetite.
The only “evidence” for it was paid for by its producer14,15,16, and even then, was at dosages that are not practical (just like raspberry ketones). The single independent study17 was highly critical of that research, citing many issues and concerns. Most importantly, there was absolutely no reason gleaned as to why it would even work.
And there you have it, 5 popular fat burners that are heavily advertised on TV that we now know …just don’t work.
I’m not a guy that is huge on supplements but I have to admit that some of them actually do a great job on your body when it comes to fat loss, building muscle and overall health. The list of good ones are just too broad for a blog post like this.
If you want to know more about supplements that actually work for your body and also discover others that are just marketing BS hype, I highly recommend checking out their Supplement-Goals Reference Guide,
This is the most comprehensive guide I have ever seen on supplements and it has been thoroughly researched to ensure you are getting the absolute truth when it comes to choosing the right supplements for your physique goals.
1. Pfeuffer M, et al. CLA does not impair endothelial function and decreases body weight as compared with safflower oil in overweight and obese male subjects. J Am Coll Nutr. (2011)
2. Gaullier JM, et al. Supplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans. J Nutr. (2005)
Wanders AJ, et al. Effect of a high intake of conjugated linoleic acid on lipoprotein levels in healthy human subjects. PLoS One. (2010)
3. Pistone G, et al. Levocarnitine administration in elderly subjects with rapid muscle fatigue: effect on body composition, lipid profile and fatigue. Drugs Aging. (2003)
4. Malaguarnera M, et al. L-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: a randomized and controlled clinical trial. Am J Clin Nutr. (2007)
5. Villani RG, et al. L-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese women. Int J Sport Nutr Exerc Metab. (2000)
6. Broad EM, Maughan RJ, Galloway S DR. Effects of exercise intensity and altered substrate availability on cardiovascular and metabolic responses to exercise after oral carnitine supplementation in athletes. Int J Sport Nutr Exerc Metab. (2011)
Hellerstein MK. De novo lipogenesis in humans: metabolic and regulatory aspects. Eur J Clin Nutr. (1999)
Heymsfield SB, et al. Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial. JAMA. (1998)
7. Kim JE, et al. Does Glycine max leaves or Garcinia Cambogia promote weight-loss or lower plasma cholesterol in overweight individuals: a randomized control trial. Nutr J. (2011)
8. Morimoto C, et al. Anti-obese action of raspberry ketone. Life Sci. (2005)
9. Gaunt IF, et al. Acute and short-term toxicity of p-hydroxybenzyl acetone in rats. Food Cosmet Toxicol. (1970)
10. Lopez HL, et al. Eight weeks of supplementation with a multi-ingredient weight loss product enhances body composition, reduces hip and waist girth, and increases energy levels in overweight men and women. Journal of the International Society of Sports Nutrition. (2013)
11. Oben JE, et al. The use of a Cissus quadrangularis/Irvingia gabonensis combination in the management of weight loss: a double-blind placebo-controlled study. Lipids Health Dis. (2008)
12. Ngondi JL, et al. IGOB131, a novel seed extract of the West African plant Irvingia gabonensis, significantly reduces body weight and improves metabolic parameters in overweight humans in a randomized double-blind placebo controlled investigation. Lipids Health Dis. (2009)
13. Ngondi JL, Oben JE, Minka SR. The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon. Lipids Health Dis. (2005)
14. Onakpoya I, et al. The efficacy of Irvingia gabonensis supplementation in the management of overweight and obesity: a systematic review of randomized controlled trials. J Diet Suppl. (2013)
Have you ever hit a fat loss plateau?
I remember hitting plateaus in the past and getting extremely frustrated. It made me wish there was a way to consistently make progress with my fat loss results. But like most people, I believed that continuous fat loss wasn’t possible. After all, everyone hits plateaus, right?
You can get continuous fat loss results…but there’s a common mistake you have to avoid. If you don’t avoid the mistake you’ll learn about a little later in this article, your fat loss will stall and you’ll hit a plateau.
I got to thinking about this after a conversation I had with my friend Tyler. He told me about his unique fix to the issue of busting through plateaus and ensuring consistent fat loss.
Tyler is a functional training and fat loss expert who has studied with and gathered information from some very diverse experts in the world. He’s learned from professional strongmen (the circus kind), a Russian special forces instructor, a Cirque Du Soleil acrobat, and more!
His training gives Tyler a very unique perspective to conquering fat loss plateaus. In fact, our conversation was so interesting that I asked Tyler to send over an article about what he calls the #1 mistake of the fitness industry.
