Hi Ray,

 I just got your book and am about to start the program the day after tomorrow, I got to work all of tomorrow. Mainly I am concerned about ab exercises. The first phase described in the book only recommends 3 sets of crunches 3 times a week but I have been kicking my ass with ab exercises for a while now. My usual routine is 3 or 4 sets of crunches similar to the v-sit (20 reps each set) every other day. On the days in between I do 2 sets of the v-sit crunches, 2 sets of leg lifts (laying on the ground and raising the legs) and 2 sets of side crunches (both sides) 20 reps each set.

I don’t know if I am pushing myself too much but I can feel a lot of muscle under the “blanket” as you so eloquently called it, so when I start phase 1 should I change up the routine or stay with what I am doing? Also if there is some exercises you think I should incorporate into my routine I would appreciate it. People say its good to work your abs everyday, what do you think of this?

Answer From Ray:
******
Put your routine in there with some modifications. Instead of the crunches I recommend, do 4 sets of hanging leg raises to failure and that will do it for you. I do know that when some people train abs more than they actually should, that they do feel better about their waist line. The only problem is that it is only psychological. You are either training a muscle group to make it stronger, bigger or to have more endurance. Training abs every day could make them have more endurance, but it will not benefit their appearance, that is a result of fat loss.
*******

Also I have been doing 3 types of chest exercises. 1 bench press for lower chest, 1 bench press for upper chest and the exercise where I hold weights lying on a bench and bring them together over my chest (sorry don’t know the proper name)(RAY: These are called flys). With these I do the pyramid style of weights used in the “body for life” routine. I can see doing all these exercises in the 3×15 style you show in phase 1 but am I overdoing it? What do you think? Should I keep up the 3 types of chest exercises or stick to regular bench presses for now?

ANSWER FROM RAY:
******
Follow the program. This is too much for now. There is a time for more exercises and reps later in the third workout program of the FAT TO FIT SYSTEM. Another important note is that I need you to do each set of every exercise with a high intensity like your life depended on getting one more repetition. Think quality over quantity. Burn fat through cardio, not hours of weight training.
******

Lastly I have never been too happy with the exercises I have tried for my upper back, it feels like my arms burn out before I really start to feel my back muscles burn. I have been doing a the standard row exercise on a weight machine and the backwards fly exercise where I have weights connected on the machine and pull my arms back. Do I just need to strengthen my arms more or do I need a different exercise?

ANSWER FROM RAY:
******
You will be doing different exercises because of the program but the real problem lies in not enough mind muscle connection because of a lack of concentration or too much weight being used. When the weight is too heavy your body tries to help out the back by included the arms into the pull. I had the same problem when I started and then a big gym monkey came over to me and pulled the pin out of weight stack. Then he put it in at half the weight and said, “Now you will work your back”. Then he walked away! He was right, now I can get a pump in my back by THINKING of chin ups.
******

Thats about it for now I think. I know its a lot of info but tell me your opinion on how I can work all this stuff into the phase 1 series and I’ll get right on it. Thanks in advance for your help and by the way, this is the most info I have ever gotten for 20 bucks! Thanks for your time in this project. Thanks in advance for your help.

Joel Smith
P.S. I usually take cod liver oil, is this just as good as flaxseed oil?

FROM RAY: Kind of but not really. They both good and have their uses but each oil has a different blend of omega 3-6-9’s. Use up your cod liver oil and then buy flaxseed next time to see what you think.

www.FatToFitProgram.com

What’s interesting about weight loss is that many people
think that it’s just a process that begins when you make
changes to lose weight and ends when you’ve lost all the
weight.

However, if you’re not continuing with the changes that
you’ve made, you might find yourself back at the original
weight that you were.  Instead of going up and down on the
scale, here are ten secrets that you can use to keep your
slim figure.

- Weight training works – Studies have shown that people
that have more muscle mass will burn more calories, even at
rest.  Because of this fact, you will want to incorporate
some weight training into you maintenance plan so that as
you increase your calorie intake, you’re able to burn them
off without any gain.

- Food journaling - When you write down what you eat, you
will be able to control the amount of food that you are
eating.  Even if you only write down your food intake for a
few days a week, keeping an eye on how you’re eating can
help alert you of problems before they become pounds.

- Daily exercise – When you want to keep the weight off,
exercise will need to become a part of your life.  However,
this doesn’t mean that you need to workout for hours each
day.  Try to fit in thirty to sixty minutes of exercise
each day to keep extra weight at bay.

