Instead of becoming overwhelmed at all the changes I needed to make, I asked myself if I could follow this plan for one day. Even though the 7-week competition included my birthday and the holidays, nothing else entered my body.
I did have cravings, especially in the beginning, and my wife and kids continued eating ice cream, popcorn and chicken wings in front me.
I injured my back during one of my leg work outs and my legs were not recovering from the cardio, so my decision was to add more cardio and drop a few leg work outs. I used a variety of techniques including supersets and drop sets and I always worked to failure. The fact that I chose to post to the Burn the Fat Inner Circle forums when I had questions, concerns or frustrations was THE main reason I succeeded. MEN CLICK HERE to discover how to burn belly fat and transform your body from fat to muscle in 49 days or less! WOMEN CLICK HERE to learn the simple tricks to shedding fat from your most stubborn areas - in 49 days - without ever going hungry. 1) DAILY CALORIC INTAKE:- Before you start burning any fat you need to start monitoring how many calories you are consuming each day. 2) UNHEALTHY FOOD:- Apart from monitoring your daily caloric intake it is also useful to identify unhealthy foods in your diet and then replace them with a healthier option or remove them completely.
3) PLANNING YOUR MEALS:- By taking the time to plan and know what you are eating in advance you can prepare healthier, low fat, low calorie meals. In conclusion, looking at these three core dietary areas and making the suggested changes can really help you burn body fat. I have a very big stomach and i wanted to reduce it to 6 pac – ab , What kind of exercise will i do. I have a very big stomach and i wanted to reduce it to 6 pac – ab , What kind of exercise will i do. I listed all the reasons I wanted to complete the challenge, six pack abs, better health, lower blood pressure, more energy, having clothes to wear that fit. I used NLP techniques, mostly visualization, to associate things I didn't like to the foods I craved! On upper body days, I performed 4-5 sets of chest, 4-5 back, 3 for shoulders and 2 each for both triceps and biceps. My upper body workouts lasted about 90 minutes, which I now know was way too long, but again, this was a challenge!
I joined the Burn the Fat challenge the night before it started, I had no idea what the Burn the Fat inner circle was about.

Not only does it impede your health but it can also leave you open to personal insult and impede your performance in a number of activities including sports. If you do not keep a daily check on how many calories are in the foods that you are eating you could be negating the effects of any additional exercise you do. Although this will take a little extra time, if you want to burn body fat it is a much better option than going for quick and easy takeaways. All you have to do is determine your average daily caloric intake, then reduce it by removing unhealthy foods and preparing more healthy meals. He has a keen interest in health and fitness and has been writing about that very topic on this website since 2007. I thought about how I would feel after all those changes had been accomplished and how proud I would be of myself. So the times when self doubt crept in, or when I was hurt, sore, hungry, angry and whiney, I would tell myself it was only one day, and then I would repeat the mantra I created to snap myself out of it: "Do you just want to compete, or do you want to win?" I would look at the picture of the abs and review the reasons why I was in the challenge and then carry on. I admit, my training was kind of crazy, but this WAS a challenge - it was a competition and there's only one grand prize winner.
My advice to anyone thinking about doing a Burn the Fat challenge would be to make a commitment to yourself in writing and list all the benefits you will receive as a result of completing the challenge or reaching the goal.
I found the resources; articles and interviews within the inner circle helped me get started on the right track.
Ultimately, being fat has an adverse effect on your life and can often stop you reaching your full potential. For example if you buy a tall latte each morning from your local coffee shop guess how many calories it can contain?
To create a menu containing both healthy and tasty meals you are likely to need some assistance. Simple really – reduce the number of calories going in and increase the amount of body fat that you burn. He stays fit and healthy by going to the gym at least four times a week and eating fresh, natural foods most of the time. For cardio I had over 100 sessions during the challenge, broken into three fairly equal categories of slow (Walking), moderate (Jogging, swimming, bike, elliptical, treadmill), and intense (sprints, running, stairs, hills, swimming). Everyone shares so openly, I think I know more about many of the people in the inner circle than I do about some of my own friends or family! In this article I outline how you can burn body fat by focussing on three key areas of your diet; Daily Caloric Intake, Unhealthy Foods and Meal Plans. Because you may be unwittingly consuming the additional calories that you burn when exercising.

Check online recipe websites, weight loss forums, recipe books (and hopefully this blog in the future) to get some inspiration. When I do another challenge, I will change my routine and give my body more time to recuperate between weight lifting sessions. For example, you may be going for a jog each day but also eating an extra chocolate bar and packet of crisps without realising.
That’s 200-500 calories on a drink that can easily be substituted with a zero calorie glass of water, a zero calorie black coffee or a 5-10 calorie milky coffee (depending on the type of milk used). Once you have chosen your new healthy menu make sure that it contains less calories than your old diet, otherwise your new meal plan will not help you burn body fat.
For the Burn the Fat holiday challenge, I had 27 weight lifting days over the 49 days, 15 upper body and 12 lower body. Therefore, you need to write down the foods you eat every day during the course of a week, work out the total calories and then determine your average daily caloric intake. Carbonated drinks are another source of empty calories that can easily be substituted with a drink of water. I visualized myself on the beach in Maui with warm sand between my toes, the sun warming my tanned six pack abs; I could taste the salt in the air carried by the gentle breeze. After you have calculated this you then need to make sure that you stick to this even when you are doing additional exercise. It is OK to have pizza or a burger sometimes but the point of planning your meals in advance is to avoid the temptation of unhealthy food. I found Tom's food guide and I decided I would only eat A+ and A foods and for liquids I would drink only water and green tea!
This will ensure that you are burning more calories than you consume and ultimately that you burn body fat. Salad dressing is one of the main sources of fat in the average American woman’s diet so make sure you check the calories and always choose the low calorie option. There are many other areas of your diet I could discuss but overall you need to keep an eye on the nutritional information of everything you eat and pay particular attention to your consumption of saturated fats and empty calories.

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