101 Fat Loss Fixes

101 FAT loss FIXES Featuring Exclusive Tips From Over 40 Industry Experts.

#Introduction Rob sits on the dark leather sofa underneath the huge wall-mounted TV blasting out the latest chart hits. He surveys the water coolers, adverts for personal training and Zumba classes, and empty sports drinks containers around him while he peruses his fitness magazine.

Sweat still dripping off his forehead and hands still shaking slightly following his 35-set biceps workout, he thumbs the pages while taking sips from his protein shaker.

He’s reading the latest article on fat-burning supplements, and thinking about dinner tonight – grass-fed beef cooked in organic extra virgin coconut oil, accompanied by sweet potatoes, avocados, broccoli and green beans. This will be followed by a giant bowl of mixed berries from the local farm shop with cream made from raw milk.

He’s on that new paleo diet. All the research seems to suggest it’s the best thing ever for torching the fat but, despite sticking to it religiously, his weight hasn’t shifted in weeks and if anything his trousers feel tighter. “Still”, he thinks, “once I get that new extreme strength fat burner I’ll be on the right track.”

Meanwhile, on the other side of the gym ….

Cheryl is coming to the end of her workout.

45 minutes on the treadmill, another 30 on the bike, 300 reps for abs, 10 minutes of rowing, rounded off with a quick leg machine circuit. According to her brand new heart rate monitor that will be 950 calories burned.

“Awesome, I can have a skinny latte and one of those low-fat blueberry muffins from the deli,” she thinks as she knocks out rep number 40 on the leg extension.

She’s even more excited about her weekly cheat meal coming up tomorrow. After three gym sessions in the last five days she’s earned her night out with the girls – pre-drinks at hers, followed by all you can eat Chinese, and rounded off with cocktails.

This has been the pattern for Cheryl for the last year and a bit. According to the magazines she’s doing everything right – burning loads of calories, choosing low-fat foods, working out regularly and having cheat meals to boost her metabolism. Yet her before and after pictures from this last year could have been taken five minutes apart.

Does Cheryl’s situation sound familiar to you?

Perhaps you’re Rob, under a different name? Or maybe you are actually called Rob, in which case Hi, nice to meet you.

These situations aren’t uncommon – we all think we know exactly what we need to do to burn fat, get lean and look better naked.

Trouble is, though, the industry is a minefield of false information and what’s worse is that everything seems to contradict everything else.

This is why I compiled “Fat Loss Fixes 101.”

101 tips guaranteed to work and make the fat fall off.

How can I be so sure?

Well, they come from some of the best damn trainers in the entire fitness industry. Between them, they have hundreds of years of experience, have trained thousands of clients for tens of thousands of sessions and know what works and what doesn’t.

There’s more than one way to skin a cat, and there’s more than one way to lose fat.

That’s what is so cool about this book – everyone has a different stance on the best way to lose fat, and every single one of these tips will get you the results you want if you implement them, so you can follow the advice that suits you best.

If you feel like giving me a shout you can contact me here:

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www.facebook.com/healthylivingheavylifting

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www.twitter.com/mikesamuelspt

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www.healthylivingheavylifting.com

#1 Lift some heavy ass shit with consistency and intensity and be macro mindful!

Lifting heavy promotes greater testosterone levels and expends the most calories. The combination of macro conscious dieting and heavy lifting is a powerful regime for fat loss IN-DEED!

Oliver ‘Grizzly’ Cowlishaw Head MMA Coach // MMA Fighter // Personal Trainer www.facebook.com/buxtonfightfitness

#2 Reduce unhealthy carbohydrate intake (lots of breads, pastas, cereals) and increase healthy fat intake (nuts, avocados, fish)

Healthy fats can actually help you lose weight, lower cholesterol, absorb vitamins and prevent heart disease

Phil Green Personal Trainer // Nutrionist // Owner of Bounce Personal Training Studio in Ottawa, Ontario, CA www.facebook.com/bouncepersonaltraining

#3 Avoid restraint

Restraint from certain foods, will prevent you from forming habits. At worst will promote binging, and when you go back to eating normal you will regain.

Pat Koch Former CP Intern, Fitness Manager, Strong Dude www.facebook.com/PCKFitness

#4 Limit Carbohydrate intake to 30g for any meal or snack.

Helps to manage total carbohydrate intake over the day whilst simultaneously avoiding the blood sugar peaks and troughs that come from having too much carbohydrate in one go. This helps reduce cravings and makes sticking to your nutrition plan easier. Nathan Garnham Personal Trainer // Corrective Exercise Specialist at B-Physical Personal Training, Harrogate, UK www.b-physical.com

#5 Eat slowly

Most of us are busy and distracted. Our physiological satiety depends -- in part -- on awareness. Look. Sniff. Chew. Swallow. Pause. Our bodies need these cues to help it know it’s full. Krista Scott-Dixon Lean Eating Program Director, Precision Nutrition; creator of Stumptuous.com www.stumptuous.com www.precisionnutrition.com/coaching

#6 Learn to cook

Making flavorful food, can help curb cravings, and enhance the appeal of reasonable food choices.

