A New Post Each Day For A Month – I Need Your Help!
First of all I apologize for not writing in the past week or so – I’ve been so busy it’s crazy!
No excuses though.
I was just doing a little maintenance work on the blog and I thought to myself, “ya know, I haven’t been writing as much as I’d like to. I think I should give myself a challenge”.
If you don’t know me all that well yet, I like to give myself 30 day challenges for personal development or to improve my life in some way.
So I think May’s 30 day challenge is going to be to write a blog post every single day for this post and for my blog on copywriting at www.ControlBeatingCopy.com
However, I need a little help from you!
Can you give me some topics you want to hear about? Whatever you were wondering about, please let me know.
Here are a few ways you can tell me.
- Write a comment at the bottom of this post
- Send a tweet to @JeremyReeves
- Email me at Jeremy @ HassleFreeFatLoss.com (remove the space before and after the @ symbol).
It would really help not only me so I don’t have to brainstorm for hours coming up with new topics, but it’ll help you and everybody else who’s interested in the topic you choose.
Thanks in advance!
This Bodyweight Exercise Routine Will Leave You Breathless!
I’ve recently been playing around with a bodyweight exercise routine that I’m starting to really love (in an evil way). As you know I’m a huge fan of bodyweight training, and highly recommend it for anybody and everybody looking to get in awesome shape and work muscles they’ve never worked before.
This girl's doing the bodyweight training routine, so should you!
For me this routine is something I put at the end of my workout, but for a lot of people you can simply do this bodyweight exercise routine I put together and have it be your entire workout. Or you might think of doing this one in place of jogging if jogging is boring to you like it is to me.
Here’s why I love it so much…
- It works literally every single muscle in your body
- It improves your “work capacity” (e.g. being able to keep your strength while you’re already exhausted)
- It improves explosiveness
- For some people might improve your strength
- It helps burn fat like crazy
- You can do it in probably a 10×10 area space, maybe even smaller.
- It’s ridiculously easy and be done with VERY cheap equipment or even no equipment as I’ll explain
It only takes about 10 minutes or so – so you have NO excuses not to do it!
Ok so here’s the bodyweight exercise routine I’m talking about…
What you’re going to do is very similar to Tabata Intervals, but instead of 20 seconds on, 10 seconds off you’ll do the following:
Jumprope 100 skips as fast as humanely possible (I do this in roughly 30-40 seconds, never timed myself though so don’t quote me on that).
30 seconds rest.
Burpees for 30 seconds straight.
30 seconds rest.
That’s it!
Just do that for 5 sets each (e.g. 5 “circuits”) and you’ll be wiped. Like I said I add this to the end of your workout if you’re already in great shape, and if not just try it on it’s own either on your non-strength training day or for your high rep day.
And if you don’t have a jumprope or don’t have room to jump rope…simply hold something about 1/2 pound and PRETEND you’re skipping rope. It might not help with coordination but you’ll sure feel it in your forearms and shoulders!
Try this bodyweight exercise routine out and let me know how it works for you. I’d love to know!
10 Ways To Lose The Last 10 Pounds
I recently got an email from someone a newsletter subscriber, saying (in regards to losing the last 10 pounds) “some experts say eat more to speed up your metabolism, then others say eat less, but don’t go below the 1,000 calorie threshold. What’s your experience?”
So instead of giving her a quick answer via email…I’m going to let you all benefit and give you 10 ways to lose those last dreaded 10 pounds.
- Eat Less Meals – Whaatt?!?!?! Yes, I said it. Eating 6 meals a day is a MYTH and I prove that it’s a myth in my Hassle Free Fat Loss book. This actually depends on the person but a lot of people I know who tried the 6 meals per day thing actually ended up gaining weight because they weren’t careful enough and overate.
- No Carbs After Dinner - This also depends on your own lifestyle. My theory is that you shouldn’t eat about 3-4 hours before bed. Once it starts getting dark your body becomes pretty pathetic at using the carbs for energy because it’s getting ready to sleep, so instead it stores it away as fat. If you’re going to eat anything at night, lose the carbs.
