How fast can lose lose fat?

What’s the rate limiting step (i.e. what is the one thing that is slowing the whole system down)?

How can we get around it and speed up the entire weight loss process?

It always bothered me that we’re told – a good weight loss diet could results in 2lbs of fat loss per week.

“Any more than that and you’ll lose muscle”.

Or a good exercise program could result in the same.

But if you had a good weight loss diet AND a good exercise program – your results didn’t double – they canceled each other out! You would still lose “2lbs per week…”.

Diet worked.

Exercise worked.

But diet and exercise didn’t seem to work much better.

We’ve all been told that 2lbs a week is the magic number… yet there are actual scientific studies showing weight loss way higher than that.

What about losing muscle and slowing metabolism? Again it’s another myth. There are studies showing metabolism increases and muscle gains on programs with intakes as low as 800 calories per day.

Is it just about calories? Nope.

There are studies showing that interval training, while burning less calories during the session, results in a significantly greater fat loss than a higher volume of calorie burning exercise…

There are also studies showing the same total calories burned from weight training and cardio results in drastically different amounts of fat loss.

So it’s not just calories…

There are nutrition studies that show changing the source of protein intake doubled the lean mass gains and increased fat lost – without changing total calories or activity levels.

Another one showed the same thing when you changed the source of dietary fat. Again – no change in total calories in, or activity levels (calories out) — but there was a pronounced reduction in body fat.

After bringing together tons of fat loss information – both from studies that I’ve read, and people that I’ve worked with – I came to a conclusion:

The limit for fat loss – if it even exists – is definitely way higher than we first thought. You can lose more than 2lbs per week

And if we did everything right – looking for synergy between the different components as opposed to incompatibility and canceling each other out. – we could ramp all the processes up, and “front-load” the program so that instead of training and dieting for 12 weeks — you’d get great results in 28 days.

Let’s face it — training for fat loss sucks. Dieting sucks. And we all usually leave it until the last minute.

If you’re ready to make fat loss your number one priority for the next 28 days – check it out — Warp Speed Fat Loss.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatLoss.com. Alwyn Cosgrove, M.S., C.S.C.S. is a nationally renown fat loss expert whose work has appeared in magazines such as Men’s Health, Men’s Fitness, Muscle & Fitness, Maximum Fitness, Men’s Journal, Self, Oxygen, and Muscle & Fitness HERS. His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat and exactly what to do for exercise to lose weight in record time. Visit WarpSpeedFatLoss.com to get started today.

Good food is an extremely important part of any fat loss diet. The food you eat is actually going to drive (or inhibit) your fat loss. I have put together a list o 30 Powerfoods are the kings of ‘healthy foods’. They will get your body primed not only for rapid weight loss but greatly improved health.

These 30 Foods (if not all then most) should be the center pieces of your nutrition as they are loaded with vitamins, minerals, phytochemicals, essential fatty acids, fiber, essential amino acids, and all kinds of other good stuff that we don’t fully understand (we just know it is good for you).

I wanted to use this list to supercharge your nutrition – hopefully you’re eating lots of these already. They are chunked into 5 groups: Starches (faster acting carbs), Fruits & Vegetables (and non starch carbohydrates), Proteins, Fats, and the Powerfood Outsiders (these don’t really fit into any of the previous categories but that doesn’t take away from their nutritional power).

Starches

• Amaranth
• Quinoa
• Oats
• Yams

Fruits & Vegetables

• Apples
• Blueberries
• Broccoli
• Onions
• Oranges
• Pomegranates
• Pumpkin
• Raspberries
• Spinach
• Tomatoes
• Beans

Fats

• Avocado
• Extra Virgin Olive Oil
• Flaxseed/flaxseed oil
• Walnuts

Proteins

• Lean Poultry
• Salmon
• Lean red meat
• Omega-3 Eggs
• Cottage Cheese (with Live Cultures)
• Milk Protein Powder Blend

Power Foods Outsiders

• Green Tea
• Cinnamon
• Garlic
• Hot peppers

Which ones are you eating? Which ones aren’t you eating? Make note of the ones you aren’t eating and make sure you pick them up next time you go shopping.

About the Author/More Info:

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatLoss.com. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (WarpSpeedFatLoss.com) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Fatty acids are polyunsaturated fats. You may know them as Omega-3, Omega-6, and Omega-9. These “good fats” are created by breaking down other fats. Since they’re essential for health and aren’t produced by the body (except for Omega-9), we need to eat food or take supplements that include them.

Fatty Acids Are Essential For Health

Fatty acids strengthen your health in many ways, including:

• Help in the movement of oxygen through the bloodstream
• Develop healthy cell membranes and tissue
• Aid in the proper functioning of organs
• Retain healthy lipid levels in the blood
• Aid the functioning of the immune system
• Aid brain function
• Control inflammation
• Help in blood clotting and regulating blood pressure

In addition to these critical functions, fatty acids can also bring you other desirable benefits, from helping you stay in shape to making you look younger.

For example, here are some additional ways that Omega-3 can benefit you:

1. Boosts your brainpower. Researchers have discovered that increasing your Omega-3 intake may actually improve your brain capabilities.

