Tag Archive for Fat loss

Why Use Kettlebells to Lose Body Fat?

May 14, 2012 Joel Panetta Kettlebells

Lose Body Fat With Kettlebells

It is widely recognized that an active lifestyle helps to ward off many modern-day diseases. Keeping fit is a vital measure if you wish to enjoy a better quality of living. The market is awash with numerous products that promise to help you shed off unwanted weight quickly. Selecting an effective product is a challenge for many. If you’re looking to lose some of your weight, you may want to try a product as simple as kettlebells.

Why Use Kettlebells?

Kettlebells are a highly effective type of personal training equipment. The item is so-named because it resembles a kettle. It consists of a cannonball body with a flat iron foundation and solid rounded handle, attached to the body at the top. Due to their high versatility, kettlebells are often referred to as a “hand-held gym.” Although kettlebells have been around for centuries, they have enjoyed a surge of popularity in mainstream fitness in recent years. Using kettlebells combines strength and cardiovascular training, which increases the metabolic rate. This makes the product a highly effective double-pronged attack in losing fat. However, performing kettlebell workouts can be difficult when you’re just starting out. Getting a certified kettlebell instructor, like my buddy Faizal Enu can help to speed your progress and help you use exercise safely.

How to Use Kettlebells to Lose Fat and Weight

It is best to engage in some activities to warm up your body before you work out. Warm-up activities help to relax your muscles, ligaments, and joints. A 10-minute warm-up session is sufficient. Kettlebell workouts are designed to burn a significant amount of calories very quickly. They also help to increase your cardiovascular endurance. Some kettlebell workouts to help you lose body fat include the swing and squat.

  • Swing – Kettlebell swings can be done indoors or outdoors. This involves bending and stretching as you swing the kettlebell with your hands. Stand on a level surface and place your feet shoulder width apart. Use both hands to pick a kettlebell from the ground, between your legs. Swing the kettlebell backwards, between your legs, as far as you can, without straining. Allow it to swing forward between your legs, thrusting forward with your hips and keeping your arms relaxed as you swing. Lift the kettlebell to chest level then swing it back in the reverse direction, passing it between your legs. This motion may be repeated up to 50 times or as far as your fitness regime allows.
  • Squat - This is designed to help you lose fat on your legs and hips. Stand with your feet spaced slightly apart. Hold the handle of a kettlebell with both hands and lift it with outstretched hands from the ground, up to your chest. Squat down slowly as you maintain the kettlebell at chest level. To return to a standing position, push with your glutes. Be sure to hold the kettlebell with outstretched hands at chest level as you move from squat to standing position. Aim to perform 2 to 3 sets, up to 8 times.

It is important that you combine kettlebell workouts with other aspects of a healthy lifestyle, such as eating a healthy diet. Calorie amounts and recommended nutrients vary from one individual to the next, depending on factors such as age, weight, activity level and medications in use. It is best to consult your doctor in drawing an effective weight-loss diet.

Kettlebells are a great resources for your fitness lifestyle. Keep checking The Fat Blaster Workout Blog for tips, workouts & more

Be Strong!

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The Cardio Machine that Sucks

April 2, 2012 Joel Panetta Fitness Misc.

By: Craig Ballantyne, CSCS, MS
www.turbulencetraining.com

Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, “Hey Craig, you were right about those crosstrainer machines. I’ve had your program for a few months now and I’m getting better results with the bodyweight circuits.”

It’s always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about “how elliptical machines (crosstrainers) suck for fat loss”.

That’s right, I think those machines are almost a complete waste of time.

“I was using one of those machines for a long time and was wondering why I wasn’t getting any results,” the physician continued, “I’m so glad I found your program and now I’m using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout”, he added.

I told him how I wasn’t surprised. In fact, I’ve never personally known anyone to get great results with one of those crosstrainer machines. Now I’ve watched really lean people use them, but they didn’t get lean with those machines.

