5 steps to Lose Fat Fast!

5 steps to Lose Fat Fast!

First of all, I want to say thank you for joining Hotlanta Bodies Fit Camp blog. Hotlanta Bodies Fit Camp is the Only Fitness Boot Camp in Atlanta that guarantees to lose 2-3lbs of ugly unwanted fat per week.

1.) Eat Portions not calories
In order to melt fat from your body, you must think in portions sizes and not in calories. I’ve found using this method is much better opposed to drastically cutting your caloric intake. Often times people when they count calories will take too few calories and end up slowing up their metabolism and it’s contrary to their goals. You should to be careful of hidden calories. Hidden calories can be found in juices, sodas, fats, and some sugary foods. When food label reading try reading the first 5 ingredients. If you see High fructose corn syrup, hydrogenated oils, sugars, enriched, then you should probably stay away from it. These foods will raise your insulin levels thus have you to obtain more fat.

You should look to include more fiber in your diet as well. Fiber can be found in both fruits and vegetables with little to no added fat or sugar. This will help fill you up as well so you don’t feel like you’re starving yourself. Plus it’s so good for you.

2.) Cardiovascular exercise- Depending on your current fitness level will determine where you should begin. If you are completely inactive, then you could begin walking. However, do not get complacent walking alone. You must progress from there. If you’re somewhat active and already doing something, then I suggest you take it to the next level. This is done by using high intensity interval training (HIIT). Interval training can be done in many areas. You can use a workload at a lower level for a certain amount of time, then you’ll increase the workload for another time. For instance. Interval training can be used in a sprint to walk combination. You may walk at a fairly good pace for 90 sec, then sprint 20-30 . You’d repeat this cycle as many times as you can for 15-20 or even 30 min. Spending long hours doing cardio doesn’t mean you’ll lose more weight or burn more fat. Shorter bursts at more frequent bouts is the most effective way to, this is not how you burn fat

3.) Strength training. To lose fat fast, you will need to build lean muscle. You’re fat burning machine comes through strength or resistance training and this alone. Not through cardio. The most effective form of training is not “isolation exercises, but multi-joint exercises. Multi joint exercises to help you burn more calories in a shorter time frame, build muscular endurance and lean muscle tissue. 1lb of muscle burns 15-50 calories a day. Whereas 1lb of fat only burns around 5 calories a day. Interval Circuit style training with minimal or no rest periods are a good way to get your heart pumping and get the lean body of your dreams. Try to focus on total body exercises instead of isolation exercise. Cutting the amount of time of rest in between exercises helps you to get a great workout in minutes. Also, it’s through the strength training and the building of muscle that will help you to burn fat even up to 48hr post exercise. Strength/resistance training is a key element you must include.

4.) Drink plenty of water. In Hotlanta Bodies Fit Camp we tell explain to our clients that most people don’t know that drinking water and being hydrated this is the key to losing fat fast and your weight loss loss. How much water do you actually need? You need 1 cup of water per 15lbs of weight. Also there are times when people mistake hunger for thirst as well. You must keep your body and the muscles hydrated. When you are dehydrated you’ll put extra work and stress on your kidneys. When this happens they don’t function properly which will limit your weight loss efforts

5.) Change it up! At Hotlanta Bodies Fit Campers, a Fitness Boot Camp in Atlanta they understand and know the program changes. The last thing want to do is begin using the same program or eating the same foods for extended periods of time. Who wants to eat just chicken and broccoli everyday for 90days straight? Who wants to do the same program for 6mos on end? Well if you do, your dream body certainly does not. What happens is people begin to do this because it is easy for them. Your body responds better and will burn more fat if you change it up frequently. You can cycle through the same exercise program for about 3-7 weeks, then you must change it up. You’re body becomes used to the exercise and ends up burning less calories. So to keep you body burning fat try changing your routine every month or so at the least. Hotlanta Bodies Fit Camps workouts change every session. Some exercises may be the same, but the workout changes 365 days a year. We’ve found this to be the best method and yielding the most rapid results.

