12 Keys to Rapid Fat Loss- A Guide to a Leaner You: Planning

12 Keys to Rapid Fat Loss- A Guide to a Leaner You: Planning

This article series and video companion are designed to help you get radical results with your body transformation. It is from knowledge and experience collected from hundreds of clients by Omar Isuf, Toronto fat loss expert.

Fat loss is an emotional issue. Maybe it’s the weather changes, maybe it’s all the doughnuts we eat, but one thing is for sure: Fat loss revolves around one thing: planning. Nothing can be more critical than having a plan. It is a template for success. Consider it the road for success, forget Fat loss, I’m talking about YOUR belly off plan! You should set aside time to effectively plan what you’ll be doing over the twelve weeks. I’m talking careful, intelligent planning- seriously.

Success Tip: A poor plan is better than no plan at all. Without a plan you are doomed to repeat your previous mistakes.

Even if you think you know THE most common faults are too much exercise of the wrong choice, lack of a sound nutritional base (eating nothing isn’t “sound”), lack of progress (doing the same old routine), and copying another person’s routine (Madonna’s or another celebrity). Let me put it this way, spending one hour to plan out what you’ll eat, exercise, sleep and do throughout 12 weeks will save you countless hours of frustration.

Success Tip: Frame your planning around action oriented habits not lofty goals (I'll work out five days a week instead of I'll lose thirty pounds of fat)

A simple Sunday ritual of setting aside two hours to prepare food in batch quantities: baking the chicken breasts for the week, boiling eggs, mixing the tuna, making the chili will do. You don’t have to be Chef Boy-R-Dee to cook either; the first time I tried cooking for myself I had an extra special visit from the fire department. Find some simple meals you can make that you can eat day in and day out. For me boiled eggs are a good staple (just make sure to brush your teeth-no one likes stank breath). Spending this time will save you time in the future; you won’t have to go hunting for food like a scavenger and you will build a valuable skill. Besides, last time I checked, being a good cook was a major turn on.

Success Tip: Save time, money and calories by preparing your meals in big batch quantities. Grill up your tuna steak, make that chili, and prepare some baggies of fruit- whatever you need to do- do it.

You need to have a plan not only what you will be inside the gym but outside as well (like that little thing called eating). Prepare your meals, plan your work outs, and get your sleep (there’s nothing cool about being a wimp in the gym because you didn’t sleep enough!)

Success Tip: Be realistic with your planning so that it coincides with your lifestyle and the amount of effort you are willing to put into your transformation (vowing to work out seven times a week is setting yourself up for failure and will get you odd looks from friends).

Now with all this talk of planning- what the heck am I planning on doing? Well here is a template for MY Toronto Fat Loss Plan- this is an example and NOT meant to be followed.

Here is MY Toronto Fat Loss Plan

Toronto Fat Loss Workout Plan: I will train with weights five days a week focusing on lifting heavy weights to maintain my muscle mass and expend as many calories as possible to burn as much fat.
I will perform low intensity cardio post-workout and on off days to accelerate the amount of fat I lose. The amount of time spent performing cardio will vary week to week depending on my goal.

Toronto Fat Loss Nutrition Plan: My nutrition will vary but the basics will stay the same
- Lots of protein and green veggies
- Limited carbohydrates except possibly post-workout
- Get a good blend of healthy fats (coconut oil, olive oil, fish oil, mixed nuts, flax seeds)
- Always consume post work out nutrition to maximize the effect of the work out
- Drink water like it’s my job

Toronto Fat Loss Recovery Plan: Get a solid eight hours of sleep a night (ya right!)
- Take as many Epsom salt bathes as possible
- Foam roll and stretch throughout the week to help muscles to recover
-Listen to as much Barry Manilow as possible (ya right!)

Toronto Fat Loss Assessment Plan: I will use the following assessments to see whether I’m on track with my goals.

Photographs: Bi-Monthly
Body fat Analysis: Monthly
Anthropomorphic Measurements: Monthly
Scale Weight: Bi-Weekly


Now based off of this plan, I’m down three pounds in the first week! The small amount of time it took me to plan this out saved me endless hours of frustration. Toronto fat loss success!

Week 2: September 7^th 2009
Weight: 168.4

Final thought: What is YOUR plan for success?

Omar Isuf is well known and highly regarded Toronto Personal Trainer and owner of a popular Toronto boot camp, Buns of Steel Boot Camp. He has extensive experience in the industry including being the former Personal Training Director at the prestigious Yorkville Club, has been ranked top trainer in Toronto, and runs a popular training blog and video blog series. He is an expert at Toronto Fat Loss.

Here's his website: Toronto fat loss

Super Special Secret Inside Peek At What We Do At Kettlebell Kamp

Synergy Kettlebell Boot Camp is a super fun and results guaranteed fitness boot camp using kettlebells and training in beautiful Gilbert, Arizona and now also in Aurora, Illinois.

