13 UNTOLD ULTRA FAT-BURNING SECRETS!
Thanks for your interest in this report; I think you will find it more useful than all the
other fat-loss ‘secrets’ out there. The basics are to eat regularly, drink lots of water,
avoid white flour and refined sugars, try to avoid desserts and fizzy drinks, use your
fist to determine portion sizes, do cardiovascular exercise of 30-60 minutes, and build
more lean muscle in order to speed up your metabolism. These tips are good, but are
not worthy of the accolade ‘Untold ultra fat-burning secrets’!
I have seen clients follow the tips I am about to share with you, and these clients have
managed to lose a stone or even two, as well as getting a six pack. This knowledge has
come from years of research and experimentation, and here it is for you – for free!
FAT-LOSS SECRET 1.
PMA – Positive Mental Attitude. Looking back at my most successful clients, they
were the ones who committed to giving 100% to every workout. No excuses, no
complaining, just a great attitude.
Visualise what you want to achieve before you start exercising. Whether it is fitting
back into your favourite skinny jeans, losing that winter flab, busting a baby belly, or
getting awesome abs. If you can see this in your head, then this will help you maximise
each session.
FAT-LOSS SECRET 2
Stand up straight! Technically, this doesn’t burn fat, but maintaining good posture is a
way of making yourself look instantly slimmer. Many people have poor posture as a
result of bad training programmes which concentrate on working the chest on
shoulders, as well as so many people who work endless hours at a desk. The result of
this poor posture is an appearance of rounded shoulders and slumping forward, which
makes your belly push out. To improve posture, work on strengthening the lower back
and drawing your shoulders back.
A great exercise to improve posture is ‘seated rows’.
FAT LOSS SECRET 3
Speed up! Have a fast workout in the gym. By not resting between exercises, you can
build muscle and burn fat simultaneously. In a test done with clients doing a fast gym
weight workout, they managed to burn more fat in a session than in a spinning class!
Maintain a vigorous pace, move from exercise to exercise, plan your workout to
maximise your time and equipment. Try a Bootcamp session to get you moving! (HIIT
Hight Interval Intensity Training, Tabata and etc used in good Bootcamps are more
effective way for FAT LOSS than doing only traditional, long aerobic workouts)
FAT LOSS SECRET 4
FILL UP ON ‘FREE’ SNACKS AND DRINKS. Curb your cravings by eating and
drinking low calorie options (water is the best and no calories). Snack on vegetables
such as carrot sticks, cucumber and celery. Use Stevia to sweeten hot drinks (or don’t
sweeten it at all, it’s only a habit and you can change it...more in FAT LOSS SECRET 12)
and have a handful of berries instead of sugary desserts.
FAT LOSS SECRET 5
MONITOR YOUR PROGRESS. Make sure you take pictures before your first workout,
so you can see how far you’ve come. Measure yourself regularly and set yourself goals
and deadlines (4 or 8 weeks is ideal). Be realistic and follow the programme. If you
don’t reach your goal, ask yourself why (missed sessions, not eating correctly), and sort
it out!
FAT LOSS SECRET 6
MELT FAT BY DOING EXERCISES WHICH WORK SEVERAL MUSCLES AT ONCE.
You burn more calories and save time. Most people don’t know about these super fatburning exercises, such as Squat Shoulder Dumbell /Resistance Band Press.
This targets the thighs, shoulders, triceps and
buttocks.
Another exercise is the Walking Lunge Lateral Raise Curl,
which targets buttocks, thighs, shoulders, biceps and triceps.
Try Burpee Pushups
to work the buttocks,
thighs, shoulders, triceps, chest and core.
FAT LOSS SECRET 7
DON’T WORK YOUR ABS! Abdominal exercises do not burn fat away from your abs.
If you want to burn fat, and get lean and toned, read secrets 3 and 6 again and follow
them. Don’t waste your time doing hundreds of sit-ups, as this will not give you a six
pack.
FAT LOSS SECRET 8
EAT REAL FOOD! Never eat processed food. If you have ever seen a documentary on
tribal people, you will notice that none of them are overweight. This is because they live
on real foods (hunted, grown or picked) and have active lifestyles.
Check items before you buy them, as many pretend to be good for you – such as many
‘sports’ drinks (100-200cal). Prepare your own meals so that you know exactly what’s in
them. Aim for lean meats, fish, long grain brown rice, fruit and vegetables.
FAT LOSS SECRET 9
FLUSH THE ACID FROM YOUR BODY! Your body is naturally acidic and so are many
of the foods we eat. In order to lose weight, you must reduce the acidity levels in your
body so that fat is not stored. When acid levels increase, the body starts to store fat
to protect itself.
Green vegetables are alkaline – increase your consumption of these. Lower your intake
of acidic foods such as milk, cream, eggs, cheese, pork and red meat. Fast food is also
acidic but it contains no nutrients at all so must be avoided completely!
FAT LOSS SECRET 10
BE PREPARED! Always have a healthy snack on you such as almonds or small amounts of
chopped fruit. It is better to snack on these and have prepared meals in containers to
take to work (also cheaper than buying prepared food). If you don’t manage this, make
sure you find somewhere healthy to eat.
A rice cooker is a good investment so you always have fresh brown long grain rice.
FAT LOSS SECRET 11
AVOID ARTIFICIAL SWEETENERS! Most foods labelled ‘sugar free’ contain artificial
sweeteners and additives which create a hormone disaster in your body and cause the
body to store fat and increase cravings.
To sweeten your foods and drinks, use a natural sweetener such as Stevia or try
getting used to unsweetened items.
FAT LOSS SECRET 12
CHANGE YOUR HABITS FOR 21 DAYS! Your brain takes 21 days to reset, so follow
your programme for this amount of time and you will be able to continue easily.
Help yourself by using a daily planner to schedule eating and exercising. Try working
out in the morning so you have a positive start to every day.
FAT LOSS SECRET 13
WRITE DOWN WHAT YOU EAT AND DRINK! Take a moment to do this BEFORE
you consume the item, this forces you to consider whether eating or drinking this will
melt belly fat or pack it on.
Ask someone to review your journal every day. Pay a fine every time you cheat!
BONUS SECRET!
Don’t get put off by not knowing what to do. Many people are unsure of which
exercises to do, how many reps, how much weight, the proper form, and how often they
need to do it. This makes motivation disappear.
To start yourself off, speak to an expert. Get a Personal Trainer or start attending
Bootcamp sessions.
PLEASE FEEL FREE TO SPREAD THE WORD BY FORWARDING THIS
DOCUMENT!
Your dedicated fat-loss coach
Radek Kalas
www.bodytransformerbootcamp.co.uk