Implment these 5 little tips you can make a significant change in your body. You can melt the fat and begin to look better naked. Stick with it and you’ll begin to have the body you’ve been dreaming of.

It’s in you, you can do it.

Benson Manento

Breakthrough Sports and Fitness
Hotlanta Bodies Fit Camp

www.atlanta-personal-trainer.com

P.S For more information visit our blog or check out our FREE DOWNLOADS visit www.atlanta-personal-trainer.com

P.S.S- Check below for a short video clip of Hotlanta Bodies Fit Camp a Fitness Boot Camp in Atlanta that guarantees to lose 2-3lbs of ugly unwanted body fat per week!

http://tinyurl.com/5a8cct

Fitness Boot Camps In Atlanta for Rapid Fat Loss

Atlanta’s Only Rapid Fat Loss Program that guarantees 2-3lbs of Ugly Unwanted Fat per week.

For the longest, I myself believed people needed indivdualized attention.  This is primarily because what I was taught while getting certified.  Everybody’s body is different, people are at different levels, others have muscular imbalances and require prerequisite exercise prescriptions before they can progress.  Boy was I wrong.  I was misled.  People may have those sorts of issues but if someone comes to me to lose some weight, what sense does it make on my part to tell them about their posture?  Or spend 30+ sessions trying to relieve tight muscles and not helping them get to their primary goal which is fat loss?

If someone is ready to lose weight, trim up, look better from behind, reshape their body, then my goal to help them meet that request!

Now don’t get my wrong, assessment tests, the determining of which muscle are strong and weak are important, but the primary focus is still to lose weight.  After all, I am not a licensed chiropractor who does subtle muscle testing or a physical therapist helping them for rehab!  I am a Fitness Coach in Atlanta, we run Fitness Boot Camps and my goal is to the my fit campers the results they’re looking for fast!

If you want to shape up and tone, then that’s what we do.  If you’re looking to reduce your pants size, that’s exactly what we do. The program we use is unique.  It’s a proven Rapid Fat Loss program. We use High Intensity Interval Training, combined with an Eternal Eating Nutritional guide that yields amazing results.

The best part about the Fitness Boot Camp is we don’t spend time telling you to do 45min-1hr doing cardio.

If you want an idea of what Hotlanta Bodies Fitcamp a Fitness Boot Camp in Atlanta that is serving to help you look better naked, click here http://tinyurl.com/49qhbp

The Best Fat Loss Drink Ever!

Hotlanta Bodies Fit Camp-Serving to Help Atlanta Look Better Naked!

People do some amazing things when they’re trying to lose weight. During my stint as a Fitness Coach I’ve heard my share of stories of what to drink, what to eat, how to exercise etc. Today I want to share with you one a drink that will help you burn fat fast.

It all goes back to the basics. Our bodies and muscles are primarily water. You can think of the body as a human sponge and it all begins with drinking water. Therefore, water is vital to our bodies. If you want to lose weight, I suggest you drink water and stay hydrated.

When you deprive yourself of water a number of things occur. Dehydration sets in and you prolong your efforts for weight loss. This is primarily due to extra work or the over usage of your kidneys. The kidneys aren’t able to function properly. When the kidneys overcompensate for you not drinking water enough water, it produces hormones in your body that can a direct effect on your heart and can lead to heart disease.

Here’s a few simple tips to know how much water you need to be hydrated and shed pounds. Try drinking a cup of water for every 15lbs of body weight. For example, if you were 150lbs you would drink 10 cups of water per day. I know it may seem like a lot, but it really isn’t. You may also think you don’t have enough time to make trips back and forth to the bathroom. That is only temporary and will pass after a week or so.

Have a cup immediately upon waking. Drink water before, during and after meals. This helps you to make sure you aren’t overeating in terms of calories consumed.