Pat Koch Former CP Intern, Fitness Manager, Strong Dude www.facebook.com/PCKFitness

#7 K.I.S.S

Veggies and Protein never go out of a style.

Shaun Spare NASM CPT // Powerlifter www.facebook.com/ShaunSpareStrengthFitnessPage

#8 Prepare healthy meals/foods in advance for the coming work week

Having food readily available to make lunches and dinners prevents that want for fast food or unhealthy foods because of laziness Phil Green Personal Trainer // Nutrionist // Owner of Bounce Personal Training Studio in Ottawa, Ontario, CA www.facebook.com/bouncepersonaltraining

#9 Get back in touch with your body’s hunger and fullness signals.

Forcing down the remains of a meal just because it’s within your calorie or macro allowance even though you feel physically full is counterintuitive. Conversely, waiting for a “scheduled” meal time when your stomach is screaming out for food will likely make you overeat when the time eventually comes. If 0 is starving hungry and 10 is absolutely stuffed, eat when at a 3-4 out of 10, and stop at 5-6.

Georgina Spenceley Health and Fitness Coach and Sports Therapist in the UK. fitcetera.co.uk

#10 Make food fun (become a geek)

Developing an interest in how our food is produced is a great way keep motivated, talk to local producers, hit up some farmers markets, just get involved! Having a genuine interest in something means motivation is less likely to wane and the more you know, the greater the chance you will make good choices! Andy Shaw UK based training and nutrition consultant www.facebook.com/A.S.conditioning

#11 Never go completely clean on diet

Going completely clean on your diet can lead to unhealthy cravings and we all know that its inevitable that we will give in to them. The key is to eat clean most of the time but if you body says eat something naughty then do it! Chances are that will curb the likelihood of constant binging and will mean that a healthier diet is easier to maintain as part of your lifestyle. Cue fat loss! Sam Charlton Owner and Personal Trainer of Adrenaline Fitness www.adrenaline-fitness.co.uk

#12 Diet the fat away, train to preseve muscle.

Forget about how many calories you “burn” in a workout. This is arbitrary. Sure, throw in a short “finisher” here and there for a metabolic boost, but prioritise the maintainence of strength and muscle while in a calorie deficit. Losing a significant amount of lean body mass through a dieting phase is one of the worst things you can do for your metabolism long term.

Will Levy Emperor at Melbourne Strength & Conditioning, bacon lover. www.WillLevy.com

#13 Calories matter.

Low carb isn’t magic. Neither is low fat. Nor intermittent fasting. These can all work, and finding a diet that fits your lifestyle for sustainability is key. But the fact remains, if you want to lose fat you need to be in a calorie deficit. If you’re losing fat now, great, you’re there. But if not, despite eating perfectly “Clean”, then you might just have to suck it up and do a little calorie math for a week or so to ensure your numbers add up.

Will Levy Emperor at Melbourne Strength & Conditioning, DBZ fanboy. www.WillLevy.com

#14 Work on the ** mental ** side of fat loss.

Read Judith Beck’s “The Beck Diet Book for Life” to learn how to “think like a thin person.” You learn how to weigh yourself daily, to practice living happily with hunger, and to motivate yourself to want to lose fat more than to overeat.

Jeannette Belliveau Fitness writer and editor www.jeannettebelliveau.com/

#15 Find 25 to 30 minutes a day for a kettlebells workout.

DVDs such as those by Paul Katami provide timed intervals of just 30 seconds each for swings, cleans and presses, and windmills that provide tremendous fat-burning results compared to less-intense activities such as walking on a treadmill or swimming. Jeannette Belliveau Fitness writer and editor www.jeannettebelliveau.com/

#16 Know your calories

Know how many calories your body burns and how many calories you consume on an avg day. So many people tell me how shocked they are that the salad they buy at lunch everyday is 700 calories...

Antony Taylor Personal Trainer at Antony Taylor personal trainer www.antonytaylorpt.com

#17 Eat more protein

Protein promotes muscle growth which in turn promotes fat loss and also suppresses hunger and tastes great, and pretty much everyone that I come across (unless they lift or are a trainer) doesn’t eat enough.

Antony Taylor Personal Trainer at Antony Taylor personal trainer. www.antonytaylorpt.com

#18 Track your progress.

Measuring your progress (weight, circumferences, photos) will help you figure out if your diet and training are working properly.

Maciej Orczykowski Health and fitness coach www.facebook.com/maciejorczykowskisexybeast

#19 Eat natural Unprocessed foods

Natural unprocessed foods have enzymes which help your body to digest that food. Processed foods on the other hand may be lacking in these enzymes which in turn your body cannot readily digest.

