To lose body fat you need to allow your body to burn energy from stored body fat instead of energy from food. In order to switch your body from carb burning mode (from food) into fat burning mode (from body fat stores), you need to lower your intake of carbs. Interestingly enough, we’re talking about eliminating those types of carbs that the USDA Food Pyramid endorses as those you should consume 6-11 servings of per day. Make sure you eliminate grains, pasta, rice, cereals and sugars and focus your diet on the types of carbs that provide amazing health benefits and fiber: loads and loads of veggies. Obviously, depending on where you are, it might take a while to reach your ideal body composition. To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training. Mountain climbers are an exercise for the obliques, bringing the knee to the opposite elbow whilst in a straight arm plank position. Walking lunges included a 2 second pause at the bottom of each lunge and a safety squat bar was used to add 35kgs to the lunge. Functional Fitness Circuits varied weekly but consisted of mostly body weight training with some high intensity strength cardio. Fluid Intake: 2 litres of water consumed per day excluding consumption required with exercise. Skipping is also completed at a relatively high intensity, meaning your body will actually preserve any lean muscle it has (and even promote muscle growth in some cases). Alongside functional fitness training and boxing, skipping provides the perfect environment for your body to become a fat burning furnace.
It is with a ton of excitement that I introduce you to the completely reinvented Jason Sadler! First and foremost I want anyone who reads this to know that I used to be in pretty good shape. Almost everyone has seen a friend do a 90-Day Challenge, and heck, I have to say I was super inspired when I read David Siteman Garland’s 90-Day Transformation. So I had 90 days to change my thought process about food, to structure my day around exercise and to lose weight and get back in shape. At the request of many people, I finally wrote an awesome detailed guide book (that’s only $10!) to starting and succeeding with a 90-Day Challenge. You can spend hours on Google and fitness forums reading secrets, tips, tricks, and lots of other junk. Having worked with different personal trainers in the past, I knew there were tons of different things I could do or try, but that I wanted to keep my routine simple. For the first 60 days of my challenge, I worked out 4-5 days a week and maybe one of those days was a cardio day.
I increased my cardio workouts, setting a 1,000 calorie goal along the way, and streamlined my weight workouts to one muscle group per day (chest, arms, shoulders, legs).
I also did a bunch of traveling during the past three months that included trips to Anaheim, Nashville, NYC, Memphis and Cape Cod. Thank you to my Mom for understanding that I do love her homemade mac-n-cheese, but I don’t need it in my life. And to everyone who has commented, Liked, tweeted, emailed, shared any of these 90-Day Challenge posts: THANK YOU!
A 150 lbs woman needs to eat roughly 150 grams of carbs per day to stay in fat burning mode. That’s best done by cutting out sugar and starches since they are high in carbs and they also signal the body to store fat. Yes, it has more than twice as many calories per gram as protein and carbs, but it also fills you up, makes food taste good and helps you absorb your nutrients. Protein is also important because every time you eat protein you signal your body to burn fat, provide your muscles with fuel, and protein also fills you up.
Don’t try go below that 17% limit for women and 9% for guys, your goal is to be healthy. Once you reach this goal, to maintain that physique for the rest of your life, you will have to rely on your high metabolism to keep you trim.
If you eat right, sleep right, and manage your stress through our upcoming productivity tips, there is very slim, very near zero, chance that you will fail. Get Rid of Running, Walking and Cycling & Start Skipping, Boxing and Functional Fitness Training!Sam Smith, Owner and Head Coach at Rigs Fitness, Moseley, Birmingham dropped from 14% – 8% Body Fat in 10 Weeks without running, swimming, cycling or even walking! So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results! Exercises included: Bastardos, Burpees, Pull Ups, Press Ups, Dips, Tyre Flipping, Sledge Hammers, Battle Ropes, Prowler Work, Ladder Drills, and Boxing Training (Pad Work, Core Isometric Holds, Back Work, Jump Work). 500ml of water was consumer 1 hour before training and up to 250ml every 15 minutes during training. Macro nutrient ratios were roughly 35% Protein 30% Fats and 45% Carbohydrate however Sam did not stick rigidly to this. Daily kcal intakes were worked out prior to each week meaning a weekly calorie total was known. Skipping is a full body exercise, it doesn’t isolate a movement and there are so many variations to keep it interesting.