Give this article a quick read to discover what the mistake is and how to fix it…
Avoid This Fat Loss Mistakes
By Tyler Bramlett, Functional Training Expert, USAW Sports Performance Coach
I remember years ago when I hit my first fat loss plateau…
I thought I was doing everything right. I consistently ate a clean diet and exercised at least 3 days a week. But, my fat loss results stalled no matter what I tried. I didn’t know it then, but I was making a huge mistake.
It’s the same mistake that 99.99% of people make when they face a fat loss plateau.
What is this critical mistake that stopped me and is probably stalling your fat loss too?
The mistake that 9,999 people out of 10,000 make:
They Focus On Sets, Reps, And Resistance While Ignoring Progressive Movement!
Ask yourself this question… How many workout programs use sets, reps, and resistance as the main focus of their workouts? If you think about it objectively, every exercise program out there focuses on getting results through adding sets, reps, and resistance.
While there’s nothing wrong with this approach, it eventually results in plateaus. So, if you want continued fat loss, you MUST learn how to use progressive movement technology to your advantage. Once you do, your workouts and your fat loss results will never be the same again.
Knowing about something and using it are two different things. Therefore, the rest of this article will be dedicated to teaching you the basic principles of progressive movement technology and how you can use them to bust through plateaus for non-stop fat loss results.
Before you learn how to use progressive movement, let’s go over a few basics of what it is and why it works to keep you burning fat.
Progressive movement is easy to understand when you think about a real life example. Who would have a better looking body?
- A person who can do rapid fire jumping lunges, clap pushups, and explosive pullups
- A person who can only do basic bodyweight squats, kneeling pushups, and light dumbbell rows
Obviously the first person’s body will look better, right?
That’s because of this simple principle… Form Follows Function
The greater your body functions (i.e. movement complexity) the better it will look—the better it has to look!
Your body will unavoidably change if you learn the EXACT path from exercises like basic squats to rapid jump lunges or even one-legged jump squats. Progression is the real secret to constant improvement, unlimited fat loss, and a sculpted body! You can learn how to do it (regardless of your starting point) and the amazing results can be yours!
How do you use progressive movement technology in your workouts?
It’s simple. All you have to do is start with the basic foundational exercises of the human body—things like squats, deadlifts, presses, pulls, pushes, rows, and core stability—and create a series of more difficult variations for each of the exercises.
Once you master the basic exercise, in order for you to get consistent results you MUST change the exercise to the next one up the progression and focus on mastering it. (However, you also need to start with the basics. Jumping in at a level you’re not ready for is a recipe for injury and burnout…the secret is in progression.)
Here are examples for the upper body and lower body. Once you can do 3 sets of 10 reps on each (A) exercise, simply move on to the next variation (B, C, etc.) until you can again do 3 sets of 10 reps of the new exercise..
UPPER BODY EXAMPLE:
(A) Kneeling Pushups —–> (B) Regular Pushups —–> (C) Clap Pushups
You can even break it down to more progressive movement steps like in the lower body example below…
LOWER BODY EXAMPLE:
(A) Bodyweight Squats —–> (B) Jump Squats —–> (C) One-Legged Assisted Squats —–> (D) One-Legged Assisted Jump Squats
You can create movement progressions for every single common exercise. All you have to do is start with a basic exercise like the bodyweight squat, and then create a series of steps that make the movement more difficult and more explosive.
The basic goal behind using progressive movements in your workouts is to constantly challenge yourself to make exercises harder—as the exercises and workouts change and become more difficult, your body will unavoidably change too. Say goodbye to fat loss plateaus and hello to the body you’ve always wanted!
Awesome article Tyler!
This article relates back to my own philosophy of fat loss which is: Fat Loss = “IN”effciency
If your body is too “efficient” at doing a certain exercise or workout, then the inevitable result is minimal fat burn at best and a weak effect on your metabolism.
NOTE: This is the very same reason why if you go to the same fitness class in your local gym you’ll find the same people in that class without any damn changes to their bodies.
The more INefficient you can make your body work at doing any exercise or workout the more demand you’ll place on it to burn more fat work itself back to get efficient again.
As you can see, Tyler is the real deal and I know for a fact that he has helped over 500 people transform their bodies using his progressive movement techniques. His little known approach is currently only found in the most advanced training facilities and has yet to hit the mainstream …until now.
And the progressive movement techniques Tyler outlined above are just a glimpse into what Tyler’s created with his new Progressive Fat Loss System called CT-50.
He’s taken all of the knowledge he learned from his unique and interesting mentors and tested them in his private training and transformation programs to design an easy to follow system that will make it IMPOSSIBLE for you body not to change.
The idea is simple… As the workouts and exercises change (i.e. through the use of progressive Movement technology) YOUR BODY CHANGES!
