OK,

I admit it…

I used to listen to Snoop Dog when I was in High School and I still have a soft spot in my heart for the “Dog Father.”

I am writing to you today not about Snoop but a little article I was reading in a recent Men’s Health magazine.

What does this have to do with fat loss and helping you achieve your fat burning goals?

Bear with me, I’m getting there…

Anyway, the article was sharing a cool little statistic from the American College Of Sports Medicine.

Here it is:

“Data from this past summer at the 54th American College of Sports Medicine annual meeting found that dog owners who regularly walk their canines have a significantly lower body-mass index, along with daily activity levels that are 11 percent higher, than those who don’t walk their pets.”

This caught my attention because this past summer my Fiancé’ and I added a little snoop doggy dog to our home, her name is ‘Noble’ and she is a cute little English Bulldog.

This little girl has amazing amounts of energy and ALWAYS want to play!

Since we added her to our home we go for walks all the time with her, we play tug of war with her chew toys (this is a killer workout in and of itself!), I take her outside for ‘pee breaks’ at least 5 times a day, and we do more out-doorsy type activities with her so she can join in the fun.

All said and done, having a dog is great for your fat burning goals because the dog needs exercise and stimulation to stay healthy - just like you!

Also, the most crucial factor in achieving a leaner, sexier physique is to achieve a Caloric Deficit - you simply WILL NOT LOSE FAT WITHOUT IT!!!

If you really want to lose fat you should actively be on the lookout for more opportunities to move more throughout the day; having a dog in your home will certainly help with that.

There is of course a lot of responsibility to having a dog but our little Noble brings us so much joy and happiness every day it is worth it - not to mention she makes me get out of my office chair and expend some calories multiple times a day.

The mental and physical benefits are tremendous!

Train with purpose,

Kyle Battis, NSCA-CPT, CSCS
http://www.SecretsOfBurningFat.com

Kyle made a very good point the other day with his flat tire incident, and I wanted to touch on it just a bit so that you can learn to become a fat burning expert over your lifestyle.

On Thursday, Kyle and I had an awesome training session in his home-gym underground dungeon. We used a great blend of bodyweight and free weight exercises as a means of conditioning - everything from KB cleans, to bodyweight squats, to barbell deadlifts, and some handstand practice. We hit our bodies in about every direction possible to get a holistic training effect and make sure we train every range of motion. We also finished off with a non-stop killer medicine ball circuit/game - throwing that ball in about every way we could think of. We had a lot of fun

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If there was ever a secret to fat burning, it’s EPOC. Excess Post-exercise Oxygen Consumption is the “missing link” in so many training programs of today. Sure, you may burn 400-600 calories on the treadmill during an hour of light to moderate activity, but what is your body doing the other 23 hours of the day? EPOC has been shown to burn calories by elevating your metabolism for 24-48 hours following intense resistance training sessions or high-intensity interval training sessions. This metabolic disturbance does not occur after steady-state cardio that is ever-so-common in mainstream gyms. In effect, after a long, steady-state cardio session, your body is done burning calories. You get what you pay for with minutes – more minutes equals more calories burned.

Steady-state cardio has tremendous benefits, but the EPOC-inducing interval training will help you burn more fat. The best solution is using both types of training to your advantage.

If your goal is fat loss, then you need to be maximizing the benefits of EPOC to burn extra calories during the rest of the day; even while you’re sleeping. The best ways to ramp up your metabolism with EPOC are heavy resistance training and other CNS intensive work such as running, sled pulling and pushing, and interval training.

The key to interval training is maximizing your effort in waves. Here’s an example of an EPOC-inducing high-intensity interval training (HIIT) program using running as an example:

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Good news,

AAA came and towed my Jeep with the flat tire (read about that ‘incident’ here) over to the local Tire Warehouse and hopefully my ride will have some new ’sneakers’ by end of day today…

Today I wanted to tell you about a series of ‘mini fat burning workouts’ that I did on Monday…

Here’s the story,

Every Monday morning I sit down, review my goals, and then write out a ‘To Do’ list for the day.

I find this helps keep me organized and on track towards my goals (otherwise the minutia of life pours in and before you know it the end of the day is here and nothing really important has been accomplished).

