Fat Loss Regimen

By: Lauren Brooks

Fat Loss Regimen

Beginning a fat loss regime can be very overwhelming. There are an unlimited amount of training philosophies and diet programs to confuse you. What works for someone can have quite the opposite effect on another person. It can be an extremely frustrating process. You almost have to get your Ph.D. in Fat Loss to understand the healthiest and efficient way to look lean and feel energetic!

In part one of this article, I will share with you a sample nutrition program that has worked for myself, my clients, friends, and family members. If anyone tells you that losing fat and getting a lean physique is easy, then they are full of it!

I will tell you right away it takes hard work to change habits. But with the right program for you, motivation, and support, you can reach your goals and stay there.

If you have good habits to begin with, then making minor changes should not be very challenging. For those who live off of fast food and their only hobby is watching television all day long, then this program will be much more difficult.

I do not recommend anyone starting this program in full force. Gradually starting into the program will help keep you on track and let your body get use to the proper fuel being utilized. Keep in mind that this program is more based on what you put into your body and is not obsessing on counting calories.

This program takes out all processed foods and refined sugars. During the day water intake should be at least 8-10 full glasses of water depending on your size. The nutrition programs I design follows an exchange program. You are never supposed to be starving on this program.

Now that you have a sample nutrition program to follow, I will now provide a sample workout program that will go along with your fat loss program.

I am a strong advocate on body weight exercises and the use of kettlebells for fat loss. You don’t need a fancy $4000 piece of cardio equipment to get the job done. In fact, these exercises will get you the toned look that most people want. (Not just the skinny, flabby look that you get from hours of cardio and no weight training.) And you will also get stronger!

All of these exercises provided below can be done with a dumbbell. I strongly encourage the use of kettlebells, however, because of the way the weight is distributed and the use of a handle. I have seen people over and over again get great results with this Russian tool.

Exercises

Plank

Plank Hold.

Swings

Double Kettlebell Swings.

Turkish Get-Ups

Turkish Get-Ups.

Medicine Ball Twists

Medicine Ball Twists.

Stationary Dumbbell Lunges

Stationary Dumbbell Lunges.

Alternating Kettlebell Overhead Press

Alternating Overhead Press.

This program will work every muscle in your body and will help shed the unwanted fat. Stick to this program for 4 weeks. As it gets easier, try and repeat 4-5 times. You never want to train to failure for this program. You want to leave each workout feeling fresh and energetic.

Use a weight that is heavy enough to where you know you would be able to do 2-3 reps more at most without compromising form. Good luck with your fat loss, and feel free to email me for questions or comments on how you are doing with your programs!

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Born in Australia, training in martial arts since the age of 9. My first trip to Thailand was back in 2007. Since then i have made numerous visits back to the "land of smiles" to feed my addiction of Muay Thai. During the month of November in 2010 i had to decide between working a 9 to 5 job back home for the rest of my life, or sell all my worldly possessions and move to Thailand to live and train for the next few years. Thankfully i chose the latter. I now spend my time training Muay Thai, meeting new and interesting circles of people, sipping coconuts under palm trees on the beach and measuring the cost of everything on how much Pad Thai i could buy with that money.

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