Seral Mehmet Optifit Personal Training www.facebook.com/Optifit.Personal.Training

#20 Eat enough fibre.

Fibre swells in the stomach keeping you fuller. It slows the speed sugar is released into your bloodstream so will reduce the sugar spikes and crashes. It improves gut health also. Shoot for 14g per 1000 calories.

Edwin Griffiths Personal trainer in London. www.facebook.com/pages/Edwin-Griffiths-Personal-Training/131498973691337

#21 Drink more water

Drinking more water might not sounds sexy, but being dehydrated slows the fat burning process down. Plus, if you are feeling hungry and drink some water instead of reaching for whatever yummy treat you can find in your cupboard, you will usually find that you arent hungry anymore and were simply going to boredom eat, there you have it water can be sexy too.

Zamir Hussein Manchester based Personal Trainer, Nutritionist, FItness Dude www.zamfitnessperformance.co.uk/

#22 Sprint like Usain.

Sprinting elevates testosterone, doesn’t take long and won’t cause loss of muscle mass. It creates significant epoc Increasing metabolism and energy use post workout.

Edwin Griffiths Personal Trainer in London www.facebook.com/pages/Edwin-Griffiths-Personal-Training/131498973691337

#23 Learn your true hunger.

Learn when you are truly physically hungry. Not “I want to eat” or “I feel like eating” but rather “I need to eat”. Get to know YOUR body’s unique physical cues that tell you when the engine actually needs fuel.

Krista Scott-Dixon Lean Eating Program Director, Precision Nutrition; creator of Stumptuous.com www.stumptuous.com www.precisionnutrition.com/coaching

#24 Get a Goal

Nothing helps Fat Loss like having something to aim for, ever notice how when a girlfriend breaks up with her boyfriend, suddenly the weight flies off when you want to make someone jealous! So, plan a goal that you have in mind for something a few weeks in the future eg, Going on holiday or even doing a photo shoot. With the goal in mind you should find its suddenly easier to get them workouts in.

Zamir Hussein Manchester based Personal Trainer, Nutritionist, FItness Dude. www.zamfitnessperformance.co.uk/

#25 Get enough quality sleep.

Lack of sleep will reduce performance in the gym and will increase cortisol which will cause belly fat. It will also increase your appetite and especially sweet things. Aim for at least 8 hours and take a nap if you feel like it in the day.

Edwin Griffiths Personal trainer based in London. www.facebook.com/pages/Edwin-Griffiths-Personal-Training/131498973691337

#26 Be Positive

Fat loss is a war, and some days after working hard all week you might step on the scales and check, nothing. No weight... even after avoiding all the little treats and doing everything perfect, fat loss is not linear. So dont give up if you lose nothing this week just simply keep going, theres still always next week. Believe me it will come off, you just have to stay positive


#27 Eat (Dark) Chocolate

This provides a great natural caffeine kick speeding up metabolic functions and is packed with powerful Anti-Oxidant which aids in the recovery process, helping you to recover faster, and its chocolate which is Awesome!

Joel Richardson Health and Fitness Coach based in Adelaide, Australia www.facebook.com/pages/JrLeadwell/371633592921138

#28 Get watered

Don’t underestimate the role of proper hydration in your exercise routine. Being adequately hydrated has been positively linked to increased metabolic rate, excess appetite suppression, a reduction in fatigue and a host of other benefits. Drink more water, and your fat percentage will thank you.

Jeff Nowak Professional sports writer and editor, as well as a fitness enthusiast and editor. Very hydrated. www.linkedin.com/pub/jeff-nowak/31/a73/560

#29 Don’t have any cheat food at home/in your car/at your desk

You’ll be tempted thousand times. Walking near bakery. Co-worker’s birthday. Your mom’s cake. You can’t control this, but you can and should do your best to NOT surround yourself with temtping food. If you have cheat meals (or whatever you call it), only buy an amount you eat at once. No leftovers.

Alyona Stavrova FPA-certified personal trainer, blogger, strength training enthusiast and foodie www.alyonastavrova.ru

#30 Keep yourself busy and don’t look at the marshmallow

Kids who did best on marshmallow test (go google it if you don’t know) kept themselves distracted. So should you. Don’t get obsessed over food or your diet, and try to keep things simple. Find some time to prepare your meals and to eat them and spend you rest time doing other things. You’ll be more productive in both your diet and your professional and personal life - what’s not to love?


#31 Realise it will be hard sometimes

Some peope may not understand you or, even worse, make jokes. You might get hungry, tired or have a craving. You might even want to give it up. Embrace this, because it always happens when people try to change their behaviour. Keep in mind your goal and don’t let other people’s opinion destroy it


#32 Go to bed!

The later you stay up, the more the ice cream in the frigerator will call your name. Take yourself to bed and get a good night’s sleep so you aren’t eating for energy tomorrow.

