If you follow these 7 rules, you will lose belly fat, simply because your entire body will be burning fat at all times.

There are 7 Fundamentals for women to lose fat and transform their bodies - Callie tells you all 7...

Read each one, its not complicated – its proven and it is easier than you think.  This is your simple road-map to real results and a fat loss, lean muscle, tight hips and firm body COMBINATION!

1. Strength Training- the BEST way to change your body composition and boost your metabolism so that your body is a fat burning machine, burning fat optimally at all times.

2. Interval conditioning- skip the boring, slow cardio and rev up your metabolism and fat burning capabilities with interval work such as sprints or jumping rope. This type of training creates a metabolic effect that will allow you burn calories at the workout rate for up to 36 hours post workout.

3. Eat breakfast. Skipping breakfast slows the metabolic process down and you will not burn calories at rest as quickly as you should. It can also lead to over eating later in the day. Have a combination of complex carbs and protein and you will feel energized and full.

4. Drink plenty of water. Figure out your body weight (pounds) and drink 1/2 of that in ounces. Staying hydrated keeps your metabolism going and also helps prevent fluid retention.

5. Perform multi-joint movements when strength training. Squats, lunges, pull ups, push ups, and Kettlebell movements are the best for fat loss. You will rev up your metabolism, develop lean and toned muscles, and burn a ton of calories both during and after the training session. Avoid machines and isolated movements if you want to kick that extra belly fat (especially around the middle).

6. Don’t obsess over the scale. Weigh yourself once a week if you have to. Otherwise, just stay away. Focus on your physique, how your clothes feel, and your body composition. Get your body fat percentage tested every 6 weeks if possible. This will ensure that you are losing the right kind of weight. The scale cannot tell the difference.

7. Eat every 3-4 hours. If you starve yourself and restrict calories, your body automatically slows down and you will not efficiently burn fat. Fuel the fire (your metabolism) every several hours with quality foods such as fruits, veggies, lean protein, low fat dairy and healthy fats including nuts and avocados.

Losing body fat (in most cases, belly fat) is a complete process. You must strength train, eat properly and at the right times, perform high intensity interval conditioning, and drink plenty of water. If any of these pieces of the puzzle are lacking, you progress will suffer.
You cannot lose fat in just one spot, but for many women the excess fat lies around the middle of the body. If your body becomes efficient at burning calories while you are NOT working out, you will see drastic changes in your overall composition. Follow these 7 tips and remember that it’s a long term process, not a quick fix. Anyone can lose a few pounds in a week, but to create an efficient fat burning body, you must get in the trenches and do the work.

(*Note from Tris – Callie, SUPERB concise informative post – people, I hope you take these on board as they are the fundamentals – brilliant!)

Ladies Only Fat Loss Advice Here! – Get Flat Toned Tummy Muscles & The Body Makeover You Dream Of – Female Weight Loss Advice Right Here!

For most people the need to burn body fat is one of the highest on a list of desires when they start a fitness program.

Whether it is for the guys wanting to create a more ripped and cut physique or maybe the women who want to drop pounds and show off lean curvacious hips and thighs.

The important thing to remember is that burning excess body fat need not be a hassle or a pain, or something people face wondering if in fact they actually can.

The answer to doing this is a simple one – assuming you are dedicated to your workouts and of course controlling your diet and your caloric intake.

So lets assume you are on top of your diet, you have a regime in place that allows you ‘x’ amount of calories per day and now you just need a workout or a system that is going to blast off those excess calories.

Many people will do a certain workout, a certain type of exercising and follow it for a period of weeks – maybe training 3 days a week etc.  This is good, no knocking anyone who is actually getting in their workouts – I respect anyone who is committed.

However, the one thing I put my clients and customers on is a plan that invloves one concept to base their entire workouts around.

And that concept is True Training Variety.

properly burning fat will show muscles you never thought you had...