- Allow yourself treats – Life isn’t about deprivation, so
neither should your new figure.  When you’ve lost weight,
you have learned about how much you needed to eat in order
to cut back on calories.  Once you’ve learned this, you can
also learn to have a treat every now and then, enjoying it
instead of overindulging in it.

- Look at making changes rather than dieting – When you’re
looking to lose weight, the ‘sprint’ approach isn’t going
to be a long term fix.  You need to permanently change your
eating habits in order to ensure that your weight stays at
its new position.

- Learn to make favorite recipes healthier – If you have a
favorite cheesecake recipe; why not learn how to make it
lower in fat and sugar?  This way, you can still enjoy the
foods you love.

- Get support – You don’t have to join a weight loss club
to do this, but telling your friends and family about your
goals can help to get everyone into supporting your
efforts.  When you do this, people will start to recognize
that family gatherings should have healthy options as well
as not always revolve around food.

- Keep the stress away - Many people eat when they are
stressed, but when you’ve lost weight, you want to avoid
this kind of trigger.  Instead, figure out ways that help
you deal with stress.  What can you do instead of eating to
help calm down and relax?

- Watch your weight – Studies have shown that those that
regularly monitor their weight tend to keep off weight
better than those that don’t.  You don’t have to get on the
scale every day, but weighing in once a week can help alert
you to when you might need to rethink that second slice of
pie.

- Recognize a slip up and forgive yourself – When you start
to get angry about mistakes, you can backslide into old
eating habits.  You will have times when eating right will
be more difficult, but you will persevere. Remeber that eating is
80% of the solution to losing weight!

Acknowledge that you made a poor eating choice (or several)
and then forgive yourself and eat better at the next meal.
There’s no need to punish your self.

Keeping the weight off can actually be more difficult than
losing it in the first place, but when you’re committed to
keeping trim, these tips will make sure that you do.

About the Author:

Lynn VanDyke has authored the wildly popular ebook, Melt the Fat. It is yielded as one of the
best fitness and nutrition ebooks available.

This probably isn’t the first time you have started reading a weight loss article with the hopes of finding a new training idea or totally secret fat busting strategy. I can sympathize. I’ve seen clients spend months on routines and techniques that were just the flavor of the month that got some press. Its alright though, your about to learn some real solid advice that’s free of charge and will serve you well on your quest to getting in shape.

The first secret of getting in shape and losing some weight is to make sure you know what you are doing! Make sure you have the proper information that you need to help speed you toward your specific goal. Make sure you know how to eat properly and train correctly to get that result you desire. Power lifters eat and train differently than fitness models and you should know the differences. The best way to acquire this knowledge is through articles like this as well as mimicking. Find an expert in the area you wish to excel in and then follow their advice. While this can back fire sometimes, it is still the surest bet to success.

The second step to success on your weight loss journey is to make sure you can quantify your success. In other words, know when you have achieved your weight loss goal. Make sure you can measure it! Then once you know your weight loss goal and how to measure it, you need to make a map to getting there.

If you have a child, then you know the importance of directions and sticking to a plan. If you are walking to the store that is 10 minutes down the road, this trip could easily turn into an hour if you didn’t step in with directions every now and then. You can picture it cant you? Walking along, then there is a butterfly, then a cool rock and look, a swing set! Sometimes to get things done in an efficient manner, you need to know what you are trying to accomplish and how you plan to get there. If you don’t, it could take you forever.

In the number three spot of weight loss secrets, we have self-confidence and belief. Go ahead and tell me you can’t lose weight. Go ahead! Done? Good, now this is where I tell you that you are absolutely correct. Shocking isn’t it? Cant is a word that makes you sit there defeated. Nothing gets done in a defeated state! Its actually better to get angry than defeated, because then at least you are spurred to action. Trying is better than “Canting”. Here is the big mind smack though; belief is so strong that hypnotized people that have an ice cube put on them but are told that it is a hot coal, will develop a blister.

Sometimes you just have to fake it until you make it. Fake that you believe in yourself until the concept doesn’t seem so foreign that maybe it will become true for you. The fact of the matter is that you should believe in yourself because with proper knowledge and dedication, everyone can achieve their weight loss goals.