So anyway,

In the bottom right hand corner of my work ‘To Do’ list I set some daily actions that I need to hit in order to bring me one step closer to my weekly goals…

I put things like:

–> Drink 5 Nalgene bottles of water throughout the day
–> Perform 30 minutes of morning cardio
–> 1 Hour of Strength Training in my basement Home Gym
–> Take a 10 minute nap and visualize achieving my goals

Well, on Monday I decided to add in some mini-workouts throughout the day.

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Howdy,

I had an ‘interesting’ morning to say the least…

Here’s the story,

Every morning for the last 8 weeks or so I have been heading to the gym for some morning cardio and I’ve been on a roll.

I had my IPOD Touch in hand, was really psyched for my morning cardio, and was ready to rock it on the upright bike.

I hopped in my Jeep Wrangler, fired up the ignition, and I was ready to roll…

I started backing out of my driveway and noticed something was, well, a little off.

I couldn’t quite put my finger on exactly what it was so I kept backing out and pulled out onto the main street ready to head to the gym.

When I got out onto the main street I realized something…

I was at a slight angle, leaning to the right and I felt like my front right tire was in a Huge hole.

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We have witnessed a very interesting fundamental paradigm shift in America as of late. In nutrition, what once used to be tradition, commonplace, and tools of the trade have now become virtually obsolete, the exception to society. What once was the norm in the average American’s diet, is now considered by many to be revolutionary and unorthodox. Believe it or not, one of the best things you can do to start burning fat and improving your health is to … (cue the drum roll)

EAT BREAKFAST?!?!

Like I said, this is not staggering advice, and we have all heard it before a hundred times. Yet, it is so common and easy for us to skip meals, especially breakfast. This is one of the biggest mistakes you can make if you’re trying to ditch fat and build lean muscle.

The term breakfast literally means to “break the overnight fast.” Upon waking in the morning, the body is just begging for nutrition - it needs to fuel up for the day after fasting for 8-12 hours. Skipping breakfast can literally halt your fat burning progress.

So, what are the benefits of eating a large, nutrient-dense breakfast first thing in the morning?

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Did you know that YOU can enhance your metabolism so that your body becomes a fat burning machine, day and night?

Let’s face it, we can only burn so many calories during the time spent training at the gym. In a fat burning program, it is very important to pay attention to the time that you spend away from the gym; the other 23 hours during the day. Is your body using that time to burn calories or store calories?

Here are some ways to increase your metabolism so that your body burns calories all day and night long…

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Question:

Hi Kyle

just a quick question for you. I have a client who has never worked out, since he joined me he has recently lost about 12 lbs. He has been

with me for about 14 weeks and he is on the second program I designed for him. Since he is just getting weight loss now, he has already

lost quite a few inches, his body fat %’age has went down and I have explained to him the transistion period of adding muscle so weight

loss off the start would be slow (in my opinion), should I change his program again as most people suggest or should I run it longer until

he plateaus? If you could give me your professional opinion I would greatly appreciate it. I know this may seem like fatloss101 but I am

curious as to your opinion. Thanks for your time.
Don

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If you do nothing else but take the advice offered in this post, you will be well on your way to a leaner, healthier body. These short words are the foundation of all that concerns fat burning. All other endeavors are just icing on the cake - the last 10% of the equation. If you’re wondering how to burn fat as fast as possible, while ensuring your continued health, pay very close attention to the following words.

Fat loss is very hard for most, in the beginning. It often requires the changing of an entire lifestyle for perfection. But what is often forgotten about burning fat is that it is simple and even predictable in practice. If you consistently strive to do just four things, you will succeed with practice. This formula works every time.

Here are the four cornerstones of a fat burning program:

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Are you a Diet Soda drinker?

Well, if so, you will want to check this out…

Diet Coke, Diet Pepsi, Diet whatever…The debate rages on in popular media whether Diet Soda is a better choice than just regular soda…

Myself, Scott Colby, Scott Tousignant, Kevin Gianni, and Rob Poulos recently got on the phone and a roundtable discussion about Diet Soda.

If you’re a Diet Soda drinker and you are looking to lose some fat then you definately want to listen to this audio interview.

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 Diet Soda Making You Fat?: Play Now | Play in Popup | Download