Simply put the best results I see in my 15+ years as a fitness pro have come from people who are constantly challenging their body with new and invigorating workout protocol.  I don’t mean just doing a few weeks of one thing and then switching – no, I mean having a workout that will change up consistently and regularly forcing the body through continual periods of adaptation – and in turn never allowing it to hit the plateau where stagnation sets in.

This is very easy to do and ultimately will give people real results in a much more attractive time span.

In my Maverick Intensity Training Program for total body change, lean muscle growth and unlimited fat loss I created a system that would offer up to four unique protocols during workout programs.  Daily changes to the training would encourage the body to stay in an elevated fat burning state, the muscles would constantly be required to adapt to new stimuli and all in all the boredom level would be destroyed as a person would face continual variety in their programs.

This is the way I see mainstreem fitness moving for a typical person wanting to burn body fat, drop calories and still get a workout in that challenges every area of their body.

I believe in incorporating both resistance weight training and body weight training as well as different timing protocols. Ultimately a program or workout system structured with True Training Variety is going to take any person – man or woman – to the next level of results based training AND importantly it will create fat burning increases in their bodies that will excite them to continue along this path in traininig.

Oh, and I also like to mention that I prefer workouts that are intense, rapid and done within an hour max – you don’t need to be in a gym for hours on end for the purpose of body transformation and ultimate fat loss.

Women need to work out with progressive and challenging workout protocols to easily begin burning stubborn tummy fat

We’re all busy and my techiniques and the new fitness concepts beginning to hit mainstream fitness are all sensibly designed to save time but ramp up results.

Check out True Training Variety For Fat Loss & Lean Muscle Here At Maverick Intensity Training – I know you’ll be glad you did.

Until next time,

Cheers!
Tristan

Ladies Only Fat Loss Advice Here! Tone Up For Summer & Beyond With A sexy Tight Flat Tummy & More!

This is a topic I am passionate about.  I have trained many people over the years and the basic principle I use in every session we embark upon when serious fat loss is the major goal is exercises that are structured around short burst exertion.

What do I mean by this?  Well it is simple.

I use forms of exercises that mimic reality.

In our everyday lives we typically are forced to randomize our pace/speed/intensity/rest/exertion and many other logistics.

We don’t spend 30 minutes doing something at full speed then immediately go to sleep etc, no our bodies are constantly in a state of adaption.  We are constantly in periods of short bursts of energy, short rest periods.  We sit – stand – pause for a coffee – head to the store – sit and read and so on…

The reality is that our lives are active (most of the time) and fluctuate between bursts of expelled energy and a rest period.

I structure my clients workouts and our systems around this approach because not only does it benefit us most in daily life because it mimics our real world physical events but it is also proven to be the most productive form of fitness training we can do – if of course our intensity is maxed out during the workouts.

For example, consider the level of fitness needed to play soccer, rugby, football, tennis or any other activity that requires stop-start fitness ability.  It’s immense!

Short burst training incorporate this mentality, again an example is weight training.  Any resistance exercise is performed as a short time exertion (lifting etc) followed by a brief rest and then repeated.  (and I might add that resistance training is the number one way for women to burn stomach fat and tone up – results are phenomenal – don’t ever think if you are female that resistance training will bulk you up and make you end up muscular and ‘manly’ – that is an old and outdated concept and I cover it specifically in another post)

But weight training is not the only exercises philosophy a person training correctly should use, another one that incorporates the ‘stop-go’ effect is High Intensity Interval Training.

I also use HIIT for all my clients because simply put it will burn triple the amounts of fat and can be done in half the time of a typical long duration cardio session.

Again results are incredible and when you train with both resistance training and HIIT you achieve what a lot of people think is not possible and that is rapid fat loss and the type of body they always wanted in a relatively short amount of time.  (of course the extra ingredient of all this is sensible eating and a structured diet – more on that in other posts)

So the successful workout concepts fall into three categories for this discussion.  They are HIIT, Resistance Training & Short Burst Exertion Training. (SBET)

We discussed that SBET is a form of HIIT.  It is also a workout structure that can be performed alone with both body weight and resistance training exercises.  By using specific exercises and changing the timing protocols and focusing on explosive workout structure a training session can be devised that is more SBET than pure HIIT.  Both are great, SBET is just a modified version of the best form of cardio you can do: HIIT.