- Eat More Fat – This comes with a warning because although eating fat is necessary for fat loss (for various reasons) it’s also high in calories. Don’t be afraid of fat though, it fills you up and gives your fat-burning hormones a boost.
- Eat More Fiber – Fiber is AWESOME at filling you up plus it’s loaded to the brim in many great foods for you such as fruits, veggies, oatmeal,etc. Load up on fiber and you won’t feel as hungry which means you’ll eat less throughout the day.
- Exercise More – If you’re not doing strength training already, do it. If you are, add a little extra cardio into your exercise plan if you hav the time for it. If you can’t you’ll need to tighten up your diet even further, which is next.
- Tighten Up Your Diet – This is probably the most important thing you need to do to lose the last 10 pounds. On average people overestimate their calorie intake by 30%, so just watch what you’re eating and see what “little things” you can clean up. Trust me, 5-10 little things here and there adds up BIG TIME. This leads me to…
- Track Your Diet – Although this isn’t something I personally do because I really don’t need to anymore, it’s something I think everybody needs to try. Not really counting calories, but just keeping a journal of what you’re eating/drinking everyday. This will help with #6 tremendously because in the majority of cases you’re eating and drinking little things throughout the day that add up to huge numbers in the end.
- Start Fasting – If you need to lose those last 10 pounds and haven’t tried fasting yet, this will knock them right off pretty quick. Start with just 1 24 hour fast per week and you’ll see a HUGE difference.
- Have A Cheat Day – I’m not totally convinced on this yet but many bodybuilders swear by it. As far as I know there’s no real evidence to prove it, but many people swear by the theory that if you diet for 2-3 days then eat a higher than normal amount of calories the next day, your metabolism gets re-boosted and doesn’t slow down. Like I said I’m not convinced on it yet, but try it and see if it works for you. If nothing else it gives you a little mental break from dieting, which is always nice. Just don’t overdo it!
- Visualize - This is something that I can’t really prove either, but I think visualizing is a key component to any fat loss program. If you see yourself as not being able to get those last 10 pounds off, there’s no way you’ll ever do it – trust me. But if you can close your eyes for 5-10 minutes everyday and actually see yourself exactly how you want to look, eventually it’s going to happen. The key to making visualization successful is making sure you inject EMOTION into your visualizations.
So there you have it, 10 ways to lose the last 10 pounds! And to answer her question even more clearly – first of all don’t eat more meals to increase your metabolism because it’s a myth with absolutely no evidence. The 1,000 calorie threshold is just a general guideline, but it all depends on how much you weigh, what your daily activity is, your own metabolism, and other factors.
My advice is to follow these 10 guidelines to losing the last 10 pounds and if you’re still having trouble, feel free to email me or sign up for my online personal training program at www.JeremyReevesCoaching.com (you get a free month when you invest in my Hassle Free Fat Loss Book)!
I Can’t Make Up My Mind…Can You Help?
Ok so by now hopefully you’ve read my 7 Deadly Fat Loss Sins report and if not just go to my 7 Deadly Fat Loss Sins Website and check it out. It’s a great report with tons of useful information.
Oh yea..and it’s free!
Anyway, I’m thinking of stepping it up a notch and turning the free report into a real audio CD that I’d ship to your house. It would be 100% free – you’d just pay shipping & handling (which would be under $5…probably $4.95)
I’d also give you the option to completely forgo the shipping charge if you’d refer 5 of your friends to the website. So essentially I’d even pay for your shipping…and all you’d have to do was spend a few seconds and refer 5 people you know to the website.
I think that’s a pretty fair deal!
So what do you think I should do?
Would that be something you’re interested in? If you were a first time visitor to my free report, do you think you’d do that?
Please write a comment and let me know. I want to make sure it’s what my followers want before I take the time to do it!