I just had a great conversation with a very smart kid who is making big waves in the Fitness industry.
His name is Nick Pineault and people generally refer to him as the Nutrition Nerd. One thing to mention is that he’s not known as the nutrition nerd because of his propensity to wear striped dress shirts and geeky glasses …it goes far beyond that.
He has literally spent thousands of hours studying research on all things that have to do with food and fat loss.
He knows so much that talking to him is like having your own personal nutrition encyclopaedia and today he wants to give you some important information and reveal the TRUTH behind “Fat Burning Foods”.
I’ll let Nick take it away from here…
Hey Ninja’s, my name is Nick Pineault, author of Truth About Fat Burning Foods, and I’m here to tell you one very IMPORTANT message:
That no matter what anyone says …fat burning foods DO NOT exist.
Pretty ironic, I know.
But the fact is that “fat burning foods” are not what most people think they are…
If you believed the marketing and hype around certain superfoods or supplements, you would quickly be convinced that certain nutrients are absorbed into your body and then start killing fat cells on sight.
It doesn’t work that way my friend.
The REAL definition of a fat burning food is one that will help your entire body function the right way.
If you provide all the different systems inside your body with the right foods, it will be primed to burn fat seamlessly.
What’s the Hype About Calories?
To allow your body to burn off your extra fat, you need to be in a calorie deficit.
There’s no way around this.
However, anyone telling you that the only thing that matters is the amount of calories you consume has basically no understanding of how the human body works.
The kind of foods you eat will also have a huge impact on whether your body starts accumulating body fat, or using it as an energy source.
I would love to be able to tell you that you can simply choose to eat smaller quantities of your favorite processed foods to lose weight… but for a lot of people this will never work.
Fact: Fat loss is affected by every single aspect of your life
This is the one thing a lot of people fail to acknowledge. Every part of your eating, exercise AND lifestyle habits will determine how your body deals with its fat reserves.
For example, the amount of hours you sleep is shown to affect your body fat.
Sleeping enough has been linked to higher testosterone levels – a key hormone for fat loss and muscle building (1), while a lack of sleep increases your cravings and appetite. (2)
In this situation, it’s not like the action of sleeping causes your body to burn fat all night long.
What’s happening here is that sleep helps keep your different fat loss-related hormones stable and healthy. You also keep your appetite normal in the process and get the necessary energy to exercise.
The same thing can be said of fat burning foods
Pretty much like sleep, eating the right fat foods packed with nutrients will help you keep your hormones stable and optimize the way your body can use its extra fat as energy.
So generally, the more nutrient-dense foods will be the best to support your fat loss.
After all, studies have shown that most people are deficient in many vitamins and minerals:
* 80 to 90% adults in the US don’t get enough vitamin D (3)
* 34% of men and 27% of women don’t get enough vitamin C (4)
* Around 74% of adults don’t consume enough iodine — a problem that has increased by more than 4 folds over the past 40 years (5,6)
* One study sponsored by the National Institutes of Health shows that 68% of Americans are magnesium deficient. (7) *Other experts put the number closer 80% (8)
* 40% of all adults are deficient in vitamin B12 (9)
Warning: healthy food scam ahead…
I know most people reading this probably already eat a pretty “clean” and healthy diet – and that’s a good thing.
But through the hundreds of hours I’ve spent in research for Truth About Fat Burning Foods, I’ve discovered that even the healthiest foods we buy in organic stores may be faked and adulterated.
One classic example of this is olive oil:
Studies have shown that a large fraction of all extra-virgin olive oil (the healthiest kind) on the supermarket shelves have been mixed with cheaper olive oils or even refined soybean or safflower oils…
Another example is honey:
We all know that honey is a great choice of sweetener and an awesome superfood, but a recent study by Food Safety News has found that 75% or more of all the honey in the U.S. may be counterfeit and has possibly been mixed with high fructose corn syrup. (10)
I could go on and on with more examples of food deceptions like these two, but that would be too much for one blog post.
If you want to learn more about this then you can read the rest on the controversial article I’ve written here:
Next Page ==> Learn The Truth About Fat Burning Foods
(3) Devesa et al., 1999
(5) Gunton JE, Hams G, Fiegert M, McElduff A. Iodine deficiency in ambulatory participants at a Sydney teaching hospital: is Australia truly iodine replete? Med J Aust. 1999 Nov 1;171(9):467-70.
(6) Hoption Cann SA. Hypothesis: dietary iodine intake in the etiology of cardiovascular disease. J Am Coll Nutr. 2006 Feb;25(1):1-11.
(7) “Dietary Magnesium and C-reactive Protein Levels,” Journal of the American College of Nutrition, Vol. 24, No. 3, 166-171 (2005).
