Stop being fat and lazy

STOP Being FAT and LAZY! A Truly SHOCKING Report That Will Give You The Tools To Lose That Ugly Fat. By Dan Grant, BA, NSCA-CPT STOP Being Lazy and FAT! – A truly SHOCKING report that will give you the tools to lose that ugly fat. I’m not a mean guy. I’m actually a really nice and “loveable” guy (that’s what people tell me, anyways). My girlfriend always tells me I have a good heart because pretty much any baby and animal likes me right away from the first time they see me. Apparently there have been studies on that kind of stuff. So what’s the deal with my harsh and definitely rude title? A couple reasons… First, to grab your attention. I’ve read all the studies telling me that you have to have a catchy title that will get people to become interested in your book. So I’m assuming it worked if you’re still reading, so reason number one has been successful. Second and definitely the most important reason is because WAY too many people in this world are fat and lazy. Why, though? What are the reasons why so many people are fat and lazy, and most importantly, how can we fix them? Well, here are the reasons I’ve come up with through the years (in no particular order of importance). 1. There’s just way too much information out there to actually understand what you really need to do to lose the fat. 2. A lot of medical doctors and other types of doctors still just understand the “old school” method of fat loss because they’re too worried about what pills to dish out on you next. 3. Most personal trainers in the commercial gym industry just don’t have a clue in the world on what’s going to bring you fast, time efficient results. 4. People are busy and just have “no time” to eat good food or grab a quick and effective workout. Well, they think they’re too busy anyways. 5. People’s mindset these days are all about survival and not about prosperity. People don’t take any time for self-improvement, which is the most critical factor in losing the weight and prospering, in my opinion. 6. We know that the fast food industry isn’t exactly the best food ever for our health but for some reason it just seems too good to pass up sometimes (or most of the time for a lot of people) So there are some issues that hold people from losing the fat that they want to get rid off. Before going on in this report I just want to make crystal clear right now that in no way are these the opinions of every fitness professional out there. These are just my opinions and answers from my experience in the fitness industry. Do you have to listen to me? Not at all. If you for some reason disagree with what I’m telling you then don’t listen. If you’d rather trust the information being told to you by your current doctor or personal trainer, than do it. It’s your life. But think of where you are now. Would you really be reading this if you had a person right now that could give you all the fat loss information needed? Or would you even be overweight? All I’m saying is that if you find my information and advice helpful then use it and find the success you really deserve. Let’s get going then. Reason #1 people have trouble losing fat. There’s just way too much information out there to actually understand what you really need to do to lose the fat. Doesn’t seem like pretty much every single day there’s something new coming out on what will cause cancer and what new piece of equipment will help you burn fat and lose weight the best. Every month there’s some sort of headline on all the health magazines consisting of “Lose 30 pounds in 30 days” or something to that effect anyway. So point number one is if it guarantees you certain amounts of weight loss in a certain short time span then don’t do it. People’s bodies adjust differently to programs. Plain and simple. Sometimes those programs can be fairly successful but don’t try and lose a ton of weight too fast. It’ll be mostly water weight for one thing and it won’t be fat you’re losing. If you’re interested in having a guide to simple and easy to understand fat loss information then go to www.trueweightlossrevealed.com right now and get the ebook with all the great bonuses for a special price just for the people who took the time to read this special report (the discount will be shown during check out, not on the actual website page). Reason #2 people have trouble losing fat. A lot of medical doctors and other types of doctors still just understand the “old school” method of fat loss because they’re too worried about what pills to dish out on you next. Please don’t get me wrong here. I’m not saying that all doctors are dumb and they know nothing about health and fitness. This whole reason is from personal experience from my clients and me. So if this reason doesn’t apply to you then please just pass it and read on. I don’t want to start any unnecessary fights over this reason. Again, this is just from personal experience. I used to work in a chiropractors office and the chiropractor there was an extremely smart person and a great doctor. But when it came to fat loss, he just didn’t have a clue. He was telling people that easy light walks with a little bit of light weight training would safely and slowly drop the weight. SLOWLY, you’re not kidding. Higher intensity exercise is the key to your fat loss