If you feel you’re hungry, try drinking water first. Many times, people often mistake hunger for being thirsty. I know this sounds real simple but that’s exactly what it is. Losing weight is simple and you can do it. So go get you a glass right now and begin to drink the best fat loss drink ever.

As owner of Breakthrough Sports and Fitness and Hotlanta Bodies Fit Camp, we teach this method to all of our fit campers. After being informed, they are expected to take action. Hotlanta Bodies Fit Camp is a Fitness Boot Camp located in Atlanta. We serve to help Atlanta Look Better Naked.

Benson Manento

Breakthrough Sports and Fitness

Hotlanta Bodies Fit Camps

www.atlanta-personal-trainer.com

Do sit ups and crunches get abs?

Q
“Are sit-ups the only way to get abs? Im 5′8 180 and I’ve gotten myself into the routine of running daily. However, are crunches and sit-ups the only exercise I can do to get abs? and can I get abs by running everyday? And is their any other exercise I can do to get them? I’m not looking for huge muscles, just enough so I feel good about the way I look. Please help, thank you”

A-Everyone has abs, including you. Some have layers of fat covering their abs. If you didn’t have abs you wouldn’t be able to stand upright, walk, run etc. Ever notice how a woman who has had a C-section is bedridden for a period of time afterwards? This is because the abdominal wall has been cut.

In order for you to see your 6pack, you need to get you bodyfat low enough for them to show…..doing some situps/crunches and even running is not the answer. The truth is ab exercises will help strengthen your abs, but that’s about it. They DO NOT shrink your belly.
So what I’m saying is you can have the strongest abs in the world and still have an enormous sized waist at the same time.

My best example, take an Offensive/Defensive lineman in the NFL. These guys are 6ft+ and well over the 300lbs range. Humongous athletes. I bet many of them hve some of the strongest abs on this planet, yet do you see a 6 pack? Not hardly. You’ll see a belly and some of them look sloppy. Coaches and player personnel go so far as to test their bodyfat, if they don’t meet the necessary requirments, they’re subject to fines or getting cut.

If you want to lose unwanted ugly fat from your stomach then you must eat the right foods at the right times and follow a sound exercise program. Your exercise program should be in the form of high intensity interval training. Using intervals for both cardio and strength training. Spending long hours running and doing cardio is not the answer either. Shorter bursts at higher intensity’s are the most effective.

The building of lean muscle tissue is what you’re going to need. The muscle you build will help you to burn fat during your resting periods.

Sit ups and crunches- do away with those.

Try core movements and integrating multiple muscle groups. This will help you to burn more calories and build strength. You’re core is the strong tower of your whole body. A weak core, means you’re weak. Your core isn’t just your abs, but includes pretty much every muscle between the middle of your thigh almost up to your shoulders.

Last but not least, give rest periods in between the days you work your core. People who do sit ups and crunches everyday amaze me (they never let the muscle rest or repair). At the bottom of this blog, I’ve attached a youtube link of some of my favorite core exercises. The exercises are advanced, but I will post more for all fitness levels. I just want you to have an idea of how more powerful your body can be when you strengthen and challenge your core oppose to 50 crunches and or 50 sit ups and repeating them everyday.

Devoted to your Success,

Benson Manento

Need a sound program? click below

www.atlanta-personal-trainer.com

PS-here’s the link for youtube it’s less than 1min

http://tinyurl.com/44zsnf

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any of your friends, family, or co-workers that would enjoy it.

7 commandments to burn fat fast!

Today’s Lesson is simple:

Summer is here, hopefully it is not too hot for you yet. I’ve been working very hard to make sure that I meet the needs of the many people who are looking for solutions in their quest to Looking Better Naked.

It’s now June, winter time is just around the corner. So I must ask this question, are you ready for the beach? Or will you be at the beach in a long tee-shirt and pants because you are uncomfortable getting into a bathing suit or swim trunks. If you are having problems developing your summer body, I have 7 commandments you should begin to implement today.

