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I’ve probably read over 100 books on getting shape (I love to read.. I can be found on the beach reading the newspaper early in the morning, laying on my couch reading a “Self Improvement” book on a rainy day, or even @ a party reading “post it” notes on the refrigerator (nosey huh.. I need to stop that)). After seeing and hearing pretty much everything that’s been said in the fitness industry on burning fat, I’ve slimmed all the information down (No Pun intended on “Slimmed”) to a few principles that my body has to have to burn body fat. I like to keep things very simple in my life, and fat burning is no different. No matter if you are an obese man or woman, or just looking to shed 5 pounds of body fat, my principles will help peel fat off your body & tone, tighten, and lean you up like they have me..

-I Become A Track Star-
Cardio is king for confidence. Aerobic exercise speeds up my metabolism and rapidly pushes food through my digestive tracks. When I’m feeling overweight with high levels of body fat, I can feel food just resting in my stomach. If I’ve been strict with a good cardio routine, I feel empty within an hour of eating! It’s the craziest thing.. Its as if cardio lights the fire in my stomach and anything thrown in that fire burns up immediately! When I’m trying to lose weight or cut body fat, I do 30 minutes of High-Interval Cardio, first thing in the morning on an empty stomach. This is the best time to do cardio as your body is in fat burning mode from fasting all night. I may run, swim, or bike, but waking up & starting my day off with a sweat feels fantastic!

-I Flood My Body With Water-
Most living organisms need water to survive making it essential for health and wellness. Water is another resource that fires my metabolism by flushing out toxins & assisting in the biological metabolic process. Water is the only thing that seems to really quinch my thirst too. Drinks with sugar and caffeine actually make me more thirsty, so I choose to drink to Water as opposed to feeling like I “have” too. My body seems to drop fat the quickest when I’m downing a gallon every 2 days.(My body is very fresh and clean with a fast metabolism from hydration). Water consumption may be the #1 fat burning tool in my opinion.

-If I See Food, Its Probably Gonna Be Eaten-
I’m not reaching for cake, or any foods high in saturated fats (We’ve all seen the lists of “good” & “bad” carbs and fats so I won’t get carried away here on those specifics,.. However, I’ll note, Sugar is the enemy!).. Even if you are extremely overweight and trying to lose pounds, try eating MORE.. Eating more healthy foods speeds up the metabolism and keeps your body from going into Survival Mode and retaining fat.. If you are constantly feeding, then the body works hard to digest those healthy calories for nourishment & that system speeds up the metabolic process. Your body’s digestive system is a great machine. The longer you can keep that machine running, the more fuel is added to the flame and body fat starts falling off. When I’m trying to get lean, I eat more often.. I’ve held the most body fat in my life when I was on a low calorie diet and only eating a few times per day..(Don’t you just love me out there trying everything that doesn’t work?? #1 Guinea Pig here, reporting back to you!)

-I Lift the Weights-
No matter if my goal is weight loss, weight & muscle gain, weight whatever, having dense, tight muscle tissue always gets me to my fitness goal quicker. The more (reasonable) muscle your body carries, the more nutrient dense food goes to supporting that muscle function, & less towards resting in fat cells. Muscle takes a lot of energy & nutrients to support itself. If you have that muscle, the quality calories will be absorbed into the muscle and again, fat will have no where to go but burn in the metabolic furnace. An overweight body is soft to the touch.. Build that density and hardness to your muscles. It will assist in Fat Burn.

I know this sounds simple, but these four principles have been paramount fuel for my fat burning regimen. Getting into the details of the workout and type of “clean” calories is something we will cover later. For now, think about these 4 principles as Commandments in a Fat Burning Program & your body can’t afford to hold onto fat.

For the Goal Setters..
How do you gauge success if progress can’t be measured? I’m a professional goal setter! I love creating plans & strategies for success.. Setting goals here will give you a benchmark of what needs to be accomplished..

1- Try 30 Minutes of Cardio each day.. I like to do this in the morning, but if your schedule doesn’t accommodate it, then do it in the evening. You need to break a 30-minute sweat everyday from aerobic function.
2- See If You Can drink 1 1/2 Gallons of Water/week to start. That’s roughly 2 bottles of water a day. (If I can drink 3 gallons a week, you can squeeze in 2 bottles a day. You’ll feel great! Scouts honor (I was a Weblow, so my word is good) For now, I’m not asking you to give up sweet tea, or even Diet Coke, but reach for 2 bottles of water a day for a week & see if you feel cleaner.
3- Don’t be Afraid to Eat More.. Again, you know what’s good food and what isn’t.. Stay away from sugars.. Put something healthy in your mouth every 2-3 hours. Let’s get a lot of nutrients flowing through your body.. This will light your furnance and strengthen the flame to begin fat burning..
4- Try and get in at least 3 days a week of resistance weight training. Whatever you feel like doing with is your choice at this point. Just lift weights for a half hour for now. This will wake your muscles up and stretch you out..

Good Luck! The Fat Will Burn.. Its an easy process, but nothing can be left out.. You will create positive habit patterns here with my simple formula to Burning Fat & Losing Weight.. I’m Always Available to answer any questions, so just post a comment with any questions or concerns & I’ll get back to you..

John Fit.. (On my way to sleep.. Can’t Wait for Cardio First Thing in the Morning)