(8) Jaffe R MD. “How to Know if You are Magnesium Deficient: 75% of Americans Are” (transcript), 06/16/05, www.innovativehealing.com
It takes hundreds of crunches to get washboard abs, right?
And you don’t just have to sweat hard — you’ve gotta diet hard too.
Or do you…?
If you asked me that question a couple weeks ago, that’s the advice I would have given you. But I finally met someone who proved me wrong.
Kris Fondran is a yoga teacher with a difference. She’s also got a Master’s Degree in Exercise Science — a cutting-edge no nonsense discipline. And she’s been featured in mainstream mags like Cosmopolitan Fitness and Shape Yoga Journal.
In other words, she really knows her stuff 😉
Kris specializes in transforming bodies and lives by applying a modern scientific approach to one of the world’s oldest exercise systems.
I wanted to put her abilities to the test with one of the toughest physique goals out there. So I asked Kris to share her top exercise for getting those perfect beach abs. And I told her to make it efficient — because you don’t have time to waste!
Check it out.
Build Beautiful Abs with This Cool Move
by Kris Fondran
I can’t tell you how many times my clients and readers have asked me how to get a hot set of abs.
That beautiful “six pack” is probably the most sought-after physique goal for both men and women. And I guess they ask me because I’m in my late 40’s, I’m a busy teacher and mother of 3, and I can still rock a bikini like a 20 year old.
Sure, I get a little red in the face when they point that out. But who doesn’t like compliments?
Want to know what I tell them?
My secret to beautiful abs is yoga. And more specifically, a very cool move called Boat Pose.
Regular practice of Boat pose will help you develop the kind of strong abdominal muscles that form the base of a nice tight core. But the benefits go even deeper.
This pose will also improve the function of your digestive system. And that’s both a health and a physique benefit, because better digestion means you’re absorbing all those crucial nutrients from your food, and you’re sending them right where your body needs them.
Plus, the core strength you build here carries over to every other activity you do. So it’s great if you play recreational sports, or even if you just play around with your kids.
Are you ready to give this amazing core tightener a shot?
Keep these cues in mind while practicing Boat Pose:
– Begin flat on your back in the Supine Base Position
– Inhale and contract your abdomen
– Simultaneously lift your shoulders and legs an equal distance off the floor (about 6 inches/15 cm)
– Your arms and toes should be in alignment
– Breathe naturally for a few breaths, and release the pose on an exhalation by slowly lowering your body to the starting position.
– Repeat 10 – 20 times
– Take a few deep abdominal breaths in between each round to relax your abdominal muscles.
Try doing Boat Pose first thing in the morning because it’ll really fire up your energy for the day ahead.
And it can work the other way around too…
That’s right, you can even do this one in bed. No, not as part of some strange Tantric foreplay — as part of your pre-sleep ritual. It’s a great way to help release the tension that builds up in your body after a long day of dealing with the boss, the commute and the kids.
No matter how you decide to include this cool move in your routine, I guarantee you’ll build a strong core. And you’ll carve the sort of tight beautiful midsection that is the ab-solute hallmark of a Shapeshifter Yoga physique.
Very cool! Thanks so much Kris!
As you can see there’s no funny yoga pants, chanting or crazy contortions involved. Just straightforward targeted movements that work. And one of the best things is the established track record — yoga’s been proven over thousands of years.
I’m really excited about what Kris has to offer, because tight toned abs is just one of the benefits of Kris Fondran’s Shapeshifter Yoga.
And as a cool launch bonus she’s adding in her awesome CardioFlow Workout Program. It burns as many calories as jogging. But it’s more fun and actually reduces your “bellyfat storing hormone” called cortisol.
But this FOLLOW-ALONG video routine is ONLY available for you TODAY, when you invest in Shapeshifter Yoga. Here are just a few of the extra benefits you’ll get from CardioFlow…
- Replace boring cardio machines
- Reduce the hormone that stores fat on your belly
- Get the same fat burning effects as jogging
- Eliminate the joint wear and tear of treadmills and stationary bikes
- Get into a mental “flow” during your workout—have FUN
- Put your body in the exact physiological “fat burning zone”
CardioFlow is Kris’ way of saying thank you for putting your trust in Shapeshifter Yoga.
Her breakthrough approach to scientific yoga won’t just help you shed the flab, lose those stubborn inches and fit into your “skinny jeans”. You’ll also start turning back the clock on aging.
You’ll enjoy high levels of energy, better sex (hell yeah!), deeper sleep, and less stress. AND — get this — she can show you how to do all that in less than 20 minutes a day, 3 days a week.