Ruth de Jauregui Fitness Writer

#33 Be kind.

Many people try to lose fat because they don’t like themselves. Or they beat themselves up for doing it “wrong”. Neither of these approaches work. Start from a place of self-care and self-love. Be patient, brutally yet lovingly honest, compassionate, and kind with yourself as you go through this process. You only get one container. Lose fat because you love that container and want to take excellent care of it.

Krista Scott-Dixon Lean Eating Program Director, Precision Nutrition; creator of Stumptuous.com www.stumptuous.com www.precisionnutrition.com/coaching

#34 Beware of Saboteurs

People you know and love, and that love you, don’t want to see you change. Sometimes it’s fear of their own need to change, othertimes it’s fear that you will move beyond them and leave them behind. Be prepared for these people and accept that it’s their failing, not yours. Have strategies in place to prevent them from sabotaging your efforts. (Polite ways to say no, thanks. Alternate foods you can eat. Write your goals clearly where you can see them often. And the biggest tip of all, ask them straight up to support you.

Jasmin Newman Writer / Personal Trainer / Coach www.dynamitefitness.com.au

#35 Try something called HIITHigh Intensity Interval Training. This is guaranteed to be one of the most time effective workouts you’ll ever do!. The coolest thing about this is your not actually burning fat whilst working. The fat is burning whilst your’re actually resting and will continue to burn for hours and hours afterwards. Why? Because it induces a very High Oxygen Debt, EPOC value- Excess Post Exercise Oxygen Consumption. So give it a try and reap the benefits! It’s so much better and a lot more fun then doing boring steady state cardio. Joel Richardson Health and Fitness Coach based in Adelaide, Australia

#36 Use more muscle to burn more fat.

Hitting and stimulating the biggest muscles in the body will jack up the metabolism and give your body a reason to change.

Shannan Maciejewski Coach and general all round nice guy. www.shannanmaciejewski.com

#37 Seek out the correct advice

Don’t follow the latest fad seek out a professionals opinion

Greg Small Personal Trainer Southampton www.facebook.com/gregsmallpersonaltrainer

#38 Realise that there isn’t a quick fix and it takes patience and persistence to lose fat Be honest with where you are, where you want to get and how much you want to get there.


#39 Increase if Needed

Sometimes adding in a SMALL number of calories can help break through a fat loss plateau. It’s not always about cutting them.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting www.healthylivingheavylifting.com/

#40 The most important thing is to identify what needs fixing is it your diet, your exercise choice, a lack of motivation or all of the above? Once you have identified what needs to change positive change will occur


#41 Find a way of eating that is sustainable. “Eating well” shouldn’t be a short-term diet. It should be a way of life. If it’s a way of life, you never have to worry about being “on” or “off” of “your diet.” If you go on vacation and you feel like indulging in foods you don’t normally indulge in, then do it. It doesn’t matter, because you know that you’ll be back to eating better foods in no time. Molly Galbraith CSCS, Co-Owner, J&M Strength and Condtioning; Co-Founder, Girls Gone Strong www.mollygalbraith.com www.girlsgonestrong.com

#42 When you’re hungry, drink a large glass of water. If you’re still hungry, eat.

Hunger is often emotional

Jonathan Goodman PTDC guy www.facebook.com/theptdc www.theptdc.com

#43 Write down everything you eat for 3 days (2 weekday and 1 weekend). Circle everything you want to eliminate or change and give a priority. Change one habit a week starting with your #1 priority.

Helps to organize a persons thoughts and keep them focused on one thing as opposed to confused or overwhelmed by the entire process

Jonathan Goodman PTDC dude -- and handsome guy.

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#44 Be diligent with tracking your calories and macros!

80% of our results will come from our eating habits. If you’re just “eating clean” and not keeping track of your calories and macronutrients your selling yourself short! Would you drive across the country with no GPS? No, so why would you diet without tracking your daily food? Logging your food will help you figure out what’s working and what’s Anthony Bevilacqua Online Personal Trainer. I specialize in Online coaching to help you get to your goals! www.ABFitnessTrainer.com

#45 STOP COMPARING

When we keep on comparing ourselves to others we expend a tonne of negative energy and thoughts which could’ve been lovely happy ones and uplifitng thoughts to spur you on. This can be anywhere from how much someone is lifitng compared to you or how big his calves are compared to yours, it doesn’t matter! Focus on being the BEST you that you can be each and every day as your biggest competitor really is YOURSELF! Angus Fairbairn Trainer/ Director of Boss Fitness & expert online Personal Trainer @ Quantum Online Personal Training www.facebook.com/bossfitnessau www.bossfitness.net www.quantumonlinepersonaltraining-bossfitness.com