I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don’t work as well as harder forms of interval training.

And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.

Click here to get Turbulence Training
==> www.turbulencetraining.com

Let me know how it goes for you,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.turbulencetraining.com

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3 “Rebel” Fatloss Tricks

March 31, 2012 Joel Panetta Cardio, Fat loss


[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

You know what?
I like “weird.”

I’ve always been a bit on the fringe side of the fence if you know what I mean.

A bit of a rebel.

So were guys like Einstein, Mozart, and Picasso. Not that I’m putting myself into their category of genius by any stretch… but I love their approach to life.

BE BOLD…OR GO HOME.

Makes sense to me. This life it too darn short for anything less than being bold.
That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday.

And the day before…

And the month before…

And the year before.

Do you want to live your years like that? Or do you want to dive into life? Be the greatest “you” possible?

Then be a bit of a rebel.

Here’s some “rebel tips” for fat loss I think you’ll enjoy…

REBEL TIP 1
Flip The Food Pyramid Upside-down

The USDA’s Food Pyramid is an utter joke. It’s origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn’t you know it… the grain industry increased their “contributions” (read: bribes) to certain politicians to get placement atop the pyramid… or in this case at the very bottom. The “foundation” if you will.

Just think about this for a moment:

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?

Are they NUTS??

Yes… they are nuts. (Which, by the way, are no where near the foundation… nuts, that is.)

You’d be better off flipping the sucker upside-down.

That would look like this:

40% of your cals from healthy fats 30% of your cals from protein 30% of your cals from carbs

Roughly, that is.

Sounds… rebellious, right? Well it is.

Too bad I have the science (and the abs) to back it up.

If you want a system laid out for you, then go here:

REBEL TIP 2
Cardio Is Not Smart-ee-o

At least the way the so-called “experts” want you to do it.

Look: This isn’t rocket science. Just walk into any gym…take a look at the folks who only do cardio work for 45-60 minutes every day.

Do they look any different from year to year?

Let me save you some time: NO. They do not.

Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that’s not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not bodyfat.

What do you want to burn?

Exactly. Body-fat.

Finally, cardio is no where near as efficient as resistance training at dissolving body-fat… and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after.

Now, I ‘do’ have a rebel cardio trick… and it takes 9-15 minutes 2-3 times a week to perform.

That’s it. And you get ALL the benefits heart-wise of long-session cardio.

Combine that with some brisk walking and my overall fitness plan and presto: No more body-fat.

Here’s what is cool: I put my new in-home version of this resistance-based workout online for a few days at a major discount… but it’s only for people who pick up this:

—-> Check it out here<----

This is completely illustrated with photos too... and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.)

Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye.

REBEL TIP 3
Do Not Overwork Your Abs

Here’s a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups… all geared toward seeing those toned abs they want.

Guess what?

Waste of time.

In fact, it’s worse than that… it can literally shut down your recovery ability. You’ll slow your progress in the gym (or at home)… and your fat-burning too.

And you may give up your plan entirely because of it.

Here’s the brutal truth: Ab ‘muscles’ are easy to build. It only takes about 3 minutes 2-3 times a week… that’s it.

( Note: I included my “3 Minute Abs” in the fitness book I just told you about… it’s only for those who get EODD though… )

The muscles are not what make your stomach flatter… it’s the nutrition plan folks.

You’re just building muscle underneath layers of body-fat… not good.

I do very little direct ab training. When I do it’s usually 3-5 minutes tops 2 days a week. And my abs are… well… good. : )

I rely on resistance training and my special “favorite foods diet-plan” to get and stay lean.

More about it all here:

So be a rebel.

Thumb your nose at the establishment and step out on your own.

Trust me: You’ll be a leader in every sense of the word if you do.

—-> Check it out here<----

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Snack Your Way to a Bikini Body

March 29, 2012 Joel Panetta Fat loss, Supplements

Look, you know as well as I do that you can’t just snack on fatty foods all day long and wake up one day to the body of your dreams.

