Fat Loss Mastery

This is a really tough muddy topic for most people, so we are going to make this as clear as possible for you. What foods are best for fat loss and which ones are the worst. 

The next step in knowing how good or bad a food is for your body composition, is giving you a little break down of how certain foods are digested and what they look like on your body. 

The age old question: "Are carbs really the enemy?" It's not as simple as saying all carbs are bad or all carbs are good. There are good carbs and there are bad carbs, and I'll show you which is which. 

Make a list of the top 5 carbohydrates that have been keeping you down. 

Make a list of 5 better carbohydrates you can use to replace them. 

To optimize your fat loss and get the body that you have always wanted, you need to get a good idea of how many calories you are expending and where you are expending them from. This lecture will give you a breakdown of the body's energy systems and how you can use them to get a better burn from your workouts. 

The essentials: Exactly what you need to know to lose body fat and get into the best shape of your life. 

Why popular diet and exercise programs ask too much and why they don't work. We'll also cover how you can get better results by exercising less and NOT wasting all of your time on healthy cooking. 

This is how much losing weight and losing body fat can cost if you take the traditional route. I have had hundreds of clients in the past that have spent thousands of dollars PER YEAR on personal training sessions, group fitness classes, and nutrition seminars. That's great if you have the financial resources and you need the in-person accountability, but getting in shape doesn't have to be that expense. 

This course gives you the ability to get the body of your dreams at a fraction of the cost of personal training or a group fitness membership. 

Check out your new home workout program!

Review the exercises in the next section and practice the techniques of each one. 

Squatting is one of the most important exercises that you need to know how to do properly. So many people do not know how to squat properly and that can lead to injury and chronic pain. 

Push-ups are a standard upper body exercise, that many do, but few people do correctly. Here's how to perform a push-up properly. 

The plank reach is by far one of my favorite plank based exercises. It is super effective for work your abs, obliques, and low back. 

If you want to work your back and biceps but don't have a barbell or you can't do a pull-up, table rows are the perfect way to work those muscle groups with no extra equipment required. Just find a sturdy desk or table. 

The plank heel raise is another super effective plank variation for working your core. 

Lunges are one of my favorite lower body exercises. Lunges work your quadriceps, glutes, and hamstrings, and there area lot of different ways that you can do them. 

Ab twists might not look like much, but they are awesome for working the sides of your abs and tightening up those love handles. Here's how to do them!

Planks are the standard in core strength. Make sure that you keep your hips down and your back flat. 

One of the biggest reasons that people injure there ACLs and MCLs is because they aren't working their legs in lateral movements. Side lunges will help strengthen your legs and those connective tissues so that you can get stronger and prevent injury.

If you are worried about switching legs with the step-back lunge, split squats are a great way to work one leg at a time, and allows your to focus on stability and balance. 

Jumping jacks are a great low-impact, cardiovascular exercise for keeping your heart rate up during your workout. 

High knees are an intense, plyometric, lower body exercise that is excellent for keeping your heart rate up and building explosive strength in your legs. 

Butt-kicks are another great, low-impact cardiovascular exercise that you can through into your circuit workouts to keep your heart rate up, and maximize your fat burn. 

Identifying your body type is absolutely critical when putting together the perfect diet for your goals. Here's how you can identify what body type you are. 

Now that we have identified your body type, let's get started with choosing the right goal based on what you want your body to look like. 

Nutrient timing isn't the end all, be all for getting to your goals, but there are definitely benefits by having different nutrient focal points at different times of the day. In this lecture, we will revisit insulin response and talk a little bit about pre workout and post workout nutrition. 

Here is your next project: 

1. Identify your body type
2. Select your primary goal
3. Calculate your resting metabolism
4. Calculate your macronutrients and calorie intake for your goals

You're almost there! That's recap all of the information and programming that we have gone through to give you a nice, compact package of how you are going to use this course. 

Thank you so much for taking this course and congratulations on being one massive step closer to getting the body of your dreams. If you need anything at all, just post to the discussion section or send me a personal message. I can't wait to hear about your results. 

-Jack