Diet/Fat Loss Disasters: Part 6

Don’t set yourself up for failure. Too many people set unrealistic goals about diet and exercise. One of the most popular eating habits is consuming 5-6 meals throughout the day. People read about how popular this is and think that this is the only way to lose fat. So, they commit to eating 5-6 small meals throughout the day, even though it is very inconvenient.

This same person may be able to follow this for the first few days, but before you know it, they are so busy that they don’t make the time to prepare all of the meals. For whatever reason, they don’t prepare the meals, and then they get discouraged and revert back to their old habits feeling defeated.

Look: if eating 5-6 small meals is going to be a huge inconvenience, don’t do it. Find eating patterns that fit your lifestyle. Establish eating patterns that you can maintain long term. Not only will this allow you to lose fat, but it will increase your confidence because you will succeed. It is terrible on your self-esteem to set yourself up for unrealistic goals only to fail.

Set yourself up for success.

Ask yourself these questions:
-What eating patterns would fit into my life?
-Will I feel satisfied or deprived?
-What can I maintain for long term?

This may take some experimentation, but find what works for you. Don’t force anything.

One of the best methods I have come across is Eat Stop Eat. I have used this method myself, and it is by far one of the easiest, and stress free ways to fat loss. Click Here to see if it's right for you, too.

Today's Gym Lesson

It's been a very warm 85 degrees here in Louisville for the past 4 days. The best part: our apartment doesn't have air conditioning! It seems that the air unit is "broken." To put it short, the apartment complex we live in is a complete and total mess. The "customer service" here is ridiculous, and they don't give a damn about any of the tenants.

The good news: we'll be moving back to Paducah (that's a small city in Western Kentucky) in only 3 months. I can't wait!

Anyway, back to today's gym lesson:
Have a game plan.

Don't just go into the gym and decide what you're going to do once you arrive. You should have a program written out and ready to go so there is no guess work. Also, having a written plan will allow you to track your progress (you DO write down all of your workouts, right?).

Improving performance is what gets you results in the gym. This is true for fat loss, muscle gains, strength, speed, and any other modality you train for.

Two very important tips:
1) Have a plan
2) Write down everything you do

Completely Change Your Body in Only 28 Days

Okay, here’s the deal. It’s almost Summer. What activities do you have coming up? Weddings, vacations, reunions, pool parties? How would you like to feel confident in your clothes and/or swim suit at your next Summer event?

It’s almost May 1, which means Memorial Day is right around the corner, which is the official start of summer.

Now, I have a very important question for you: if you could completely change your body in only 28 days in only 6-7 hours a week, would you do it? What if I told you that you can lose more than 1-2 pounds per week?

The absolute best program for this is Warp Speed Fat Loss. This program was developed by the biggest fat loss guru, Alwyn Cosgrove. He has helped thousands of women and men lose fat, permanently.

So, if you are ready to lose those last stubborn 10-25 pounds, and want to do it as fast as possible, you really should try Warp Speed Fat Loss today.

It’s a 28 day program that requires 3 days of weight training and 3-4 “cardio” workouts. The workouts and meal plans are included, and if you follow the exact plan, you will get amazing results in 28 short days. Everything you have to do is given to you, so there is absolutely no guess work.

I’m not trying to push some gimmick on you. This program works, and it works very well. If you feel trapped by the stubborn fat on your body, now is the perfect time to get rid of it once and for all.

Here’s the way I look at it: why would you take 12 weeks to accomplish what you can in 4, especially with Summer right around the corner?

Look, if you are sick and tired of having those last stubborn pounds and you want to feel sexy and confident in your clothes, you should try Warp Speed Fat Loss.

Get the program, read it through, and be a little selfish for 28 days. Follow the meal plans, do the workouts, and you will absolutely love the results. I guarantee it.

Think about it: 28 days from now you could be leaner, have a flatter stomach, and feel much more confident.

Or . . . you could just keep doing what you’re doing and lose 1-2 pounds, if even that.

Those 28 days are going to come no matter what. What are you going to do with them?

If you are ready to finally get rid of those stubborn pounds and get a flat stomach, Click Here now!

If you do decide to do the Warp Speed Fat Loss program, please contact me. They recommend a few supplements that I feel are not necessary. I will also answer any questions you may have.

Diet/Fat Loss Disasters: Part 5

Be cautious of where you get your workout and nutrition advice. Now I’m sure you’re wondering, “Nia, why should I listen to you then?” Well, I urge you to be cautious about any workout and nutrition information you come across. You should have a very discerning eye. Many programs (exercise and nutrition) are designed for the sole purpose of making money. These programs truly don’t care if you get into shape or not; they just want you to give them money.