It’s funny how those infomercials make you want to believe you can eat anything and everything and still watch the pounds melt off.

Ummm, it doesn’t work that way.

But you CAN enjoy your favorite foods in moderation and look great naked.

Now I realize not everyone loves chocolate, but a lot of people do. And if you’re one of them I’ve got some great news for you.

If you’ve never heard of Prograde Cravers before, well, you’re really missing out. They’re 180 calories of organic dark chocolate heaven.

Again, you can’t just eat an entire box of these healthy snack bars and suddenly slip into the bikini you wore when you were a teenager.

But they DO fit into a fat loss plan. Ok, so here’s two things you need to know:

1) Prograde Cravers are on sale this week. And trust me, you MUST try them if you are a chocolate lover. You save 11% on all their delicious flavors this week only.

2) Check out the video from Registered Dietitian Jayson Hunter to discover how Prograde Cravers fit into your rapid fat loss plan.

Everything you need to know about this killer sale – including the video from Jayson Hunter – is just a click away. Just click here Prograde Cravers

Yours in health,

JP

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Fast Food Fat Loss Failure

March 26, 2012 Joel Panetta Nutrition, Supplements

Back in the nineties Fast Food companies tried to change. They tried coming out with lighter and lower fat versions of their sandwiches and tacos and everything else.

Know what happened?

The “healthier” versions on their menus failed miserably. And I mean miserably. They were all pulled and replaced by newer options that were bigger, fattier and more calorie laden than ever before.

Seriously, they stopped pulling punches and did what any smart business should: They gave people what they wanted. And in the case of Fast Food companies that meant adding as much mayo, bacon, cheese and beef as they possibly could.

That’s when we started seeing the Triple Burgers and Mega Burgers and tacos wrapped in melted cheese stuck to yet another taco.And people were more than happy to gobble them all right up.

I believe, fortunately, that we’ve come to a point where people have realized that it’s all just too much. To some extent people are waking up and realizing that they cannot afford to get sick. They cannot afford to eat garbage all the time. They are understanding it WILL catch up to them.

Kentucky Fried Chicken has been in the news lately because they are trying a new Kentucky GRILLED Chicken. Supposedly it tastes as good as their fried version.


How good is it?

Now I don’t know if it does or doesn’t. And to be honest, I don’t much care. You see, the fact of the matter is when people go to Fast Food restaurants and order something “healthier” like grilled chicken they typically off set it by eating every french fry in sight. Or drinking a 64oz cola.

There are better choices to be made. And if you plan your day you won’t be in a position where you have to gobble a meal down at KFC, McDonald’s or Burger King.

Things like:

Low fat cottage cheese

Hard boiled eggs

Fresh fruit and veggies

Raw almonds

You could also go with Prograde Cravers or Prograde Lean. Cravers are the best tasting healthy snack bar on the planet and Lean is their delicious chocolate meal replacement shake.

Look, the bottom line is simple: A little bit of planning and some smart food choices go a long way to getting that flat stomach you’re looking for.

Remember, check out Pro/Grade Supplements today and Be Your BEST!

Yours in health,
JP

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This Week’s Healthy Recipe – Sweet Pepper Salmon and Rice Pilaf.

March 19, 2012 Joel Panetta Fat loss, Recipes

This Week’s Healthy Recipe – Sweet Pepper Salmon and Rice Pilaf.

Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids.