#46 SCALE SCHMALE

Unless you’re preparing for a specific event where your weight actually matters who cares?! Instead shift your focus from what number the scale says (simply the force of gravity against your body) and focus on how your clothes are fitting, the changes you’re seeing in the mirror and the compliments of others! Change is going on inside and out so trust the process and be consistent. If you’re super keen then pull out your measuring tape and body fat callipers and track your progress each week but there isn’t a lot of enjoyment in getting it done this way. YOU CAN DO IT! Angus Fairbairn Trainer/ Director of Boss Fitness & expert online Personal Trainer @ Quantum Online Personal Training www.facebook.com/bossfitnessau www.bossfitness.net www.quantumonlinepersonaltraining-bossfitness.com

#47 Be Accountable

This means you track your weight, your food and your progress in the gym. Set goals and tell others, then they can help keep you on track and you have something to be marked upon. Stephen Hall www.facebook.com/stephen.n.hall www.youtube.com/stevefitnesshub

#48 Don’t drink your calories

When it comes to many drinks they are often full of sugars, this will lead to visceral fat (belly fat) the best drink is flitered water, if you add a good unrefined sea salt to the water it will boost the trace mineral content.

Ross Mitchell Strength & Conditioning Coach www.RossFit.co.uk

#49 Save Some Carbs for Bed

It doesn’t matter what time you eat your carbs, so save some of them for right before hitting the sheets. You’ll sleep better and it gives you something to look forward to throughout the day.


#50 Compound Moves are essential in your workouts

Make sure you have these great compound exercises in your workout program. Squat, Press, Deadlift, Farmers Walk. These exercises hit multiple muscles in your body which will help burn more fat for less effort.


#51 Keep Cardio Intense

Now this is a different take on cardio and some will say “thats not cardio” (try it and trust me) grab a barbell and put 90lb on the bar (these are example weights) do 20 seconds work, 10 seconds rest 8 times. Yes this is a tabata set. this will burn lots of fat, build muscle and keep things short giving you more time for the rest of your life.


#52 Starvation does not end well

Don’t starve yourself. Starvation is one of the worst ways to try and lose weight. Not only will you lose valuable muscle, but once the starvation plan is over you risk gaining substantial amounts of bounce back weight. Men should not eat under 2200 calories per day, and women no fewer than 1800 calories per day of real foods Meats, Veg, Nuts, Seeds, Oils, Fruit (1-2 bits a day).


#53 Ignore the Naysayers

People will try to derail your progress with negative comments. Tell them where to go.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting www.facebook.com/HealthyLivingHeavyLifting

#54 Track Your Macros

Rule number one of fat loss -- Count your protein, carbs and fat.

Mike Samuels Writer and Coach at Healthy Living Heavy Lifting www.facebook.com/HealthyLivingHeavyLifting

#55 Don’t Forget Fibre

Keeping an eye on your fibre intake ensures you’ll be getting plenty of healthy, micronutrient-dense foods. Men should aim for 30-50g per day and women 25-40g per day.


#56 Relax

Continuously elevated stress levels can lead to weight gain through various means - insulin resistance craving calorific foods.

Matt Ashbolt Personal Trainer, PN nutrition coach, BSc in sports science, owner of Revolution Lifestyles www.revolutionlifestyles.com

#57 Realise there are No Bad Foods

There’s no way to categorise “good” or “bad” foods - look at foods in the context of diet overall, not as singular items


#58 Make Small Changes

When you hit a plateau, lower your carbs by 5-15 grams and/ or fat by 1-3 grams. Huge caloric changes will screw your metabolism in the long run


#59 Be spontaneous

Exercise does not have to be planned. Perform exercise whenever you feel like it. You will be in a better mood and increase calorie expenditure.


#60 Do your research

Don’t just follow a diet or training plan because a certain guru, or even a friend said it’s the best thing since sliced bread.


#61 Diet drinks are a life-saver

Seriously. If you’ve got that killer sweet craving, get on the Coke Zero my friend. People may diss artificial sweeteners, but they’re safe and a cure all for cravings.


#62 Do not rely on exercise

Some people use exercise as a buffer to burn excess calories from food binges. Treat nutrition as your real fast loss pay of life.


#63 Take pictures every 6 weeks

The scales and mirrors will lie to you daily. Pictures taken a good while apart will give you a better idea of how you are progressing. Make sure you strip down to your undies and take the pictures under the same lighting conditions.


#64 Attack one habit at a time

Rather than completely overhauling your diet at once, make small, incremental changes. For example, instead of trying to eat more vegetables make it your goal to eat two cups of veggies with each dinner. Do it daily for two weeks, and add another habit on for another two weeks. Small, incremental changes will yield better adherance and create lasting change.

Eric Bach Denver based writer, Strength Coach, and head Commander of Bach Performance www.bachperformance.com

#65 Do Barbell Complexes

Barbell Complexes are a great tool for fat loss. They are a high intensity training method based around compound, multijoint exercises circuited together for high workout density. Add barbell complexes in for 10 minutes at the end of your workout to strip body blubber and preserve your hard earned muscle.