Next Page => Discover Kris’s secret to nearly effortless fat loss
Movement = Results
By: Tyler Bramlett, CSCS
In this short article I want to introduce you to a little known concept that is starting to grow in the fitness community… This concept can be the thorn in your side that is holding you back from seeing real and lasting results from your workouts…
But first, I’m sure you will agree that there is a consensus in the fitness industry that proper form and movement patterns are pretty basic and simple to understand, right?
This is the root of where the fitness industry made a huge mistake. People pay unqualified, weekend certified personal trainers ridiculous amounts of money to teach them the WRONG way to get real results.
Even worse, the mainstream fitness media is now advocating that everyone adopt high intensity training as their go to fat loss method, without any concern for establishing safe and proper movement patterns.
While I love high intensity training, the problem with this is that many of these complex high intensity movements will end up being done with bad form and will not produce the result people really want.
Here’s what I believe…
The better you move the better your results, and you already know that from 6 Minute Superhuman.
The reality is that most people’s movement, often limited by lack of range of motion hinders their ability to maximize the effectiveness of their workouts and recruit 100% of their available muscles.
When examining improper muscle control and bad movement, we see an ocean of injuries!
Lack of full muscle activation and physical restrictions in your movement limit the results you will get in your workouts and is a formula for disaster!!
Think about it like this…
Who will get better results in their workouts?
The person who has limitless flexibility, control over each and every movement they perform and unlimited access to their available muscle fibers OR someone who has restrictions in their range of motion, poor coordination and no access to their muscles?
Ok so you know this is obvious who will get better results, right?
The reason why I have to make this point so clear is because 99% of people either don’t understand this or simply aren’t applying it…
Let me give you a visual comparison to help you further understand why this is so important. Imagine a workout where both of these ladies were instructed to do 100 bodyweight squats for time – in your opinion, who do you think would achieve greater fitness results?
Person #1 with limited range of movement to include: tight hamstrings, stiff low back, tight hip flexors, hyperlordosis from stress, severe strain from improper spine alignment, and bad form?
Person #2 with flexible muscles, proper form, control and posture alignment?
It’s obvious, right?
The greater the contraction control and range of motion with better form the better physical performance and body transformation results you will get!
This is where most people think to themselves, “I’ll do some yoga and stretch before my workouts.”
Being on Dan’s site you should know that contrary to popular belief, stretching as a means to increase range of motion has little to no effect on increasing your flexibility. Plus it’s been shown to reduce your contraction control which is critical to maximizing the effectiveness of your workouts.
This is so important because researchers who studied the metabolism and performance of people used a proper dynamic movement routine in addition to their workouts not only boosted oxygen consumption during a workout, but also increased upper body strength, flexibility and speed, which all contribute to boosting the results you can get from your workouts!
(Reference: Journal of Sports Sciences Volume 19, Issue 9, pages 693-700, 2001)
This is such important information to know because many people, maybe even you, attribute their lack of fitness results to their genetics, their workout selection or their inability to exercise as intensely as they should.
This is just a LIE!!
Throughout my many years of teaching people how to move better the most frequent complaint and frustration I hear is they don’t quite understand why the person next to them at the gym who is doing the same routine get’s amazing results while they struggle day in and day out and still get nowhere.
The TRUTH is, it’s NOT you, it’s NOT your effort and it’s NOT your fault!!
Whether they know it or not, that annoying person you see always getting the best results was born with or worked hard on the ability to move better then you and this is what causes them to get superior results!
My point is simple… Better movement = better results!
This doesn’t just apply to the gym either…
Picture for a moment, a mom sitting on the bench watching her son play baseball, she needs to lift a cooler, twist to turn around and hand it to the person behind her all while standing up from a seated position, without throwing out her back.
Now that’s a perfect real life example of control, balance, coordination and range of motion, right?
The problem is that this mom, who likely has poor movement, hasn’t ever done that before so when she lifts the cooler and turns, a STABBING pain surges through her back and she crumbles to the ground feeling embarrassed and knowing full well the damage she just caused herself!
But, it didn’t have to be this way… She could have easily avoided this injury if she had only learned to move better.
Just like this mom, many people go their whole lives never truly understanding this link between better movement and better results.
Imagine what you could accomplish if you knew how to move better, you could reduce your chance of getting injured, lift heavier weights for more reps, move through a greater range of motion causing a massive spike in the calories burned and you could get better results from all of your workouts.
So… How the heck can you learn to move better?
Simple… Practice staying conscious of every muscle in your body that you are using. Perform exercises that challenge your balance and coordination. And be consistent with this practice!
Spend even just a few minutes per day on the ground, with no equipment seeing how efficiently you can move from position to position.