The more lean muscle you have on your body, the more calories you will burn and more importantly, the vast majority of these calories will come from stored body fat meaning you’ll lose body fat fast. Get rid of you hour long runs, walks, and rides and start Skipping, Hammering and, Punching if you want to get in serious shape quickly and lose body fat fast.


Let’s not waste any time, here are comparison photos of what I looked like 90 days ago from the front, back and side.
I played basketball at the collegiate level about 10 years ago, but those days were left behind when I tore both ACLs in my knees. I figured if 90 days was working for lots of other people, it wouldn’t hurt to try it for myself. This proven ebook walks you through the first 30 days of your challenge, day by day, step by step.
If you want to make a change in your life, if you want to feel better, you need to change the way you think about food and about your daily routine.
This blog post outlines exactly what I ate, with slight variations, for the last 30 days of my challenge. I also upped my water intake to over a gallon per day, but nothing really changed in my diet. The more you can get in the gym and get workouts done, the more you’ll want to get better at it.
It’s incredibly hard to stick to a nutrition plan while fending off TSA agents and visiting the BBQ capital of the world. I know from experience and from other people telling me, the worst thing to do is sit back and relax at this point.
You may think I need to gain a few pounds back, and don’t you worry, I will, they’ll just be lean muscle! You were a huge help while we traveled to get me to work out, to keep me from ordering something bad off a menu, and to continue to encourage me.
Honestly, your support has helped me get over so many small hurdles and has kept me focused and determined. Carbs are energy for the body and as long as you have a decent amount of carbs coming in from the food you eat, your body will burn just those. Eat more than that and you’ll store the extra energy away as body fat – for times of famine (yeah, we have a few, I’m sure).
They’re promoting such a high consumption of grains, breads, pasta, and cereals because the grain farmers of America need to get rid of their excess.
In fact, every time you lose 5% body fat, reward yourself with a trip to buy some really cool looking underwear.
Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working. If a daily intake was exceeded by 1000kcal then this would be made up over the next 6 days. You do not stagnate with your skipping training, you don’t get bored with your skipping training, and this is of massive importance when choosing the best exercise for you to lose body fat.
The photos below have not been edited whatsoever and were taken on a Canon T4i by my loving girlfriend, Caroline. My posture was going, my bathing suit was about to pop off at any given moment, and I can’t even begin to tell you how much better I feel now!
I used to be a gym rat when I worked a normal 9-5 job in 2004-5, but ever since starting IWearYourShirt, fitness and nutrition have taken a backseat. I had just turned 30 years old (May 15) and knew I wanted to do something to get back in shape. Not only can you save a butt-load of money each month by eating healthier (I saved about $1,500 a month, no joke), but you can spend 1-2 hours and prepare your meals ahead of time for an entire week. Towards the very end of my challenge I did cut fruit out of my diet, but that was really only for the last week. The less you dread working out, the easier it will be to make time for it, and everyone has 20-30 minutes a day to get some exercise (with or without a gym). One of my biggest challenges was to disconnect throughout the day to make myself food, to get to the gym, to take showers, to sleep, etc. Dealing with website redesigns, letting people go, finding new clients, creating new processes, and all the stress that goes along with all of that. The IWearYourShirt community is fantastic and I appreciate you guys letting me share my personal goals right along side by business goals.
Only when you lower your carb intake can your body switch from burning carbs  (from food) to burning body fat on your hips, thighs, butt, abs – wherever you store it. At that point it has to switch over to fat burning mode to get energy and that’s when the fat loss starts.
We’re not here to judge, all we care about is that YOU are HEALTHY and HAPPY with yourself.
There’s nothing like shopping for pair of knickers size SMALL when you have always been shopping for LARGE. When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam. When exercise intensity felt particularly high, 30-60g of carbohydrate was consumed during. Sam is qualified in sports nutrition and has a degree in Sports Science and Physiology, he designed the workout and nutrition programs so if you have any questions for him… Get In Touch! I thought I knew what eating healthy was, I thought I knew what a good workout was, and it’s obvious that I was wrong and let those things slip away. I sent out a tweet that I was fed up, I put a post on Facebook that said I was determined to take action and then Tyler Ford emailed in. For just $10 you can kickstart your own journey to losing weight and getting in great shape!