And thank you in advance for taking a few seconds out of your day to give me your thoughts 
The Tale Of The Supermarket Cyclops
I walked down the aisle of a local supermarket, picking up a few healthy items to eat during the week. I turn up the dairy aisle trying not to be tempted by the fabulous displays of food that would plant fat on my body faster than sitting around eating bon-bons all day watching TV.
And then it happened…
As I rounded the corner, it stared me straight in the eye.
The Supermarket Cyclops!
With her cart literally filled to the top with nothing but desserts and fried food, she looked at me and my cart filled with nothing but healthy, nutritious meals and scurried down the aisle, picking up even more dessert and fried foods as she went.
Did she notice frozen vegetables, the Weight Watchers meals or the frozen bags of chicken? Of course not, because she’s the supermarket cyclops!
Her eyes are only set on one thing – junk food.
And her body showed it.
Weighing an easy 275lbs. at 5′4, her arteries no doubt blocked like a clogged drain, she cared about nothing else but getting that sugar-high.
All she wanted was to go home, put the frozen, fried chicken fingers in the microwave and dish out a huge serving of ice cream and Klondike bars.
And off she went into the abyss, her cart full of fried food and desserts…never to be seen again.
The end.
Ok so maybe I’m not the best fiction storyteller in the world, but I think you get my point. This actually happened to me a few weeks ago and I just wanted to point something out.
When I go to the supermarket, I can literally tell you who’s fat or not fat just by seeing their cart. It doesn’t even matter if the person is standing anywhere near it or not – I don’t have to see them.
It’s kind of funny to me that people “can’t understand” why they’re overweight, yet their shopping carts are filled with 50% food that’s going to make them fatter.
Or in this lady’s case – 100%! I’m not joking about that either. She easily $60 worth of ice cream, frozen candy bars, Klondike bars (and similar things – I’m not familiar with the names) and fried foods.
The only thing besides desserts and fried food she had was a bag of cat food. That’s it.
And she probably goes home wondering why she’s 150 pounds overweight!
Now for most people it’s not this extreme, but the next time you’re in the grocery store, just take a look for yourself. You’ll notice that a skinny person is going to have at least 75% healthy foods in their cart, while overweight people will have 75% unhealthy foods in there cart.
Hmm…
Is it really that easy? Umm, yes – it is!
Fill your cart with healthy, low calorie/high nutrient density foods and exercise = you’ll be lean.
Fill your cart with fried foods, desserts, highly processed foods and refined sugars and (exercise or not) = you’ll be fat.
I don’t know about you, but that doesn’t really sound like rocket science to me.
Sure there are a few things you can do to “boost” your fat loss or to drop those last 10 pounds, but if you’re 50 pounds overweight the only thing you should even be thinking about is…eat healthy foods and exercise.
Trust me, the weight will come off. Don’t make the “I have bad genes” excuse because in the real world, about 1 in 500-1000 people honestly have genes that are making them fat no matter what they do.
Yet 65/100 Americans are overweight.
To me..that just doesn’t add up right.
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Recent Posts
Recent Comments:
- Johnine Bailey: You could mix it with water to make it less caloric. Or possibly substitute a cherry powder or herbal instead. There’s a Cherry Blossom herbal that is available, I’m not sure it would do the same, but maybe it would help.
- Darlene Siddons: great post and great 10 ways to attack those last few pounds….loosing weight is about attitude and feelings, when they are aligned right it is really easy…i use Vision Map Videos to keep my goal of correct body weight in a positive realm… darlene http://visionmapvideo.blogspot .com/
- Megan: great story, and so true! And i laughed a few times during this. keep up the good work!
- What Happens When You Stop Being “Healthy”: important if you’re doing workouts that are very intense and demanding on your body, such as High Intensity Interval Training or things like Tabata
- Weight Loss Excercise: You can also check out his post on weight loss goals here – http://hasslefreefatloss.com/b log/weight-loss-goals-getting- crazy/
- Johnine Bailey: You could mix it with water to make it less caloric. Or possibly substitute a cherry powder or herbal instead. There’s a Cherry Blossom herbal that is available, I’m not sure it would do the same, but maybe it would help.
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