#66 Get Friendly with the Farm

Walden Farms that is. Awesome zero-cal, zero-carb, zero-fat dressings, sauces and syrups - http://www.satisfood.co.uk/ products/category/walden-farm/


#67 Eat Vegetables First in each meal. Eating vegetables first in each meal ensures you consume nutrient dense, low calorie foods early in your meal. Consuming vegetables jump-starts digestion by filling the body up with important nutrients,phytochemicals, and fiber.


#68 Do exercises you suck at

Fat loss is about efficiency. Your body doesn’t want to change, it must be forced. By doing exercises that you are proficient at, such as steady state cardio, the body fights to hold onto as much fuel as possible. Change things up with high intensity circuits, high rep compound exercises such as squats, and hill sprints to keep the body guessing and fat burning away. Eric Bach Denver based writer, Strength Coach, and head Commander of Bach Performance www.bachperformance.com

#69 Fast until your workout

When fat loss is your primary goal, try fasting until your postworkout meal. By fasting you can increase growth hormone secretion while using stored fuel (aka body fat) for your workout. Sound good? Thats what I thought.


#70 Low fat doesn’t mean less calories! Often foods that have been labeled fat free have additional sugar added for flavor, which in turn increases total calories. Watch out for these products when low carb dieting.

Galen Lundin Fitness Expert and Personal Trainer www.fiercefitfemmes.com

#71 Put your health and fitness goals on the fridge

Since diet is the biggest part of the equation whether it is losing or gaining weight, this friendly reminder will help you stsay to true to your mission.

Galen Lundin Fitness Expert and Personal Trainer www.fiercefitfemmes.com

#72 Make Exercise Fun

Does exercise have to be jogging on a treadmill for 30 mins? Hell No! Get a few friends or family, play some sports. Or just do stuff you did when you were young, notice you were a bit slimmer then? Well thats because usually you will be moving more. So get to the park, play some fun sports you love, or get some friends in a small hall and play tag. Seriously. Itll be the most fun you’ve had for ages and it’ll burn fat.


#73 Train as many muscles or muscle groups as you can!! The more muscles you train the more calories you burn, train upper body then lower body then upper body as this is also great for your heart!!

James Waggitt Personal Trainer, Boxercise instructor and sports performance nutrition!! www.facebook.com/JameswaggittIFPT

#74 Set yourself a positive fitness target, not a fat loss target. by focusing on a specific goal that ISN’T fat loss, you work harder by trying to achieve a positive outcome. It could be 30 squats with bodyweight on the bar, or to complete 50 hill sprints in one session. Either way once you reach your fitness goal you will find you lost of a significant amount of fat anyway!

Reece Mander Personal Trainer, Writer, Online Coach www.reecemanderfitness.co.uk

#75 Omega 3 oil and hit the weights Omega 3 turns off the lipogenic genes in your body , increases focus in training and have a positive effect on many diseases. Weight training - as muscle mass increases you increase the body’s ability to burn fat.

Andy Mckenzie Personal trainer, nutritional coach , sports masseur www.facebook.com/AmacFitness

#76 Eat whole, unprocessed food 80-90% of the time If it doesn’t expire within 7-10 days, you probably shouldn’t be eating it. There are exceptions of course, but in general, the majority of your food should be perishable. 10-20% of the time, eat whatever you want and don’t stress about it. Molly Galbraith CSCS, Co-Owner, J&M Strength and Condtioning; Co-Founder, Girls Gone Strong www.mollygalbraith.com www.girlsgonestrong.com

#77 Adjust your mindset

Stop thinking short term and begin thinking long term.

Dave Baker Fitness Filmmaker www.livefitdocs.com

#78 Surround yourself with support!

Load up your Facebook, Pinterest, and Twitter with motivation and inspiration by following people who have a fit and healthy lifestyle. Limit your time/contact with people who don’t support or even sabotage your goals.

Sage Marie Owner, Sage Wellness www.sagemarie.com

#79 Ask for help

Seek out others who’ve had success and don’t be afraid to ask questions.

Dave Baker Fitness Filmmaker www.livefitdocs.com

#80 Watch your portion size

Instead of eating fewer, larger meals, focus on eating more frequent meals. Eating meals with smaller portions helps to stabilize blood sugar. This in tern helps to limit fat storage, and will lessen the chance of fat gain. Eat until you feel “good” and not stuffed. This change alone may make big changes in your efforts to lose weight!

Kevin Phillips

#81 Get a good support network around you Having negative people around you who dont support your goal and believe in your vision will always lead to you failing. You need positive people who believe in you and can pick you up when times get tough and keep you focused and motivated! If your 5 closest friends and family dont have your back you are destined to fail Daniel James Personal Trainer & Writer www.danieljamesfitnessblog.com

#82 Make your goals hard but achievable Don’t set yourself up for dissapointment, start with small goals to buid confidence then start to push your limits as you realize your bodies potential!