Go from seated positions to standing, go from bridge holds to planks, move with intention and control and after as little as 7 days, you will likely notice a difference in the way you move and perform in your workouts and in your daily life.
Now go out there and get moving!!
Next: How To Instantly Burn Fat 21% Faster Using NEW Scientifically Proven 3-Minute Metabolic Ignition Sequences
Tyler Bramlett is the creator of Bodyweight Flow, a 3 minute body weight exercise system used for boosting metabolism, and the founder of www.GarageWarrior.com
In today’s article, from my friend and international fat loss consultant Ryan Faehnle, we tackle what is probably THE biggest misconception causing you to struggle with dieting and fat-burning.
In fact, everyone from your doctor right down to your favorite aunt is probably encouraging you to make this costly calorie mistake. Don’t fall for it…
Why This Calorie MISTAKE Makes You Fatter
— by Ryan Faehnle
International Fatloss Consultant
CSCS, FMS, PICP, BioSignature & PIMST
S&C Coach, Miami University, 2005 – 2011
Did you know that doctors, personal trainers, nutritionists, nurses and even the government are unintentionally (I hope…) giving you the WORST possible weightloss advice?
In fact, 99.9% of them STILL believe this outdated information is relevant, and they stick to this “common wisdom” despite a huge mountain of evidence that it’s flat out WRONG.
I’m sure you’ve heard it before, in some way, shape or form. It goes something like this…
“Eat less and move more.“
Sounds logical, right?
“Calories in vs. calories out.”
We’ve all heard that this simple equation is the key to getting a lean, hard body. And that substituting lower-calorie foods for high-calorie options is the key to having the body of your dreams.
100 calorie package of Oreos anyone?
But if this were true…
Why are “calorie-counters” still fat?
As a society, we’ve been calorie conscious for over 4 decades. And we just keep getting fatter.
So do calories even matter? Is there more that you need to know?
The fact is, the concept of calorie counting has many flaws. But one CRITICAL mistake makes it nearly impossible for you to lose bodyfat with this approach.
So what’s the BIG mistake?
Calorie counting does not take into account the hormonal effect of food.
Most people who try low calorie diets end up eating foods that set off a cascade of “fat-storing hormones.”
For example, let’s compare eating 200 calories from a high-carb energy bar with eating 200 calories from organic butter.
Which of those choices is going to make you fatter?
If you said butter, you’re not alone. 9 times out of 10, the average person will make the same guess. After all, it’s what you’re lead to believe with elaborate food marketing, pseudo-science experts, and celebrity fitness personalities.
Sure, it’s the same 200 calories, but here is what happens hormonally…
When you eat the high-carb energy bar, your body secretes insulin in response to the elevated blood sugar. Insulin is a “building” hormone — in other words it is fat-storing. It takes the sugar in your blood and drives it into fat cells, making them bigger.
The butter, on the other hand, blunts insulin, leading to a more sustained energy release and a feeling of fullness. But that’s not all, the butter actually sends signals to your body to BURN body fat.
So… same calories in both, but certainly not the same reaction in your body!
Unfortunately, many of the commonly recommended “low calorie” health foods are exactly the ones that set off that cascade of fat-STORING hormones. So no matter how low you take your calories, you end up becoming a fat-hoarding machine.
So do calories matter?
Yes, in the big scheme of things, calories do matter. BUT, the HORMONAL effect of the foods you eat is far more important.
To optimize your hormonal response to food, eat plenty of protein & tons of vegetables. Load up on healthy fats like olive oil, coconut oil, and organic full-fat butter. And reserve “starchy” carbohydrate intake to the hour immediately after your hardest weight training workouts, and ONE weekly cheat meal.
Don’t make the mistake of obsessing over the minutiae of calorie-counting without first getting your hormones in check. It will only lead to a mediocre body, endless frustration, a dead metabolism, and guaranteed rebound weight gain.
And by eating the RIGHT kinds of calories, you also prime the ONE type of cell in your body that can give you a fast metabolism and unlock near-effortless fatloss.
Check out the next page to discover what that one type of cell is, and why it’s so important if you want to have a lean body both quickly and permanently…
“Spot reduction” is an idea that’s been around for a long time. The allure of using a cream to magically reduce your thigh fat, or the promise of blasting away belly fat with countless crunches, is nothing new.
And it’s total bull, right?
Well, not so fast.
Up until very recently, I would have told you that there’s NOTHING that can actually target your personal fat zones with any degree of precision. But I recently met a guy who changed my mind.
Ryan Faehnle is one of the world’s top fat loss consultants. In fact, he travels the globe training some of the top personal trainers and coaches in the fitness industry. He’s also a former Division 1 Strength and Conditioning coach for Miami State University. This guy knows his stuff.