If you have been reading this far then the number four secret of weight loss success is very, very important. Are you ready for it? Here it is; Stop listening to every piece of advice you get! This seems kind of ironic since here I am giving you more advice, but it is still true. Nothing can short circuit your forward momentum like a piece of advice that is the opposite of what you have been doing. It rocks your world! This can be good if you were just shooting in the dark hoping for the best, but if you have a solid weight loss plan that you were given by a solid source and then get messed up by Joe the local gym expert, you’re sunk. Make sure that you are confident in your information source right from the beginning and then resolve to stick with that information. A lot of different methods will work to achieve weight loss, but these methods usually work as a system. Therefore, if you jump from system to system, you will not get the benefits from any given weight loss system.

We are almost at the end of our weight loss secrets for today. Of course there are more weight loss tips and tricks, but five is about right for a weight loss knowledge snack. So onto the number five secret to losing weight; Don’t overdo it. Simple huh? Think about the number of times you have started off with both guns blazing and then ran out of ammunition. I know, I do this for a living. What happens is that most people figure they are going to lose 30 pounds in 30 days and they are going to kick butt to do it. So they start off all fired up, get real sore, their immune system crashes, they get sick and then they give up. Wow, that was like I had a camera following you, scary. Its just that it happens to a lot of weight loss hopefuls.

So how do you avoid revving the engine and running out of gas? You avoid rapid starts and stops. Ease onto the gas, and maintain steady pressure. You only need to do resistance training a couple of times a week along with 3-4 cardio sessions to realize your weight loss success. Don’t rush the cookies! You can’t crank the stove to 600 degrees and get home made cookies in 3 minutes. They will burn. You’ll burn out too if you rush your way to losing weight.

Here is the recap to weight loss success. Get the information you need to achieve your desired goal that you have picked out. Make a plan with success markers along the way and believe every step of the way that you are going to lose the weight this time. Fake it until you make it. Never let anyone shake you confidence with bogus advice and remember to slow bake your cookies!
 

I don’t make a lot of money, but I am needing help with my weight loss.  I’ve already lost 120 pounds last year and initially it was near 150 pounds, but gained a little.  I am frustrated with how things are going now because I can’t seem to get my body to lose weight.  I am in the 220-230 range and used to weigh 350 pounds.

 
 I do look different, but not happy still being a plus size, albeit, I look totally different.  I still have weight to lose and need help and motivation.  I keep waiting for something that’s not happening.  I had gone on a liquid protein diet for a year or over a year and didn’t eat solid food.  In that year I lost a lot of weight and also exercised vigorously. 

 
Now, I want the physique of a bodybuilder, but don’t know how to get it.  Don’t really know what to do or if it’s possible.  When I step out of the shower, I am reminded of my weight loss and how much I still want to lose.  I want to get that giggly stuff off of me and be the size I know is under there.  Can you help me? 

 
I saw that your ebook FAT TO FIT is 35 dollars, but how much is it to get the help being a supporter and a personal trainer?  I just don’t have a lot of money to work with.  All I know is that I didn’t come this far to be a borderline plus size.  What really hurt was gaining a little back and that was because I backed off of exercise initially.

 
 I’m back at it again, but I’m not totally committed and consistent. I want to work with weights, but feel intimidated in the gym, seeing strange people and a room full of equipment that I don’t know completely how to use.  I want to have the physique of a bodybuilder - a female feminine bodybuilder, not a man-ish looking woman at all.  My arms are still fat (my uppers) and well, I carried a lot of weight for a long time, but things seemed to go back into place, just a flabby mess and still got 50-70 pounds to lose.  It’s hard to face, but I’ve faced it- it hurts, but I’m not done losing weight.  If I had not backed off the exercise, I would no doubt have already reached my goal weight of 150 pounds.  I need so desperately to get there because that is where I know the true me really is. 

 
Even though I’ve been complimented and told I’m pretty and look so good now, I’m not happy with this result.  I know I need to lose more.  I want a flat stomach and the things I was cheated out of physically, like having a slender body.  I know it will take work and I’m ready for it, but I realized that having guidance and motivation from someone knowledgeable would certainly rekindle that fire within that enabled me to keep the determination to lose all that weight, in light of the severe difficulties that I had to overcome.  Is it possible to achieve what I’m wanting?  Thank you in advance of your reply,

 
Sincerely, Heidi

 
Answer: It is always possible to achieve a goal. Some goals take longer than others to achieve that’s all. You have already lost 120 pounds, that means you know you can do it. Now you just need to lose another 80 and you will have achieved your goal.

 
I can tell you one thing for certain. The next eighty will be easier if you are not on an all liquid protein diet. This is a terrible way to struggle through weight loss. My hat goes off to you for how hard that must have been. To tell you the truth, it’s a miracle you didn’t give up sooner.