success. You HAVE to train with an intensity that’s challenging for your muscles and gets that heart pumping strong. And when people are talking “fat burning zone” then stop listening. Physiologically correct speaking you supposedly burn more fat while you are at a certain intensity for a certain amount of time (over 30 minutes). But it’s not about what you burn during the training session. It’s about what you’re burning after the training session. Is that confusing? Let me explain quickly what I’m talking about. When you do longer, moderate intensity activity you will be burning fat while you workout but when you’re done working out then that’s it. No more fat burning. But when you do the higher intensity training you can burn fat for up to 3-4 hours after the training session. That’s the cardio part. The weight training part is even more amazing. You can potentially boost your metabolism up for 2 days after a high intensity weight training session. You want to find SAFE and EFFECTIVE ways to boost your metabolism all day long. I had a patient at the chiropractor’s office that went to her MD to ask him about weight loss and what she should do. Well you’ll never guess it but the MD told her that a supplement pill would be a great way to lose the weight. The only problem with those supplements is that they have stimulants. The caffeine in those things do boost your metabolism and they can help you drop some weight but one thing they don’t do very well is help you lose fat. The caffeine helps to suppress your appetite which makes you less hungry so you don’t eat too much. Problem is, you need to eat to lose fat. If you starve your body then it goes into a survival mode and starts to store as much fat as it can so it can use it eventually for energy. You have to eat to keep you metabolism higher so you can burn fat. STOP worrying about the damn scale and worry about inches dropping from around your waste. Just because you’re dropping weight doesn’t mean you’re getting any healthier. Reason #3 people have trouble losing fat. Most personal trainers in the commercial gym industry just don’t have a clue in the world on what’s going to bring you fast, time efficient results. I’ve seen it. When I go to my gym to workout I see the personal trainers there doing it all the time. They perform there 60 minute session with their client and then tell them to go on the machine for 45 minutes for their cardio. With driving to the gym, changing, doing their workout, showering, changing, and driving home that client have to take nearly 3 hours out of their day to get a workout in. And they didn’t even get the most effective workout they could. Now don’t get mad if you’ve been doing this with your trainer. I’m just saying that it’s rare to train with me and go over 45 minutes total and that’s with everything included. Imagine training like that and seeing faster results. It’d be pretty cool wouldn’t it? And it would open up more time for you to hang out with your family or friends. Who knows? The point is that it would open up time. Time is precious. My favorite quote is, “time is the only thing you can never get back in this world, so don’t waste it.” I love that quote. I mean, why waste time if you don’t have too. It just makes sense. Some people have told me that they love going to the gym for 2 hours and train that way. And my response to them is go for it. It’s your life. So what you think is best for you. If going to the gym for 2 hours at a time makes you happy, then that’s great, because you’re happy. Your life should be a happy and fun one. Reason #4 people have trouble losing fat. People are busy and just have “no time” to eat good food or grab a quick and effective workout. Well, they think they’re too busy anyways. Whether you work 9-5, work night shifts, have 4 kids, have 4 kids and raise them by yourself you do have time to workout. I understand that your days can be long and hard. I know that, I used to do it. I used to work long 12 hour shifts and come home just dying to get some food in me and just lay my ass on the couch for the rest of the night. That food was most likely something overly healthy from McDonalds or maybe some pizza pops. Anyways, the food probably wasn’t anything you’d ever find in a health cookbook. What about exercising? Are you kidding me? Screw exercising. I just worked my butt of all day and I deserved to rest. So I’d sit and watch a movie or some reality shows. Do you remember what time is? Well, I was wasting a hell of a lot of it and it wasn’t ever going to come back to me so I could do a mulligan on my past. I needed to act immediately before I fell into the trap most people these days do. Just sit and watch their life just pass them by. I started doing pushups and situps when I woke up in the morning. I set goals of doing 150 pushups a day. It didn’t have to be at once. I just had to get to 150 by the time I fell asleep for the night. My energy levels boosted. I felt better. I magically found time to eat better foods. I even magically found time to head to the gym (which pretty much consisted of turning off Friends for the night). What about watching television? I know people love it and probably won’t totally shut it off. I just watch sports now, and that’s fairly rare. My productivity has increased, I feel