Some systems are also designed for you to stay on them, because the day you stop, you’ll gain your weight back. For example, programs that make you buy prepackaged foods like Nutri System, Jenny Craig, etc are designed so you keep giving them money. Granted, you may lose weight while using these systems, but more than likely you will gain it back the day you start eating normally. Don’t waste your money on products like these. Adopt healthy eating patterns and save yourself the money and stress.

Many supplements that promise you’ll love “five times more fat” are usually not effective. These supplements can be made for less than five dollars, but the producers turn around and sell a bottle for 40 or more bucks. Not to mention, a lot of the ingredients can be dangerous, and all of the ingredients may not truly be listed. And think about, these studies that say, “People who use X-supplement lost 4 times more fat than people who dieted and exercised alone.” Okay. Well, let’s say the diet and exercise only group lost .3 pounds. That means that the supplement group lost about 1.2 pounds. That’s hardly earth shattering. Don’t let statistics fool you into buying worthless supplements. Also, these studies can very easily be designed so the results come out in favor of the company.

Very few supplements are worth your money, but that's another post.

Back to the, ‘Nia, why should I listen to you?” question. You will only hear from me what I feel is the best advice regarding nutrition and exercise. You will not be told to buy worthless supplements or to do workouts that waste your time and don’t give you the best results. If a system is tried and true and I’ve used it with success myself and/or with clients, only then will it be recommended to you.

My motto is this: revolve your workout and eating habits around your life, not the other way around.

On this site, you will only receive information that helps to save you money and time, find the most effective ways to lose fat, and enjoy your life in the most stress-free way possible. If you ever have any questions about something I recommend, please email me and I will answer your questions.

PS Don’t take advice from the “trainers” on the Biggest Loser. You’ll more than likely end up with a stress fracture and/or be miserable performing your workouts.

Muscle Building/Fat Burning Lower Body Workout

Yes, you can build lean muscle and burn fat at the same time. Granted, you may not burn as much fat or build as much muscle compared to training for each goal separately.

Today I had a great lower body training session. The gym I train at was practically empty, except for a few people doing the bench press and machines.

Today was a wonderful mixture of squats, RDLs (Romanian deadlifts), glute-ham raises, split squats, and planks. All of these exercises were in a slightly higher rep range than I've been training in, but it was a great change of pace.

Make sure you include exercises that hit your "posterior chain". The PC is the majority of your backside: hamstrings, glutes, and lowerback. Some great exercises are sumo-deadlifts, RDLs, single-leg RDL, long stride lunges, glute-ham raises, dumbbell swings, stability ball leg curls, and many others.

Make sure you train your posterior chain!

Diet/Fat Loss Disasters: Part 4

Resistance train! Too many people only diet to lose weight. If they do exercise, it is usually some type of long, slow cardio. Just relying on diet and cardio to lose weight is not that smart. If you want to have a lean, athletic looking body, then you must train with weights and bodyweight exercises.

When I say “train with weights” I don’t mean use light weight for high reps; that methodology is crap, and it won’t get you the body you want. Ninety percent of your exercises should be big movements like squats, deadlifts, lunges, pushups, dips, bench presses, overhead presses, rows, chin-ups and all of their variations. Bicep curls and triceps kick-backs are not going to shape your body. Spend your time on big, compound exercises to build a lean, healthy body.

If you only have 30 minutes to spare 3-4 days a week, you will be much better off spending that time training with weights instead of doing cardio.

If you are ready to get serious about your fat loss, check out the program I have used myself and with my clients. If you only want to train 3 times a week, check out Turbulence Training. You can try it out for 21 days for only $4.95!

Diet Disasters: Part 3

Drink water. I know you have heard this many times, but it’s repeated because it’s very important. I’m willing to bet that most people who read this are in a dehydrated state. Yes, you can be dehydrated and not know it. And just because you aren’t thirsty does not mean you are properly hydrated. In fact, by the time you are actually thirsty, it’s too late-you're already dehydrated.

Try to gradually increase the amount of water you consume each day. For instance, you can start your morning with a large glass of cold water. Try to drink water with all of your meals instead of tea, coke, milk, or coffee.

Being even slightly dehydrated can have a huge impact on your performance, mood, and thinking abilities. Drinking more water is a change everyone should make. And I bet when you do, you’ll feel much better, in more ways than one.

Seriously, do not underestimate the importance or proper hydration. As far as hydration goes, I don’t count items like milk, juice, and definitely not caffeinated beverages. Try to drink several glasses of pure water every day.

Simple, but effective. Don’t blow this tip off because it’s “too basic.” One of the biggest mistakes people make is disregarding the small stuff because all they care about is the earth shattering, head-line information. The truth is this: it’s the small, consistent changes we adopt that lead to the biggest results. Don’t search for the “latest and greatest” diet tips and tricks, because they don’t exist.

You must master the basics first.