Either way, if you incorporate these three workout fundamentals into your program you’ll lose fat.  Period.

Short Burst Exertion Training works in unision with HIIT & Resistance Training for real fat loss results!

If you are putting in the time you should really be getting real results from that effort.  And using proven protocols and randomizing your training will yield the successes you crave.

*Try this: A fat Loss Workout For A Friend – A Beginner Fat Loss Workout You Can Try

*The home of body transformation and fat loss advice

*Ladies Only Fat Loss Advice Here! How To Lose Fat And Get A Flat Tummy FAST.

elite training begins NOW!

The Death Finally Of Cardio & Old Style Conditioning

Ok, we could define elite conditioning training as many things from an athlete aiming to complete a marathon and training accordingly to a ‘regular person’ wanting to challenge themselves with a new fitness protocol to move them out of a comfort zone.

This last definition is what I feel the future of real elite conditioning and fitness training should be.  Today people are challenging themselves more than ever.  Ok, we are not all going to be elite olympic marathon runners but the exciting thing changing in the fitness world is that of more and more people seeing the possibilities in front of them that will offer variety, challenge and a level of personal results that  have not been so accessible before.

Training Is Now Challenging Any Person To Test Their Boundaries

Today people want variety in their fitness. I agree, as a trainer, there will always be people who look at their fitness regime as one that requires they get into their gym 2-3 days a week after work and they are perfectly happy following their trainers program that may have them in front of the cardio tv sets on their treadmill and then on to a nice run through the machines etc.  Thats fair enough and not bad at all – not optimal – but not bad.  and congratulations to anyone who gets into the gym in the first place!

But what I’m alluding to here is the growing number of people who know they are capable of so much more and capable of levels of training and stimulating fitness protocols that they are searching out the new breed of fitness training.  Its out there, trust me, and new forms are popping up daily.

Certainly the old guard like weight training, cardio (though not long form cardio please! – read HIIT), circuit training etc are still great, but now the HYBRID forms of training are starting to take over.  Look at cross-fit for a perfect example of the shift in training protocol.

You could say its a return to old school principles and in a way it is, yes.  But its all wrapped up in a new challenging ideology that numerous forms of training can be blended together to offer an elite level workout that any person can succeed in with the right determination and faith in their ability to do this type of training.

A Person Should Continually Challenge Themselves - They'll Be Surprised

All in all I’ll sign of here saying that a person today understands that they can really challenge their bodies and there are tools and systems available to prove people right.

For too long people have only really known or been schooled in the idea of going to the gym, doing the few different exercises sandwiched between some cardio for good measure….

But the shift from the smart people who began moving into properly structured group training classes and circuits is giving way to more and more people realizing that anyone can attempt and succeed in the new breed of fitness training systems coming up….

And in turn really test the boundaries of any persons true fitness potential!

Change It Up To Guarantee The Best Results of Your Life...

more on this coming soon…

Until then try these links to Man Versus Fitness:

*Push Up Challenge Workout For Great Conditioning….

*The Truth About Six Pack Abs Results And Workouts…

*How to get six pack abs with the right workouts…

*Ladies Only Fat Loss Advice Here! Lose Stubborn Tummy Fat Right Now.

3 piece jigsaw to six pack abs

A lot of clients I train assume that when we begin structuring our fitness programs that they’ll simply be doing some crunches or sit-ups as their abdominal workout.

That is not the case and in our workouts that could not be further from reality.

What I have all my clients do is a workout for abs & their core that incorporate a three sided approach – or what would be deemed a three piece jigsaw.  They will work lower abs, upper abs and their obliques(sides).  There is no other way to create the complete package and get structured results.  And the order of these three training targets is typically set at doing lower abs, then uppers with obliques added in between or at the end.  (this is another topic I’ll discuss in another post)

You see, sit ups and crunches only work the upper abs (I don’t really think you need to be doing sit-ups ever by the way) but for the complete package you need to work your lower abdominals to create that tight and strong waist as well as train your oblique muscles to enhance torsional flexibility and strength and see the rippled muscles in this area of the midsection.  The uppers are only a third of the  equation.