great, and I don’t worry so much (television is pretty negative if you haven’t noticed). But if you have a television show you absolutely must watch then I wrote a specific article on how you can burn fat while watching television. I included it on the end of this report. Reason #5 people have trouble losing fat. People’s mindset these days are all about survival and not about prosperity. People don’t take any time for self-improvement, which is the most critical factor in losing the weight and prospering, in my opinion. Great prosperity teachers tell you that to improve the world around you; you must first improve the world inside of you. I believe that whole heartedly. Most people don’t like the world around them. They hate their job, hate their bodies, hate their relationships, and so on. But the thing about the situation, however, usually is that they’ve always hated their jobs, bodies, relationships, or whatever. Do you ever realize who’s ALWAYS at the scene of the hate? You guessed it. You’re always there whether you like it or not. So wouldn’t it make sense to improve yourself to improve the world around you? I think it does and I believe in constant self-improvement every day. I believe you should take 30 minutes a day to read, listen, or do something that will improve you. I didn’t start seeing the real positive changes in my life until I started doing that very thing. I started reading prosperity books, listening to audio tapes, or doing a fantastic energizing body weight workout. I made a commitment to improve my mind and my body every day. And I don’t think by coincidence things started to change for the better around me either. Just think about it. Reason #6 people have trouble losing fat. We know that the fast food industry isn’t exactly the best food ever for our health but for some reason it just seems too good to pass up sometimes (or most of the time for a lot of people) I’m from Canada and in my city we have days called “Toonie Tuesdays” at KFC. First I need to tell you that we have 2 dollar coins and we call them Toonies. So for just 2 bucks you can get a piece of deep fried chicken and a large handful of trans fat filled french fries. I mean really, who’s going to pass that up? I hope by know you realize that I make a great effort to trying to be sarcastic and funny and the same time. I hope its working☺. The point is though that we know that’s not good for us but every time I drive by the KFC on Tuesday there is a line up of people drooling so they can get their cheap chicken. And I’m guessing most of them aren’t just getting one helping. Why do we do that? Why do so many people just have a lack of concern for their health? I’ve heard all the excuses. “It’s my life and I’ll eat what I want.” “My blood pressure is normal; I have nothing to worry about.” “I’ll just do an extra 30 minutes on the treadmill tonight.” “I’m young so I have lots of time to change my habits.” “I’ve grown up eating it and it’d be impossible to change.” “Vegetables SUCK.” “I only had $5 in my wallet. I could only afford the double cheeseburger meal” “I just worked out.” There’s a ton more but I think you get the picture. People just don’t realize what their actually doing to themselves until its too late and they’re in an ambulance (or worse). We know that fruits and veggies are good for us, yet we neglect them daily. I realize it’s extremely hard to have a perfect diet. It’s nearly impossible today with all the fake food you can buy. I don’t have a perfect diet. It would drive me bonkers if I had to worry every single minute about what I was putting into my body. But the fact is that I try and eat as healthy as I can. I have a decent knowledge in nutrition and I use that information to the best of my ability to make as healthy a food choice as I can. I know that fast food isn’t on my healthy food list so I don’t eat it. It can really be that simple. I hope you enjoyed I hope you liked this short report on fat loss. I hope it filled you with a motivation to make positive changes in your life. Life’s too short to sweat the small stuff. But I’ll tell you what. Life’s even shorter if you don’t take care of yourself. If you care to reach me about this report or any questions you have about my business you can reach me through www.dangrantfitness.com. While you’re there you can also sign up for my free e-newsletter and receive another special fat loss book. The only thing I have left to say is please don’t hold yourself back. Have a dream and go out and try to get it. Life just isn’t as exciting as it should be if you’re always at a steady state. Sure it’s comfortable but is it really getting you where you want to go? Your life was meant to be a healthy and prosperous one. Dream BIG. It’s the only way to truly live. Yours is health and prosperity, Dan Grant, BA, NSCA-CPT Owner of Dan Grant Fitness Co-Owner of Core Conditioning Athletics Author, True Weight Loss Revealed How to get fit while watching your favorite sitcom As much as I’m not a fan of television I know people watch and watch it a lot. Now as much as I want to tell you to stop letting all that negative programming get into your head, I’m going to hold myself back for the moment. Most people have that one show they can’t live without. Whether it be one of the hundreds of reality