 
I had to say that because if you want to do it properly with out the torture, you can eat good meals, work out normally and still lose 2 pounds a week. This means that if you start now, in ten months or August 5^th 2007, you will be 150 pounds. That is the honest to goodness truth. There is no reason under the sun that I know of that can keep you from this goal other than you simply not trying or not having the proper information.

 
You asked about the cost of the extra support from a personal trainer. There is none. As long as you are willing to wait a day or two for me to get through questions from other people, I will answer your question. Its free because this is what I do. People buy my book and then I walk them through it. There may be a day when I cant keep up with the mail, but I will let everyone know that now it may take a week or two for me to get back to them. That’s all.

 
I hope this helps you Heidi. Follow your dreams and know that making a choice involves taking action. Let me know if I can help further.

Ray Burton www.FatToFitBook.com

How do I make time for a weight loss program when my life is so busy?
Answer: http://sixpackabdominals.com/?p=4

JEN says on September 25th, 2006 at 8:47 pm
 
Will bodyweight exercises plus running be enough to lose the cellulite on my body?

Answer: Yes. If you follow a well-rounded bodyweight exercises program you will take care of the resistance training that is necessary to improve shape and increase your metabolism.

The running will take care of the cardiovascular component that is need for heart health and immediate calorie burning. This burning of calories will help with the overall calorie deficit allowing you to tap into your fat stores and lose the cellulite.

I would also include some stretching exercises to make sure you stay flexible and functional. Yoga is a very good combination of all these components but I would still do the extra cardio.  

Dennis Johns says on September 25th, 2006 at 9:27 pm
 
How do I ‘create a deficit’ with a mixture of weight training and cardio to lose weight and not burn muscle instead of fat?

Answer: Resistance training IS the way to burn fat instead of muscle while in a calorie deficit. Your body follows a principle that has the acronym S.A.I.D. This is the principle of Specific Adaptation to Imposed Demands. What this means is that if you are constantly putting demands on your body that require muscle to be there, then your body will do whatever it takes to keep it. This includes burning fat before muscle.

Along with lifting as heavy as your limits allow, you can also tweak the fashion in which you do your cardio to be conducive to maintaining muscle. You do this by doing high intensity interval cardio training. Interval training like wind sprints and hill intervals for 20-30 minutes as opposed to longer 45-60 minute slower cardio sessions. These slower cardio sessions encourage the output of catabolic hormones that will eat up muscle tissue. Sprints on the other hand encourage anabolic hormones and can increase levels of testosterone and growth hormone in the body. This makes you look, feel and act younger in a round about process. 

Mark Evans says on September 25th, 2006 at 9:32 pm
 
Got any advice on loosing the ‘beer belly’ before I try to develop my abs?

Answer: Read through www.buildingbodies.ca I have spent over 5 years putting all those exercise and fitness articles on there. As well, when you still need to cover the basics of training programs and fat loss it is best to follow a guideline book. This is exactly why I wrote FAT TO FIT. This book is my experience and advice on training to loss weight and get in shape.

But to give a concise answer; Do cardio at least 5 times a week, follow a balanced resistance training program and eat like wrappers were never invented.

Dianne says September 26th, 2006 at 1:22 am e
 
How long do you think it is safe to stay on a 3:1 carb cycling diet (zigzag, 3 day low carb, 1 day high carb)?

Answer: Forever or as long as your brain can handle it. This is exactly the way I was taught to diet by the International Sports Science Association and it is always how I have structured my plans.

However the zigzag doesn’t just apply to carbohydrates. You can play with protein and fats or simply overall calories as well. This is a great method for creating calorie deficits without impacting your overall metabolism.

Leon says September 26th, 2006 at 3:41 am
 
Do I need to train my ABS every day( Mon- Fri) ,for fast and better results?

Answer: No. Your ABS are just like any other muscle and need to be rested. They are however more slow twitch and recover faster than say legs. So if you do want to train abs every day (which is not recommended) because you like to put them in a circuit or something of the sort, then do not train them hard enough to reach failure.

If by faster and better results you mean being able to see them, then you need to lose more fat and should be spending that ab training time on cardio, circuit training or meal preparation.

Ralfy says September 26th, 2006 at 5:14 am
 
How good is hydroxycat in weight lose , and how fast start to indicate in fat burnin???

Answer: The quality of results you receive in life is in direct correlation with the quality of your questions.

It could possibly HELP. I say this in the frame of mind that anything that doesn’t stop you from burning fat COULD HELP you burn fat. The answer to weight loss and a six pack that stays year round for life cannot be found in a pill.