And he’s one of the foremost experts on manipulating your hormones to accelerate fat loss with near-surgical precision.
It turns out that thunder thighs, love handles, belly pouches and man boobs can all be traced to very specific hormonal profiles.
You see, Ryan applies the most recent scientific research, along with thousands of hours of in-the-trenches experimentation, that clearly shows specific “fat zones” are directly correlated with certain hormonal imbalances.
Ryan then uses laser targeted nutrition, supplementation and exercise to realign your hormones and get rid of your most embarrassing trouble spots.
I thought this stuff was so fascinating that I asked Ryan to share his top 3 most common problems and solutions that use these hormone balancing principles. I hope you enjoy them!
3 tricks to use if you have stubbornly fat bodyparts by: Ryan Faehnle, CSCS
1. Put a strangle hold on your insulin levels to burst your spare tire
Did you know that most of the foods that are being promoted as “healthy” alternatives these days will actually add thick globs of dense fat on the sides of your waist.
Bagels for breakfast, sandwiches on whole-grain bread for lunch, pasta to “fuel” your workouts, and don’t forget your daily glass of orange juice!
All these mainstream health foods affect a major hormone in your body called insulin. Insulin is a “building” hormone, which means it builds muscle cells and fat cells. The problem is that unless you just finished a hard weight training session, you want to keep insulin levels LOW.
Just think about it. If your day looks like what I’ve mentioned above, your body is flooded with the building-hormone insulin ALL DAY. This means you’re making new fat cells 24/7. Not good!
Insulin-generated fat stores tend to make their way to the love handle area, giving you the muffin-top or humpty-dumpty look.
Getting rid of these fat stores is actually quite simple.
Eliminate carbohydrates other than veggies from your diet except for a one-hour window after intense weight training workouts. And indulge in a single Cheat Meal once every 5-7 days.
The rest of the time, half of your plate should be protein, the other half leafy-green vegetables, and you should have a side of healthy fats such as olive oil or organic butter to go along with it.
That’s it, the optimal meal for insulin management!
2. Gulp down probiotics to take the thunder out of your thunder thighs
One of the best tricks that I have for melting fat off people’s butt and thighs is to super-dose probiotics.
Truthfully, probiotics will help immensely with belly fat, love handle fat, AND fat legs. It’s just too versatile to NOT have in your cabinet.
Probiotics are healthy bacteria that regulate nearly everything that is going on in your internal environment.
They help you break down foods, keep your immune system strong, and speed up detoxification.
Since excessive fat on your lower body is an indication of high estrogenic or toxic load on your body, it only makes sense for you to become a probiotic junkie!
If you’ve got really fat legs and you’ve never taken probiotics before, I recommend taking a hefty dose of them AFTER each of your 3 main meals per day.
You want to take them after the meals so that your stomach acid doesn’t kill too many of them before they make it to your intestines. Remember, probiotics are LIVING organisms, so we want to treat them with respect and not give them an “acid bath” by taking them on an empty stomach!
Probiotics are often low-quality amongst supplement brands (I know, I’ve seen the lab test results of many popular brands), so make sure you buy pharmaceutical grade probiotics.
3. Go for quality over quantity in your workouts to carve out your abdominals
You’d probably be quite surprised if I told you that one way to get leaner is to shorten your workouts.
If you’re taking longer than 50 minutes in the gym (not counting your warm-up), then you’re making friends, not training.
In fact, if you’ve got loads of fat around your belly button, I recommend keeping your workouts to 30 minutes or less!
Now, this should not be a walk in the park; it needs to be 30 minutes of high-quality training with no interruptions, no texting, and no checking out the resident hotties.
The reason I recommend shorter workouts for burning belly fat is because many people have a problem with high circulating levels of the stress hormone cortisol.
Cortisol is an important hormone for the body at certain times of the day, but excess amounts of it can create fat stores right above your beltline.
Long workouts can cause cortisol levels to go haywire, which is counterproductive to getting a lean midsection.
I recommend 3-4 short-and-sweet weight-training sessions per week along with a few intense interval training sessions sprinkled in. Keep all your training sessions to under 30 minutes and you’ll be sporting a six-pack in no time!
Wow, thanks Ryan!
As you can see, Ryan’s approach to getting rid of your trouble spots is totally no-nonsense. There’s no bro-science or silly pills and potions involved. It’s all straightforward techniques that are well researched, but that almost no one knows about yet.
The other thing I discovered about Ryan is that this cool hormone manipulation stuff is just the tip of the iceberg in his brand knew system, The Fat Loss Solution.