Ingredients

1/4 cup whole smoked almonds
large zip-top bag
2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon garlic pepper seasoning
1 1/2 pounds salmon fillets (ask to have skin removed)
cooking spray
2 (8.8-ounce) pouches pre-cooked rice pilaf
1/4 cup maple syrup
1 tablespoon light soy sauce

Steps

  1. Place almonds in large zip-top bag and crush, using meat mallet (or rolling pin), until the size of coarse breadcrumbs. Add chili powder, paprika, and garlic pepper; shake to mix. Cut salmon into 4 portions, removing any darker sections. Wash hands.
  2. Preheat large sauté pan on medium 2–3 minutes. Coat salmon with cooking spray; use tongs to place in zip-top bag. Seal bag tightly and shake (or press with fingertips) to evenly coat salmon.
  3. Coat pan with cooking spray. Add salmon, using tongs; cook 3–4 minutes on each side or until fish is opaque and separates easily with a fork. Cook time may vary depending on thickness of the salmon.
  4. Squeeze rice pouches to separate rice; tear corner to vent. Microwave on HIGH 2–3 minutes or until thoroughly heated.
  5. Remove salmon from pan. Add syrup and soy sauce to pan; simmer 1–2 minutes until sauce begins to thicken. Serve sauce over salmon; serve rice on side.

CALORIES (per 1/4 recipe) 700kcal; FAT 38g; CHOL 100mg; SODIUM 1310mg; CARB 55g; FIBER 5g; PROTEIN 44g; VIT A 20%; VIT C 15%; CALC 15%; IRON 20%

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Five Super Simple Fat Loss Tips

March 15, 2012 Joel Panetta Nutrition, Supplements

Fat loss isn’t rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they’re typically easy to solve. And that’s often the case with fat loss.

To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day…

2) I’ve written it a gazillion times and I will continue to – eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.

4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it’s most likely processed. The fresher the foods the better.

* Bonus tip*

You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition’s VGF 25+ men’s OR women’s because it is made from 25 WHOLE veggies, greens and fruits.
Yours in health,
Joel Panetta

PS - You know I take my nutrition seriously. And it’s why I ONLY recommend Prograde Nutrition’s Whole Foods based multi. They have both a men’s and women’s formula.

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Cheap Old School Supplement That Burns Fat Fast!

March 12, 2012 Joel Panetta Nutrition, Supplements

Cheap Old School Supplement That Burns Fat Fast!

By Jeff Anderson

All but lost is a little-known “Old School” supplement that used to be one of pro bodybuilding’s Top Gun supplements for when competitors were trying to shed crazy amounts of body fat, but needed to hold on to as much muscle as possible.

Why haven’t you heard of it as often?

Well quite frankly, over the years, individual supplements just haven’t been as “sexy” as the high priced “breakthrough formulas” being marketed…and not as profitable for the supplement companies!

So what is this amazing (yet boring) supplement that can dramatically increase fat-burning while helping keep the muscle mass you’ve worked so hard for?

It’s called “Medium Chain Triglycerides” (MCT’s) and it’s one of those supplements that has been PROVEN to work!

MCT’s most often come in the form of an oil (either by itself in supplement form or in coconut oil) and is itself a FAT…

…a fat that actually BURNS FAT!

You see, MCT’s are digested differently than other fats.

For one, they CANNOT trigger fat storage no matter how much you take!

Weird…but TRUE!

Also, they produce a LOT of energy and are burned very quickly, thereby saving your muscles from being broken down for fuel during cycles of intense training.

I suggest using the complete formula in “Homemade Supplements” first because I show you how to use it in combination with a few other cheap supplements to create a KILLER personal supplement you can make yourself!

(You can learn how to make your own supplements at www.MakeYourOwnSupplements.com)

However, you can also take a tablespoon by itself during dieting cycles when you need extra energy but don’t want to increase your calories.

The best times are immediately upon waking or about 20-30 minutes before weight training.

Give this “lost supplement” a try if your goal is to burn body fat while you’re still training with weights.

It’s a VERY powerful addition to your supplement program that won’t cost you a kidney!

About:
Jeff Anderson (The Muscle Nerd)
The “Muscle Nerd”, Jeff Anderson, is a world-renowned fitness consultant and author, most noted for his cutting edge research in natural bodybuilding and fat loss.

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Great MMA style workout for the newbies.