I started this 90-Day Challenge thinking I was going to change my eating habits for a few months, but I realized it’s a lifestyle change. But did they give me a slight edge whether it was a delicious tasting meal replacement shake or a daily vitamin packed full of stuff my body craves? Okay, so not totally made in the kitchen, but I firmly believe that 90% of getting in shape is your nutrition and the other 10% is fitness. When I started I wanted to do workouts that slightly resembled Cross Fit workouts, but without the destroying of my body and therefore my spirit. For some reason the thought got in my head that I wanted to get down to 10% body fat by day 90. I also wouldn’t mind keeping my newfound abs around and fitting better into clothing. This amount allows your body to have enough energy to feel good have energy for working out, but it isn’t more than you need. The first 2-3 days of any diet or fat loss plan are usually the hardest because your body is making this switch and you’re still craving carbs and sugar. I personally struggle going below 21.5% for longer than 2 weeks, and I, too, need a lot of discipline. Sam lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet.
Following exercise 300-700mg of sodium (from a fluid replacement sachet) was consumed for each litre of water consumed.
I want to help you kick off your own 90-Day Challenge, walk you through the first 30 days of it, and give you the exact workouts,  nutrition plans, daily motivation tips, and more for just $10. Tyler and his awesome wife Mimi are Body by Vi coaches, but had no interest in trying to sell me on anything. When something awesome happens, you don’t have to celebrate with cake or a night of drinking with your friends. For years I’d pretty much eaten three large meals a day with a couple snacks (not healthy ones) thrown in. I would focus on doing weight training for one or two muscle groups (chest and back, back and bis, tris and shoulders, chest and legs, arms and back, chest and shoulders, etc) and in between each set I would do 50-100 jumping jacks or jump ropes. If you eat more carbs than you need, then the body converts the excess into glycogen and shuttles it to the muscles and liver.
However, once that switch is made, you no longer crave those foods and feel satiated and energized. Get my Start Your 90-Day Challenge e-book for only $10! This proven ebook walks you through the first 30 days of your challenge, day by day, step by step. In less than 90 days I’ve recalibrated my body to a new schedule that makes me feel and look better. I’m a firm believer in eating your weight in grams of protein each day, so for me to eat around 230 grams of protein, I added in an extra scoop of a standard whey protein with the Body by Vi shake mix.
Stick with eating healthy for just 90 days and I promise you’ll survive without pizza, Chick-Fil-A, beer, ice cream, etc, etc. My workouts lasted about 30-45 minutes, usually longer if I worked out with my lovely girlfriend, but I always worked up a great sweat and focused on what I was doing. It’s hard to convince myself to put on pants some days, so you can imagine it was even harder to cook meals. Then again, I do wear t-shirts for a living, so I guess that isn’t a huge concern for me.
It sits there until you need that energy to work out or until your body needs it because you haven’t eaten in a while.
For just $10 you can kickstart your own journey to losing weight and getting in great shape with your own 90-Day Challenge! After an hour on the phone I was even more excited to get started, and Tyler and Mimi Ford were going to be my official 90-Day Challenge sponsors (what can I sponsor next, right??).
For the next four weeks I actually stopped doing any cardio at all, maybe once a week playing basketball at the YMCA, and just focused on weight training.
You have about 2,000 calories of those glycogen stores in your muscles and liver at any time, which will last you about 2 days – or less if you work out intensely. If you’re thinking of starting your own challenge or just want to get back and shape and want a simple supplement company to get on board with, contact Tyler and Mimi Ford to get more info about Body by Vi products.
I stuck with my two muscle group splits and would do superset workouts, low weight heavy rep workouts or workouts with very little rest in between each set. When you crave bad things, replace them with things that aren’t terrible for you. Will I sneak in a cheat meal or treat myself to popcorn at the movies again? Obviously I might know a little bit more about weight training than the everyday-person, so definitely think about getting a personal trainer (it’s worth it!). Otherwise, you are going to stress your body out and it will be very difficult to keep lean muscle, which means you will gain weight back even easier. None of these workouts were rushed and every movement I did with a weight in my hand was purposeful, in perfect form, and with 100% of my strength and effort.



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