When you see the models and fitness pros with great midsections that is not from doing solely crunches.  It is because of a complete abdominal 3 sided training approach.

I’ll stress here that I also include a lot of core conditioning and lower back structuring in my programs designed for getting six pack abs and burning belly fat, but in terms of the main exercises concerning the abdominal muscles the three sided approach is always what I  use.

Here is a short list of some of the typical exercises that I use and rotate during ab specific workouts are:

Side open leg oblique crunches

Split frogs

Straight leg alt toe touches

Sky pointers

Leg alternate splits

Swiss ball crunches

Swiss ball roll ins

In & outs

Again, this is just a small selection of what I use with clients in our sessions.

If you train your abdominals correctly and don’t waste time with tired old sit-ups and keep the balance correct between the three sided approach to abs training then results are almost guaranteed if you are on top of your diet and incorporating the movements that will burn the most body fat.

I’ll also mention that this 3 piece jigsaw to abdominal training can also be incorporated during the ‘full body workouts’ that are essential and well advised for real success in getting six pack abs.  I’ll cover that in a new post  so you understand not only why full body workouts with full body exercises / compound body weight exercise is essential but also a description of exercises I like and a few workouts you can try.

*Free Six Pack abs workouts and circuit fat loss workout here..

*Want to know how to do a push up right to eliminate joint pain and skyrocket your results? Clik Here…

*A push up challenge workout video…

*Ladies Only Fat Loss Advice Here! Tone Up That Body For Summer & Beyond…flat tummies here we come!

You Can't Get new Growth With Stale Programs...

When I first got into fitness at 17 years old, my passion was body building.  Plain and simple.  I had previously been heavily into football (soccer) and other team sports requiring intense cardio capabilities.  But as my interest in bodybuilding exploded I immediately wanted to know why some guys built muscle and a lot didn’t.  I was 17 years old and open to learning from anyone…

Obviously we know genetics play there role, but this is not about genetics.  This is about changing up your training to illicit maximum response from your muscles.  Again, we know a change is needed- we all change reps, sets, weights etc etc.

However the change I’m talking about is one that is becoming ever more common and popular amongst the people training for new muscle and impressive physical appearance.

That change and the weapon to insert into your routine is ‘protocol change-up’.

I’ve been lucky enough to train alongside some of the smartest bodybuilders and muscle trainees in many different countries and the one thing 99% (the other 1% relied on ‘the juice’:) of them explained was their desire to completely take time off of serious heavy weights and insert high intensity circuit and body weight routines into their schedules – THEN they come back to the weights.

This is not something especially new but it does suprise me just how many people stay stuck in the same routine and mindlessly continue down one path of training.

Now there’s a time and a place for this change up, but the important thing is to do it!

Some of the biggest guys I know routinely throw in sessions of tabata training, M.I.T. Workouts, cross-fit and other full body ass-kick training.  The benefit of total body muscular stimulation as well as challenging your kinetic chain with diverse training is of such high benefit to stimulating new muscle growth its surprising more people don’t do it.

I’m going to go over a selection of other protocols that I’ve had clients and friends inserting into their regimes to stimulate stubborn muscle fibers and blast through plateaus in coming posts.  But to briefly conclude it seems that most smart bodybuilders and those looking to fire up their muscle gaining potential know the benefits of hitting their body from numerous angles with diverse training to keep it guessing and increasing its demand for much needed muscle.

___________

*Go Here to Man Vs Fitness and try a fat loss insertion workout and six pack abs circuit workouts

*My NEW Blog for fat loss advice, how to get six pack abs and lean muscle / body transformation guidance

*Ladies Only Fat Loss Advice Here! Tone Up That Body For Summer & Beyond…