March 8, 2012 Joel Panetta Body Weight, Cardio, Workouts

MMA style condition is taking the fitness world by storm. It is becoming popular because it is a fast paced to the point way to burn fat.

MMA fighters are in great shape and have the lean, strong look that a lot of us are looking to achieve.

With MMA/UFC style training you can hit both a cardio & strength/power goal without having to do a lot of long cardio and taking a hit to your strength gains.

You can also do a lot of MMA style workouts using just your body-weight.

I personally like this style of training, so look for me to post some more of it.

This is quick MMA style routine that I think that you will enjoy as a change of pace.

This is a get started routine that won’t kill you but it will kick the FAT BURNING & BLASTING FIRE into gear.

You can do this routine on cardio days instead of running.

This will be broken down into 5 minute rounds just like an MMA fight with a minute rest before repeating.
There is no rest in between each exercise with the exception of changing a weight.

Let’s Go:

Jumping Jacks – 60 Seconds
Mountain Climbers – 60 Seconds
Alternating Bench Steps – 60 Seconds
Medicine Ball High Knees – 60 Seconds (30 seconds each side)
Push-ups – 30 Seconds
Bench/Chair Dips – 30 Seconds

1 Minute Rest Then Repeat.
Your goal should to be able to do 3 – 5 minute rounds just like a UFC fight.
If you want to shoot for your ultimate goal work to get to a championship fight time range in. That is to be able to 5 – 5 minute rounds of non-stop work.

Remember any questions always feel free to contact us here at The Fat Blaster Blog.

BE STRONG!

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Fat loss secrets that your doctor hopes you never learn.

March 6, 2012 Joel Panetta Nutrition, This & That, Turbulence Training

You wouldn’t think your fitness would be contrary to your doctor’s interest, would you? Look my doctor is a nice enough fellow. And he does care about my health. There’s a good possibility you have a good doctor too.

The medical establishment, however, is in the business of being in business. Simple economics tells you that the more sick you are, the more money they make. At its best, the medical establishment aims toward wellness.

For your best health and happiness, there should be a higher aim. It looks like this:

Illness => Wellness => Fitness

When you’re talking about your health, Wellness is mediocrity. Fitness is optimum health.

The secrets of fat loss are hidden in the myths of wellness.

Myth #1: Maintaining a steady target heart rate is ideal for heart health.

Fat Loss Secret: Your heart is most healthy when it can operate efficiently, and quickly return to resting heart rate, at many different heart rates.

The best way to do cardio or aerobic activity is to vary the intensity. After a warm-up period, maintain high intensity for one minute. Then, dial down the intensity for 2 minutes. Then alternate for the duration of your cardio routine.

Myth #2: Maintaining a steady target heart rate is ideal for fat loss.

Fat Loss Secret: The fat loss benefits of aerobic or cardio activity only last as long as you are exercising. Once you stop cardio (30, 45, 60 minutes, whenever) your metabolism stops working to burn fat.

Building muscle is a far more efficient fat loss method. And you don’t have to gain bodybuilder-type mass to enjoy the benefits. Bodyweight exercise is an excellent way to build the kind of functional muscle strength that will raise your metabolism.

A rising metabolism burns fat long after you stop exercising. You can achieve the variable heart rate benefits by doing supersets or combo sets.

Myth #3: Lower your calories if you want to lose fat.

Fat Loss Secret: To lose weight, you just have to burn more calories than you take in. If you increase your activity level, you can eat more and still lose weight. If you want to lose fat; build muscle, increase your metabolic rate, and eat more of the right foods and less of the wrong ones.

Simply put, focusing on calories alone in not an efficient way to lose fat.

—–

Do you want to find a treasure trove of fat loss secrets? Do you want to gain strength while losing stubborn belly fat? Download a copy of Craig Ballantyne’s Turbulence Training. Ballantyne has a time-efficient system for burning fat. He is a world renowned author and training expert. Download it now – Turbulence Training.

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