I get so excited and pumped by what we do that when I tell people who have never heard what a kettlebell is they definitely want to come try it out so they can have an amazing fitness experience, but before they come they are still are unsure of what actually takes place. Describing a kettlebell is easy... it's kinda like a cannonball with a handle, but how they are gonna use it to experience the absolutely greatest fitness experience ever is totally another story. So I put something together that's gonna help.

Here's a brand spankin new video that lets YOU get a super special secret inside peek into what we do during our totally awesome Fat Blaster workouts.

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How To Screw With People At The Gym... FUNNY ALERT!!!

As many of you know I like to seriously take life as little as I can. Any time I see an opening to laugh and be lighthearted I do- especially when I can laugh at myself. Life is something that can definitely be laughed at and I try to do it as often as I can. Here's a really funny video that combines my love of not taking life seriously and my love of fitness. My favorite part was the dude beating his chest to psych himself up without even lifting anything and then the singing after the credits. Enjoy!

America Needs A Rude Awakening... Jared Lies!!!

The other day I had an amazing conversation with a few wise folks on Facebook and thought those of you still under a rock or livin in a cave who don't have a Facebook account should still benefit from what we were talking about.

It all started with Fabian Rodriguez posting this as his status: "If your idea of healthy eating is a Subway sandwich on wheat bread and light mayo, I'm sorry to tell you..... you've been lied to by Jared."

Then it went on and on from there. Here's the nitty gritty tid bits of nutritional wisdom that was written by Fabian Rodriguez, Henry Vega, and myself on the oh so addicting social networking site. By the way, at the end of this post I'm gonna list our Facebook pages for you to befriend us.


America needs a rude awakening...

The average age of cancer is down to like 35 now. Yikes. Vegetarian style eating is the way to go.

Sorry to break the news to you all, but that's like going to McDonalds to eat a salad. Or the crackhouse to get your medicine. lol But for real, don't be fooled. Make food at home.

I'm sorry to tell you but the tuna footlong packs a whopping 1,060 calories, and if your washing it down with a "light" lemonade or "diet" ice tea, add another 100-200 cals. Oh and it has 1,860mg of sodium..YIKES!

Here's a couple more:
Meatball Marinara – 1,160 calories (foot long)
Chicken & Bacon Ranch – 1,140 calories (foot long)
The Feast – 1,100 calories (foot long)
Tuna – 1,060 calories (foot long)
Big Philly Cheesesteak – 1,040 calories (foot long)

You'd be eating more than half of your recommended calorie intake in one sandwich. Your recommended daily caloric intake which is:
about 2500 calories a day for men
about 2000 calories a day for women

If you don't know who Jared is here is his Subway story...

Jared is supposedly the supersized fat dude that decided one day that he was gonna eat Subway twice a day and walk to and from the fast food processed meat joint to get what he thought was good and healthy. He compares it to McDonald's, Wendy's, Taco Bell & Burger King. He used to hold up his pants and show how he used to be a much bigger processed food eater than he is now.

Subway is not only NOT better, but in some ways it can even be worse.

The reason why Jared was so successful in confusing the public is because Jared was the marketing tool they used that got a lot of people thinking that their sandwich's were way healthier than burger joints. The guy was like the regular guy next door and appealed to the general public.

Now you know... the rest of the story.

Where food is concerned:

Soy(very estrogenic), wheat(except organic & sprouted such as Ezekial 4:9 brand if you do have to eat it), and corn(due to very high starch and being genetically altered) are probably 3 of the worst things people regularly put in their bodies. Every day people eat corn and don't even know it. Even if you stay away from eating corn itself and looking to keep it out of all your spices and ingredients you will still get it. If you do eat grain be sure it's gluten free.

If you eat farm raised fish, chicken or beef you eat it without knowing it because those animals are fed mixed grains and starches. Corn is just one of them. The molecules consumed by them that built their flesh do not go away when you eat those animals in your meals. Restaurants, unless otherwise noted, use farm raised as well. It's a little bit cheaper, but at what cost- your health.

Starches, grains, and processed sugars are the leading causes of obesity and unhealthiness.

If the American Diabetic Association endorses vegetarian diets, quickly run and buy some beef! The ADA’s diet recommendations are keeping them dependent on medications that produce large weight gains by added to their insulin productions and thusly their insulin resistance.

The ADA idea on diet are killing diabetics. I have nothing against large amounts of vegetables in the diet, low carb dieters eat a lot of non-root non-starch vegetables but grains like corn, wheat and rice are killers. Don’t fear the butter, fear the bread.

A lot of people refrain from eating too many fattening foods because they believe they'll get fat from consuming fat. BIG MYTH!  ...and one that WILL kill you!

Fish, in itself, is NOT fattening whatsoever. That is a misconception. Pretty much all fish have primarily a lot of Omega 3 fatty acids which are rich in DHA. DHA is the primary benefactor in O-3 foods.