shows out there now, a sitcom, or game show, some people just cannot miss their favorite show. Well instead of just lounging around eating chips and drinking pop, start by drinking water with some fruits or veggies. That would be the best start to this little workout. Now I’m just going to guess here but I’m assuming there’d be 4 or 5 commercials. Every set of commercials is probably about 2 minutes we’ll say, so that’s 8-10 minutes break from your show. So why not get a little exercise and get those muscles working. And don’t worry about dumbbells, all that is needed here is you. So the way this sitcom workout is going to work is you are going to be doing a little circuit style workout during the commercials. You’re going to work for 20 seconds and rest for 10 seconds each exercise. So we’ll do it in 2 minute cycles, so that means we’ll do 4 exercises per commercial. READY! COMMERCIAL 1 and 3 Exercise 1 Beginner: wall pushups Intermediate: knee or regular pushups Advanced: staggered or clap pushups Exercise 2 Beginner: crunches Intermediate: crunches or toe touches Advanced: toe touches Exercise 3 Beginner: jumping jacks Intermediate: jumping jacks or up/downs Advanced: up/downs Exercise 4 Beginner: reverse crunches Intermediate: leg raises Advanced: bicycles COMMERCIAL 2 and 4 Exercise 1 All levels: shadow boxing (move your feet around too) Exercise 2 Beginner: knee plank Intermediate: knee plank or regular plank Advanced: regular plank Exercise 3 Beginner: body squat Intermediate: body squat or speed squat Advanced: speed squat Exercise 4 Beginner: hip raise Intermediate: hip raises or one-legged hip raise Advanced: one-legged hip raise There you go. You just worked out for 8 minutes instead of sitting there. Feels good, doesn’t it? Remember to keep drinking that water during the actual show itself and you can keep snacking on those veggies too. For the one-legged exercise, do each leg for ten seconds each or do a different leg at each commercial. If your show is an hour, well then you can workout even longer if you want. Exercises for workout Wall Pushups – perform a pushup with your hands on a wall. Have your feet as far away from the wall as you can to make it more challenging. Knee Pushups-perform a pushup while your knees are on the ground. Regular Pushups-have your hands about shoulder width apart on the ground and perform a pushup with just your toes and hands touching the ground. Clap Pushups-perform a regular pushup and explode up and either have your hands leave the ground or clap your hands after pushing up. Crunches-Lie with your back on the ground and feet about 6-12 inches away from your glutes with the soles of your feet flat on the ground. Start with your hands by your ears or cross your arms across your chest. Pull your stomach in and lift up until your shoulder blades are off the ground. Hold for a second and return to starting position and repeat. Do not pull on your neck at anytime. Toe Touches-Lie with your back on the mat and your legs straight up facing the sky. With your arms straight out in front of you go up and try to touch your toes. Up/downs-start in standing position. Go down as fast as you can and do a pushup. Then return, as fast as you can, to standing position and jump up. Repeat. Reverse Crunches-lying on your with your legs straight and flat on the ground. Bend your legs and try and bring your knees to your chest. Return them to a straight position but stop your feet from touching the ground at 3 inches above the ground. Leg Raises-Lie flat on the floor with your legs extended. Raise your legs up (while keeping your back flat on the ground) as high as comfortable and return to starting position and repeat. When bringing the legs back down your feet should stop about 3 inches off the ground. Your feet should never touch the ground. Bicycles-Lying flat on your back, start with your hands at your ears and legs off the ground and slightly bent. Bring your left elbow to your right knee simultaneously. Go back to starting position and then do the other elbow to knee. Do this exercise as fast and comfortable as you can. Knee Plank-With your body aligned straight from your head to your knees, hold yourself up with your forearms. Only your knees, elbows, forearms and hands should be touching the ground. Plank-With your body aligned straight from head to toe, hold yourself up with your forearms. Only your toes, elbows, forearms and hands should be touching the ground. Body Squat-Start with your feet at shoulder’s width apart. Start the squat by going back with your hips and keeping the weight at your heels. Ideally you want to get to a knee angle of 90 degrees, but start at what’s comfortable. Speed Squats-With your arms straight out in front of you perform squats and quickly and comfortably as possible. Hip Raises-Lie on a mat with your back on the ground and your feet 6-12 inches away from your glutes and the soles of your feet on the ground. Extend up with your back and hips as high as what is comfortable hold for a second and return to start and repeat. One-leg Hip Raise-Lie on your back with one heel on the ground about 6-12 inches away from your glutes. Push up with your heel until your back and hips are extended. Your other leg should never touch the ground at any point. Have a great workout!