• Dr. Alex Richardson, a physiologist at the University of Oxford, and Madeleine Portwood, a special education psychologist, studied the effects of increased Omega-3 in 100 school children. They found that 40% of the kids showed a remarkable improvement in their grades and many developed a new interest in reading and music.

2. Helps you lose weight. Omega-3 aids in the processing of cholesterol, regulating blood sugar levels, and helping in the functioning of the thyroid gland, which regulates weight. An under-active thyroid causes excessive weight gain.

• According to Udo Erasmus, an expert in nutrition, Omega-3 fatty acids help you burn more calories by increasing your metabolic rate. It’s not how many calories you consume, but how easily you burn them that counts!

3. Gives you healthy, younger looking skin. If you want supple, glowing skin, eat food containing Omega-3 fatty acids to help prevent premature aging. They also reduce acne, dry and scaly skin, and skin inflammation.

Sources of Fatty Acids

A western-style diet barely contains any fatty acids. For example, the acids in canned and instant foods are leached out by the hydrogenation process, which gives a long shelf life to these products.

Getting your fatty acids through fresh, unprocessed foods will give you the full benefits.

Fatty acids can be found in certain plants and fish. The list below includes some of the sources for Omega-3 and Omega-6 fatty acids:

• Oily fish like Salmon, Halibut, Tuna
• Ground flax seeds and Flax oil (linseed oil)
• Safflower oil
• Rapeseed oil
• Soybean oil
• Mustard oil and Mustard greens
• Walnut oil and walnuts
• Wheat Germ Oil
• Pumpkin seeds
• Broccoli
• Kale
• Spinach
• Seaweed
• Sesame Seeds

Although oily fish are a good source of fatty acids, ensure that you heed some precautions if you intend on relying on fish to provide them:

1. Studies reveal that fish is prone to high levels of contamination via PCBs, radioactive poisons, heavy metals, and industrial pollutants such as mercury. Eating farm-raised fish usually eliminates this issue.

2. The EPA and the FDA have also warned that eating certain types of fish and shellfish can harm young children as well as nursing and pregnant women.

3. What’s more, oxidants are added to fish oil in processing to prevent it from becoming rancid. Obtaining your fatty acids from many different sources would be more beneficial for you.

Taken in the right amounts, fatty acids help you stay healthy, smart, young, and fit. Eating a variety of fresh foods with these beneficial nutrients is one of the best things you can do for yourself!

This past weekend I got to catch up with a friend (Jack) whom I hadn’t seen in several months. Like most people Jack hadn’t really changed in appearance since the last time we saw each other (around the 1st of the year). Jack and I talked for a while about stuff (Mario Kart for the Nintendo Wii, the increasing price of corn, how summer TV is really bad, you know the usual) then as many of my conversations seem to go Jack started asking me about nutrition and fat loss.

Basically Jack was pretty frustrated. He said that he had been dieting for “as long as I can remember” but somehow he still had 15lbs to lose. Some further interrogation (okay I wasn’t interrogating my friend) Jack ‘fessed up that while he was a lifetime dieter his compliance to his fat loss diet was pretty bad.

This resulted in something that I find with a lot of people. Because Jack was supposed to be “dieting” he would never feel like he could enjoy non-clean foods or foods in normal/larger quantities, so he’d feel guilty when he ate them, get discouraged, fall off the wagon, wait until Monday, and start dieting again.

This cycle would repeat week after week, month after month. The end result was Jack wasn’t losing the weight he wanted and he was burnt out and discouraged because he felt like he had been dieting forever and not getting anywhere.

Have you found yourself in this situation?

Do you find yourself in this situation?

The best cure for the lifetime dieter that I have found is an all out blitz. Jack has been getting lost in 12 week fat loss programs, so shorter (and more extreme) program is better for him. I told Jack about Warp Speed Fat Loss and explained that there were a couple rules he needed to follow if he was going to do the program.

1. No Cheating – He needed to stick to the diet 100%

2. No Skipping Workouts – There are only 24 workouts so he has to do everyone

3. Completed Focused Effort – No training for a marathon, spinning classes 3x a week, etc. All his efforts needed to be focused on losing as much weight as fast as possible.

4. He Had To Let People Know – Tell people about what he was doing would put the pressure on Jack to really make the 28 days fat loss sprint work. 28 days isn’t that long and if he told friends and coworkers they were sure to check in with him to see how he did (plus most people would assume that losing 15lbs in 3-4 weeks isn’t possible so they would be intrigued enough to find out what happened).

He agreed that rapid weight loss was what he needed to end his lifetime of dieting, he agreed to my 4 stipulations, and he started Warp Speed Fat Loss on Monday.

Now, have you been dieting forever?

If you are tired of 12 week diets and just want to get the weight off and get it over with then check out the complete rapid weight loss system I put together with expert trainer Alwyn Cosgrove at WarpSpeedFatLoss.com.

But you need to agree to the above 4 rules too.

The time to end a lifetime of dieting is now and you deserve to be in the best shape of your life.

Let’s make that happen together.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatLoss.com. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (WarpSpeedFatLoss.com) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.