Daniel James Personal Trainer & Writer www.danieljamesfitnessblog.com

#83 Change what you are cooking in Cooking in Olive Oil and Sunflower oil leads to huge inflammation, something which causes alot of health problems and will stunt your fat loss progress at some point. Best to sort it early, coconut oil is my prefered choice Daniel James Personal Trainer & Writer www.danieljamesfitnessblog.com

#84 Learn satiety...and use it to your advantage.

Healthy,clean, nutrient dense foods such as healthy fats, protein etc give more to the body, so keep you fuller for longer as the body has what it needs. Refined carbs and grains burn off quicker which means we reach for something sooner. Nutrient dense, natural food is like large logs on a fire and refined carbs is like adding petrol...one flash and the petrol is gone, whereas a log burns for hours! James Chandler Personal Trainer and joint owner of Eat Well and Work Out. https://www.facebook.com/EatWellandWorkOut

#85 Ask Yourself “How Much Do I Want It?” What’s worth more to you -- that third, fourth and fifth trip to the buffet, or your six pack? Mike Samuels Writer and Coach at Healthy Living Heavy Lifting www.healthylivingheavylifting.com/

#86 Take time to chill and ‘just be’ when you eat Eating on the run is so common, however, it’s actually stopping you from getting to your goals. On the run and stressed eating leaves your body in its sympathetic nervous system activity or ‘fight or flight’. Stopping, relaxing and practicing purely just being in the moment of eating wil allow a switch to your parasympathetic nervous system or ‘rest and digest’ which will actually allow your body to digest and absorb the food you’re eating. Thus you get the nutrients you need to burn fat and increase muscle. Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha http://www.unleashyouralpha.com/

#87 Suck it up

Sometimes dieting is going to suck. A flexible approach makes it easier, but you’ll still be low on energy at times. This is mind over matter - get used to it.


#88 Learn how to set goals

Setting a goal of ‘losing xkg/lbs by x date’ is all well and good. However, it is important to note that this is an outcome goal, so in order for it to happen you have to chnage and exhibit certain behaviours on a regular basis. Setting behavioural goals is vital. So you might set behavioural goals such as ‘6 alcohol free days per weel’ and ‘5 cups of veggies per day’. Constant behavioural goals are paramount to achieving longer term outcome fat loss goals.

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha http://www.unleashyouralpha.com/

#89 Recovery is key

In order to be able to train hard and often you need to recover well. This means sleep and rest, but it also means looking after any niggles and ensuring you get your nutrient timing bang on. If you’ve lifted have some quick acting sugars- say fruit- and protein in the 30-45mins post workout. Then, make your next meal a large one containing veggies, protein and good starchy carbs, like sweet potato. If you have a quick turn arund for sessions you might even benefit from including a 10 minute ice bath- fill the bath with cold water and throw a bag of ice in- locate your hard pants and get in! Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha http://www.unleashyouralpha.com/

#90 Learn to fall off the wagon gently

If you can’t get your food prepared at home for whatever reason, then have a list of places near work/gym/home that you know you can go to for quality food. Getting caught out with no options, where there might be something great just around the corner, can end up costing your progress. Same goes for dinner, if you don’t have time to cook, know places near yours that you can go to for quality options. Keep some plan B ‘up your sleeve’ Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha http://www.unleashyouralpha.com/

#91 Ditch the booze

It goes without saying if you want to lose fat, you don’t want to be hammering the alcohol. The best way to limit alcohol consumption is to go cold turkey for a few weeks in particular before the reason your trying to lose weight eg. going on holiday, then only have drinks on special occasions(Friday and Saturday nights are’t special occasions). That way when you have made a commitment not to drink you will not be consuming all them calories every week, plus you can tell your friends you are cutting down for a bit, and you’ll begin to notice you don’t need to drink as much as you thought Zamir Hussein Manchester based Personal Trainer, Nutritionist, FItness Dude www.zamfitnessperformance.co.uk/

#92 Learn how to de-stress

Unnecessary stress is a fat loss killer. If you suffer from too much of it you have to concsiously practice de-stressing. Leave work at work, or shut it off at least an hour before bed. Keep a gratitude journal and get into the habit of practicing being grateful for the awesome things in your life regularly, especialy if things are getting on top of you. Practce ‘just being’- if things are getting too much, step outside, close your eyes and focus on the small things you would never normally notice- the wind, sounds, clothes on your skin, feet in your shoes.