Anna says September 26th, 2006 at 7:31 am
 
Why does my body refuse to lose weight when I have dieted & gone to the gym regularly?

Answer: First you need to go to the doctor and make sure that everything is running properly with your body. If everything is working and your hormones are all in balance then what I say next may come as a jolt.

If your body is running correctly and you are not losing weight, you are doing something wrong with your program. I have to stress here that what some people consider to be working out or even eating properly, is in fact not.

Three things need to be checked on either through your own research or by seeking the help of a professional in fitness and nutrition. You need to revamp your workout or the intensity given to it. You need to change your eating, this could be a very subtle or massive change. You need to check how many calories you burn during cardio.
 
Somewhere in the week you need to burn through or create a deficit of 3500 calories just to burn off ONE POUND. If you do not know the calories ingested daily or what you burn off during cardio then this would be the best place to start.

Gio says September 26th, 2006 at 10:32 pm e
 
How would you set up a training and eating program to maximize muscle gain while at the same time reduce fat if all training can only be done first thing in the morning ? Allow 1 hour max between the time of rise to start of training and training session duration no more than 75-90minutes max.)

Answer: Does all training have to be done in the morning? No. Is it the most hormonally favorable time of the day? Yes. I say so what.

It sounds a lot like analysis paralysis to me. This is where you cant get anything done because you try to do everything perfectly. I can tell you from experience that you will only enjoy and stick with your training for life if you make it fit your lifestyle.

Wake up, have a light breakfast and go train. Its that simple. How about, go to work, hit the gym on the way home and then have supper with the family? What about, go to work, do a $100,000 business deal by the squat rack and build killer quads at the same time?

You have to flow with it. Life curves man!

Nice questions everyone, keep asking and I’ll keep answering.

Your Trainer

Ray Burton

 

Question: How do I make time for a weight loss program when my life is so busy?

  

Answer: We can make time for anything that is a priority. If you are late for work and are running around the house trying to find your keys and really, really, really need to use the washroom you are going to make time to do it.

  

Basically if you want time to devote to your weight loss program then you are going to have to make that time. There will always be things that will want to slide in and gobble up your time. TV is probably the worst; people with no respect for your time are probably second. I frequently hear my clients say that they were planning to get on the treadmill at home or were heading to the gym but their spouse came home late. Or their spouse needed to have super on the table.

  

There are times in your life where you are going to have to come first. Sometimes that requires getting up early before everyone else and sometimes it requires that you put your foot down and say that from 5-6PM every second day is YOU time. No exceptions.

  

If you are scared to say this sort of thing or couldn’t imagine being so selfish, then I can hear the smacking jaws of emotional issues eating at you on the insides. Let me ask you a question to show you how important it is to make time for yourself and your weight loss program. Here it goes; “When are you most likely to happily share your last bit of chocolate cake with someone?” The answer? WHEN YOU ARE FULL.

  

When you are full and happy inside is when you have the most to offer other people. In fact sometimes making time for yourself is the best way to make sure you can give the most to the people around you. If you are still hungry, even sharing the smallest bit will fill you with resent towards the person that wants what you have.

  

So how do you make time for a weight loss program when your life is so busy? You take it. You take care of yourself, and organize your priorities so that you will have more to give in the long run. This is what we mean when we say that your health is your greatest investment and that you shouldn’t spend half your life chasing wealth and then the second half spending your wealth to regain your health.

  

Hope that helps Kelsy,

Ray Burton

FatToFitBook.com

I thought we should do a question time specifically about weight loss this month.  This is always one of the major topics I get emails on so you must want more info!

It’s time to open up this topic for questions.  What do you want to know about weight loss? OR “What is the biggest obstacle your face on your weight loss journey? Here are some guidelines to asking questions:

1. Post your question as a comment to this post in the comment box below.

2. Post ONLY a question.  A question is a single sentence that ends with a question mark.  Please do not post commentary before or after your question…. just a question.  If I get a lot of questions, I’ll first ignore the comments that were full of stuff other than a single question in a single sentence.

3. Post only ONE question per comment.

4. You can post as many questions as you want… but only ONE per comment.  Post as many comments as you would like.

5. The best question posted (in my sole discretion of what is “best”) will receive a complimentary copy of the my book FAT TO FIT - The Journey.

6. You have from now until Wednesday to post any questions.

7. Your questions or stated weight loss obstacles must be about weight loss.

Fire Away! I’m Here To Help…

Ray Burton