If you do not eat a lot of healthy fats on a daily basis then you will never be as healthy as you can be as well as probably will never be as lean as you can be.



Yeah, BUT what kinda food is best?

Raw foods are the way to go. I doubt those "veggies" are organic. The nutrients you are getting are minimal.there need to be a shift in paradigm in our minds as a whole.just look at the food portions. They are massive to what we should be eating but that is the American standard. The sad part is that people actually, truly believe in their hearts that they are doing the "right thing" its up to all of us to spread the knowledge and tell them not to believe the ads on TV. And those people that tell us that protein burgers are healthy. Don't even get me started there. That's a whole other subject in itself. We get into megahertz and alkalization in foods. Also a bit of digestion or should I say lack of...

One of the beat blends of Omegas 3-6-9 are flax seed fish oil blends. You can buy them in liquid form I prefer Udo's brand. Also let's talk about how digestible is the food you eat. Did you know a juicy steak will take approximately a week to digest yikes...that will stink. Our intestines are small tubes not designed to stuff anything that's a foot long try putting one of those into your water hose. Hmmm, not a smart idea. That why nutritionist recommend to eat foods that are easy to digest. With 70% water content. So think about it the next time you stuff something dry down your throat. Also if you eat 3 -4 times a day but only eliminating once a day if that. What do you think is happening with the rest of it? You can do a million sit ups and waste your time. There are colonics clinics popping up everywhere. Now that awareness is growing. Great topic guys. Way to share the knowledge.

For more info watch the really good movies "FOOD INC." and "King Corn".  They are both great documentaries that are super informative!  They prove that 90% of the products in the typical grocery store have corn and/or soy in them. That's CRAZY!!!

Go to: http://foodincmovie.com and http://www.kingcorn.net/ for more info on these issues. Know what you eat and what you are eating is eating. It all effects you.

Facebook Friends
Fabian Rodriquez: http://www.facebook.com/maximusfit
Henry Vega: http://www.facebook.com/henryrook
Bob Garon: http://www.facebook.com/bobgaron
I'm also on Twitter here: http://twitter.com/bobgaron

Rocky Balboa's Signature Healthy Muscle Building Smoothie

Check out this cool and funny video this dude did

while being inspired by the Rocky flicks. I think

deep down a lot, probably most, of us have done

something either in our fitness training and/or

nutrition that resembles what we've seen on the

silver screen. I know I for years have worked out

to the Rocky 4 training montage soundtrack. LOL

Hey it's pretty good at motivating me and when

it plays I visualize what Rocky and Drago were

doing and it makes me work even harder. So I

guess it serves its intended purpose. Anyway

watch the vid and then read the rest of my

article.

I came across a great article to a while ago by Dr. John Claydon and
it looks very good on explaining the great benefits of eating raw eggs. 
I do this pretty much every day and if you read on Mercola.com
Dr. Mercola has some great advice regarding eating raw eggs as well
as the quick testing methods for a healthy or unhealthy egg.  Sick eggs
only come from sick chickens. 1 in 30,000 eggs contains salmonella
and the chances of you eating that many in your life are very slim.
This is explained much further on those 2 websites.

Here is an excerpt from the article:

"The process of cooking eggs destroy the very goodness that our bodies so
desperately need as the nature of proteins and fats is altered when exposed to heat.  When cooked, the egg protein changes its chemical shape; it is often this process that can be the cause of allergies.  Generally when eating raw eggs, any incidence of egg allergy will disappear.

Surprisingly, in spite of ‘bad press’ raw eggs, organic or at least from a known
source of healthy free-range chickens, are an excellent health tonic. The regular consumption of raw eggs will do wonders for your overall health.  Exceptionally
easy to digest, raw eggs provide a wonderful boost to the immune system, and a completely balanced nutritional package. A good immune system is one of several things the body needs to overcome cancer."

For the rest of the article please CLICK HERE.

How I eat my raw eggs is like this:

Bob Garon's Signature Healthy Muscle Recovery Smoothie

1.  One Vita-mix Blender, which by the way is THE BEST blender on the market today... PERIOD.

2. Fill the Vita-mix with 1 cup of filtered H2O

3.  Toss in a couple pieces of fruit alongside 1 tspn of virgin coconut oil and 2 tblspns of raw cacao powder.

 4.  Wait to pour in the eggs cause the egg protein is very fragile and will
be destroyed from the blades.

5.  Blend the fruit, coconut oil & water together for a minute or so.

6. Crack & pour in 4-5 raw eggs and blend very gently for 2-3 seconds.

7. Pour contents into a big tall glass and enjoy these VERY healthy &
yummy foods.

Honestly this may seem like it will not taste good simply because of your image of Rocky Balboa drinking a plain glass filled to the brim with nothing but raw eggs, but trust me and give it a shot.
I know, know, know you will love it. It actually tastes kinda like chocolate milk. Mmmm... yummy!

Let me know if you have any questions.