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha http://www.unleashyouralpha.com/

#93 Source some external accountability No one can do it all themselves. It is very easy to drop off from your goals or plans, however, with someone to hold you accountable you will have much more to keep you on task. One person or a group can help to share some of the burden as well as encourage and keep you on track. Make sure you share what your goals are, short term long term, outcome and behavoural, and acknowledge and celebrate your wins. Accountability will make things real and it’s not just you, you have others in your team. Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alpha http://www.unleashyouralpha.com/

#94 Finish off your workout

Whatever your workout or program, finish the workout with something intense. Aim to promote a heavy lactate environment through high intensity and fast movements. This will act to stimulate a positive hormonal environment and activate your fast twitch muscle fibers- all good things to help burn fat and build muscle. A finisher can be many things, just make sure it finishes you off!

Mike Campbell Trainer & nutritional lifestyle coach, creator and boss at Unleash Your Alphas http://www.unleashyouralpha.com/

#95 No food is inherently “good” or “bad.” Don’t villify any particular food or food group. Make an effort to eat whole, unprocessed foods most of the time, but don’t deny yourself a treat every now and then because it is “unhealthy.” As long as you are eating less calories than you are burning, you will lose fat, regardless of where those calories come from. Thinking of food as “good” and “bad” can also lead to binging and other unhealthy eating habits that will ultimately undermine your fat loss efforts. Kent McCann Personal Trainer and Fitness Coach at Kent McCann Fitness http://www.kentmccannfitness.com

#96 Find your ideal meal frequency

Some people do well with one or two large meals per day. Some people prefer more small meals spaced evenly. Both methods are equally viable if fat loss is your goal. Feel free to experiment with your meal frequency and meal timing to find out where to put your meals to best combat hunger and overeating. Kent McCann Personal Trainer and Fitness Coach at Kent McCann Fitness http://www.kentmccannfitness.com

#97 Take it slow

It’s not the sexiest advice when it comes to weight loss, especially in a world that tries to sell 7 day fat loss flushes and other ridiculous fat loss trends, but it is so important to go slow with your weight loss. A deficit of 200-300 calories, created by diet, exercise, or some combination of the two, will result in a weight loss of approximately three pounds a month. While this might sound slow, it is sustainable. Instead of crash dieting and then regaining some (or all) of the weight you lose, you will learn to eat and move in a sustainable way that creates dramatic changes that last a lifetime. Kent McCann Personal Trainer and Fitness Coach at Kent McCann Fitness http://www.kentmccannfitness.com

#98 Take responsibility

Remember nobody feeds you and nobody dictates your training but you. To succeed in fat loss you have to remember that everything stopping you comes down to how you react to situations and every “reason” is actually an “excuse”. This also means that no one but YOU is responsible when you become successful, and pride tastes better than KFC. Tom Bainbridge Nutritionist and product developer, Gladiator Muscle http://www.facebook.com/gladiatormuscle?ref=ts&fref=ts

#99 Stop exercising

Exercising for calorie burn is fruitless and won’t get you what you want. Eat for fat loss, TRAIN for improvement.

Tom Bainbridge Nutritionist/Product developer, Gladiator Muscle http://www.facebook.com/gladiatormuscle?ref=ts&fref=ts

#100 Make sure you are eating enough. Sounds contradictory but so many people fear food and massively miss their daily needs. While a calorie defecit can lead to fat loss, too big a defecit won’t. Your body’s main goal is to make you survive and in order to do that you don’t need to look good or feel good, you just need to be living. A massive calorie defecit will lead to you storing fat, losing muscle and just for kicks losing your libido and motivation too. Look after your metabolism and workout your macro needs. Karl Williams Trainer and Boss at Kommitted www.kommitted.co.uk facebook.com/kommitted

#101 Chill the F**k out.

Training to look good naked is fun. You have other stuff that stresses you out like a job, traffic and you in laws. Don’t let the gym be on that list. Find a plan that suits you and enables you to be consistent. Stress isn’t conducive to fat loss so to keep it to a minimum. The optimal plan is no longer optimal if it interferes with your life and stress you out. Enjoy the process, get the results.

Karl Williams Trainer and Boss at Kommitted www.kommitted.co.uk facebook.com/kommitted

#Outro That pretty much sums it up.

What more do you need? There’s a whole 101 tidbits here you can use to get you where you want to be.

I couldn’t finish this book without a tiny plug (come on, it’s free, I gotta get my pitch in at some point!) Here it is –

No one needs a coach. People have got ripped, lean and sexy completely on their own using the advice in this book without any help from anyone else. But having a coach is freaking sweet. I have been working with a nutrition and training coach for two years and I don’t think I’d ever go it alone again. Having a coach takes all the stress away because the coach does most of the planning and provides an objective assessment of progress – left to our own devices we tend to be too hard or too easy on ourselves.

With that in mind, here’s a no pressure link to my online coaching page –

www.healthylivingheavylifting.com/online-coaching/

I’ll leave it at that. I do hope you’ve enjoyed reading “101 Fat Loss Fixes”. Now you have all the tools at your disposal to get into better shape than you ever imagined.

101 FAT loss FIXES Featuring Exclusive Tips From Over 40 Industry Experts.

101 Fat Loss Fixes

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