I even dare you to tell yourself aloud until you really believe it in your heart. “Not if I can help it. I can’t control many things in this life, but I will control this body. After all, this body and how we treat is something we do have control over”

Right now perfect time to get into shape before the sizzling summer heat strikes.

I speak with many people everyday of all different shapes and sizes. Many times, people are downright upset about how they look.

Let’s just be honest, it’s not a good feeling to look at yourself in the mirror and not like what you see. Every where you look society has driven and pounded into our heads that “looks are what counts”. I just read a billboard the other day that says attractive people make more money. Last time I checked, having unwanted fat wasn’t as attractive as having a lean body.

Maybe you have tried to include exercising in the past, didn’t see the results you were looking for and stopped. Or, maybe you allowed life to consume all your time and claim you don’t have time to workout? There is a solution to your troubles.

I’m not asking you to dedicate even 1/10th of your time to exercise. Does 2 hrs per week for exercise sound like too much? I didn’t think so, because you have at least 2 hrs to take care of your one and only body right? The key to it is making time.

This is no lie, the “feel good” part of post exercise is my reason for working out.
Doesn’t matter what I’m going through if I get a good workout in, when I’m finished I instantly feel better. Immediately have more energy, and am able enjoy life a bit better (not nearly as much stress).

There are some principles you absolutely cannot do without if you are to have your best body ever.

When looking to turn your body into a Lean Fat Burning Machine, you need to some weapons in your arsenal, to fuel this machine and literally melt the fat off your body.

How would you like to sit down and know that your body is burning fat right now? Even while reading these 7 commandments you can burn more calories and be on your way to a better looking body fast.

Anyway here are 7 commandments that ought to be followed to have a fat burning machine:

1.) Accept and Love yourself! If you’re not a size 2, so what?! Accept who you are and where you are and move on. It doesn’t mean you have to stay there, ultimately it’s on you. If you need to change, take action.

2.) Eat every 2-4 hours. This amounts to about 5-6 meals a day for males and about 4-5meals per day for females.

3.) Include lean protein, carbohydrate and fat at each meal. Lean protein such as turkey, chicken, fish, good fats like olive oil, fish oil would do well here. The key to this is giving your body the necessary things that are beneficial to the body. Not filling it with things that serve little to no purpose.

4.) Drink lots of water. (Duh!) Our bodies are primarily comprised of water. Therefore, to make sure things function properly we need to utilize it. We all know going without water, we would die. Therefore, it’s important to make sure you have 1 cup of water for every 1lbs of body weight.

Example: A person who is 150 lbs would need to drink 10 cups per day equivalent to 90 oz.

5.) Eat 25-35 grams of fiber a day. Fiber is what helps satiate your body (giving you the sense of fullness). Begin looking at the food labels to see if what you’re eating contains fiber. 25g for females and 35g for males, if your fiber intake is too low, get a fiber supplement.

6.) Eat whole natural foods instead of processed “white foods” like white flour, high sugar and low nutrient based foods.

7.) Take a multi-vitamin and an Omega 3 fatty acid supplement every single day. Not 3 times a week, EVERYDAY. If it’s hard to remember to take your multivitamins, make sure you place it in a place that it absolutely can’t be forgotten (i.e next to your toothpaste, you do brush your teeth daily right?) or set an alarm to remind you

Want to know more about how to reshape your body and alter the way you look There are some Insider Secrets to dropping fat that the billion dollar weight loss industry won’t tell you. Now you can burn fat like never before.

What I’m about to show you may very well be the most important link you’ve ever clicked on in your life.

Go to it now:
www.atlanta-personal-trainer.com and check the out the free reports and downloads. Soon, I’ll expose myths, lies and scams the weight loss industry doesn’t want you to know.

Also, forward this to a friend, family member, co-worker invite them to be part of this. Be ready because I am ready to win the fight against fat.

I am excited and have ready to use tips on how to trim fat, get lean and be in the best shape of your life.

Benson Manento

Hotlanta Bodies Fit Camp

www.atlanta-personal-trainer.com