Have you ever gone through a period where you’re eating clean, you’re exercising consistently and you still can’t seem to lose the last few pounds of fat?

I’m sure this may be something you’ve experienced.

Well one of my members asked me and Jayson Hunter, author of The Carb Rotation Diet, to examine her diet and exercise program.

So we did and we talked about some changes she should make both in her diet and workouts that should give a real shock to her metabolism.

Here was her original question…

What do you do when you need to lose fat, but your RMR is under 1,000 calories? I am a petite, 40-year old female and when I plugged in the scientific formula, I got 958 calories per day. To lose a a pound a week, I multiply by 1. There is no way I can work out and get by on that few calories without feeling very weak…so what do I do? I maintain on about 1,500 - 1,600 and currently am at 25% body fat. I don’t seem to lose when I drop to 1,200, unless I can work out twice a day, which isn’t realistic. Help! Is there any way to get fat loss going without resorting to starvation, or 4 hours of exercise?

I asked her for more details on her diet and exercises (and her goals) and she came back with this info…

Goal: lose body fat, maybe 5%. (I’m 116lbs but squishy). I think I may have slowed my metabolism through years of undereating. Workouts: M-W one hour weight training class (total body, mix of barbells/free weights, mix of regular-paced sets and super-slow protocol) followed by 20 min. moderate cardio. Fri moderate cardio (heart rate 140ish), 50-60 minutes. Sat 35 min. light cardio before breakfast, 20 minutes HIIT late afternoon. Sun yoga one hour, 30 - 40 minutes moderate cardio. If time, moderate cardio Thurs one additional hour.

Diet is pretty clean M-F, tons of vegetables, lean proteins, egg substitutes, whole-grain, high-fiber products, fat-free dairy and very little sugar. Saturday and Sun I do have a meal out or a treat, a cookie or ice cream or something like that, but stay under 2,000 cals. Do I have to eliminate all treats completely to lose fat, even just one day a week? Would cutting my carbs help?

Upon further questioning, we found out that she is 5 feet 3 1/2 inches.

Listen in on the audio as Jayson and I give some great suggestions on how to overcome this and get that metabolism spike which will help her shed the last few pounds of fat.

If you have a question on your specific needs, just write them in the comments section and Jayson and I will help you.

Have an amazing day.

Scott

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 Jayson Hunter - Case Study: Play Now | Play in Popup | Download

You might be surprised to know that when I transformed my body and got six-pack abs, I didn’t lift weights or doing any type of crunches or sit ups.

Well that’s only partially true - I did lift my body, but that’s it!

I didn’t lift any dumbbells or use any strength training machines you see at the gym?

And I got some amazing results.

Are you surprised?

You see in daily life, we use our body as one full-body segment.

Like sitting down, or reaching for something on a shelf, or turning around, or chasing our kids, or any number of hundreds of movements we go through in a day.

Likewise, your body should be trained that way to best cope through the demands of daily living and athletic competition.

A lot of the equipment at the gym will make you stronger, yes, but it won’t make you functionally stronger.

Too many of the more modern gym machines isolate your muscles, which I do not believe is the best way to train.

You can really condition your body well with some Old School Bodyweight Training.

The same thing goes for crunches and sit-ups.

These are also examples of exercises that are isolating one muscle group, the abs.

You would be better off doing some different bodyweight exercises that train many muscle groups at one time while using your abs as stabilizers.

My most intense workouts and the workouts that got me a really lean, athletic look were my workouts that I used only bodyweight exercises.

These workouts will give you a great beach body that you’ll be proud to show off. : )

The other thing I like about bodyweight exercises, is the amount of variety there is.

Do you remember the 2 video clips I made of 50 different push up variations?

How many strengthening machines can you use 50 different ways?

And then of course is the convenience factor.

You don’t need a gym membership or you don’t need to go out and buy any equipment.

Bodyweight exercises can be done anywhere, anytime.

If you are looking to spice up your training routine and get superior results, you should sprinkle in some Old School Training in your workout routine.

Don’t forget to let me know how it goes! : )

Have an amazing day.

Scott

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Howdy,

I’m about to leave to go to Colorado, but I wanted to show you an 8-minute fat burning workout.

We’re all on the go, but blasting fat doesn’t take as long as you might think.

This workout contains some explosive plyometric type movements, so they’re not for everyone.

But this workout both sculpts your muscles and raises your heart rate allowing you to burn even more calories.

Here is it.

Lateral shuffles x 60 sec
Explosive Step Push Ups x 60 sec
Lateral shuffles x 60 sec
Jumping Lunges x 60 sec
Lateral shuffles x 60 sec
Jumping Jacks x 60 sec
Lateral shuffles x 60 sec
Squat Thrusts x 60 sec

You can substitute regular push ups and lunges for the ones shown in the video.

Make sure you do a thorough warm up prior to this workout.

If you want an even shorter workout, check out these 4-Minute Workouts.