He’s packed all the tricks he’s accumulated while training over 5900 athletes and armed services personal — not to mention regular folks and the hundreds of personal trainers he has mentored — into a super straightforward and easy to follow plan for rapid fat loss that simultaneously builds optimal health and energy for the long term.
Next Page => Discover Ryan’s unique fat loss solution
Since yesterdays interview I’ve gotten a lot of comments and questions about intermittent fasting.
First things first: What is Intermittent fasting?
Intermittent fasting (IF) is a pattern of eating that alternates between periods of fasting and non-fasting.
I first learned about intermittent fasting from Brad Pilon author of Eat Stop Eat and to this day it is the book that I credit for changing the way I have looked at eating forever.
In fact, every year he comes out with a new update based on the growing number of research studies being done on the now popular fat loss tool.
He’s on his 7th update now and this book is stronger than ever.
(the pic above was taken in New Brunswick with Dave Ruel, Brad Pilon and Eric Wong)
In the interview we did yesterday I realized that the audio was a little shabby so before getting into the meat of today’s blog post I want to recap what was said in the interview:
1. Intermittent Fasting is a chosen 24 hour period where you abstain from food.
2. It is a very effective tool for fat loss but can be overdone because it is a still a stress on the body just like workouts are.
3. Differences between men and women are minor. I should know this because I’ve gotten hundreds of women to do some form of IF with great results.
My last observation about fasting that wasn’t covered in the interview is that your tolerance to IF largely depends on how many calories you take during a day and this depends largely on your height.
I would not get a big 6 foot 4 dude to even try a fast because he needs a dearth of calories every day to keep him operational.
I find that tall people are most likely the ones to be repulsed by the idea of not eating for 24 hours. Understandably so.
However, I’ve found that people that are 6 foot or shorter do well with IF and can incorporate it easily as part of their lives.
So with that being said, if you are not abnormally tall, here are 7 reasons why you should incorporate some form of IF into your life:
1. Reduced Glucose/Sugar Levels – During a fast your blood sugar levels slowly lowers itself.
By fasting you could decrease your sugar input by anywhere from 15 – 30%. This means that you…
2. Improved Insulin sensitivity – When you have more insulin sensitivity your body stores more fat as energy.
Fasting drastically lowers your insulin sensitivity and also helps your lose more water retention. This means you will look leaner with less fat and less water on your body.
3. Increased lipolysis and fat oxidation – This means one thing and one thing only…YOU BURN MORE FAT.
4. Increased Glucagon – Glucagon is one of the dominant hormones in your body responsible for Fat burning.
Fasting increases the amount of glucagon produced in your body. More glucagon in your body means your body is in a better fat burning environment.
5. Fasting Increases growth hormone which leads to increased fat loss and also slows down the aging process – You are able to produce Growth Hormone by up to 6x with short term fasting and it’s one of the main hormones responsible for increased fat loss, muscle building and looking younger.
6. Fastest way to eliminate waste from the body and lower inflammation – Short term fasting actually helps you eliminate waste in your body and can speed up the healing process.
The research is too early to tell but there has also been evidence to support short term fasting in prevention of asthma and cancer.
7. It’s the Easiest way to lose fat PERIOD. – If you want to lose fat and you want to do it as fast as possible then IF is the way to go.
Not only is it fast (no pun intended) once you get the hang of doing one it gets easier.
And my friend Brad lays it all out in his updated version of Eat Stop Eat.
He’s even added 6 more chapters to the book on:
Fasting and Women
In this edition of Eat Stop Eat he shows why, when done properly, Eat Stop Eat may be the very best weight loss
option for women.
Intermittent Fasting and Leptin
He’s updated Eat Stop Eat to include some very surprising research on the connection between Leptin and fasting, exercise and some chronic diseases.
Intermittent Fasting and Exercise
In this edition he’ll tell you whether or not you need to exercise during a fast to get the most fast burning possible
Intermittent Fasting and Building Muscle
Can you build muscle while following Eat Stop Eat? ABSOLUTELY.
And he’ll tell you exactly how in this new chapter.
Intermittent Fasting vs. Longer Fasts
Brad will explain the dangers of using longer fasts to try and lose weight
Intermittent Fasting and Training
In this chapter Brad explains why fasting for too long or too often is the absolute worst thing you can do for Fat loss.
He’s even added a crazy bonus where if you get Eat Stop Eat before July 19th you’ll get a bonus coaching call where he’ll walk you through his latest edition of ESE and answer your workout/fasting related questions.
If you are not abnormally tall, want to lose fat and do it in the simplest way possible then grab Brad’s
Buy it before July 19th 2013 so you can get on the phone and get coached by the father of IF himself.