I used to be shocked at the number of people I saw in the gym who put so much time into cardio workouts without seeing any results. Many of these people are putting forth much more effort than me, but don't have the results to show for it. I feel bad, because I know their challenge comes down to diet. Did you know that the type of cardio you do, can play a big role in your craving for food? It is possible that many people are sabotaging their ability to lose body fat, by choosing a type of cardio that makes them desperately crave food.

[Have you ever been so hungry that you ate everything in sight? I have had problems with hunger in the past, but adjusting my cardio has helped a ton in this regards. The wrong type of cardio can make dieting a tough deal!]

Cardio Compensation - Eating More Calories Than You Burned
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, body fat, body weight circuits, cardio, cardio workout, diet, fat loss, Interval Training, lose body fat, lose fat, lose weight, low calorie diet, maintain muscle, metabolism, steady state cardio

I can't thank Brad Pilon enough for taking time out of his busy schedule to do a guest post for my site. Any of you who are fans of "Eat Stop Eat" or have been following Brad on Twitter know that his wife just gave birth to a healthy baby boy, Ro Wilder Pilon (cool name). I asked Brad to do a guest post on calorie deficit and I think his son was born the following day! This is an outstanding article, well worth your time, and will challenge much of what you have heard when it comes to dieting and weight loss. Love it!

[Brad Pilon's ideas challenge much of the mainstream fitness info you see published in magazines, books, and online. Slowly, but surely, his ideas are going to go mainstream. Right now, anyone who studies his materials will be WAY "ahead of the curve".]

The Evolution of Weight Loss - By Brad Pilon
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, brad pilon, burn fat, calorie deficit, diet plan, eat stop eat, evolution, fasting, fat loss, lose weight, metabolism, supplement industry, weight loss

So both me and my girlfriend are going to "lean out" a bit right before summer. Neither of us has much body fat to lose, but getting extra lean allows us to still look sharp even if we gain 5 pounds over the course of the summer. I figured I would outline the plan we will follow over the next 6 weeks, to maybe give you some ideas. Hopefully analyzing my diet plan will allow you to come up with your own perfect approach.

[I can't wait for summer BBQ's and dinner parties! Nothing better than coming home from the beach or boating, taking a shower, putting on clean clothes and heading over to a friend's house to be greeted by the smell of bbq and a cooler full of ice cold beer.]

Getting Lean Before Summer - How I Used to Do It
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, body fat, diet plan, eat stop eat, fasting, feel good eating, Intermittent Fasting, lyle mcdonald, protein shake, protein shakes, rapid fat loss, rice vinegar, Warrior Diet

I have been avoiding post workout shakes for quite a few years now. In fact, I typically wait 1-2 hours after working out before I eat any type of calories. This flies in the face of the standard "science based" idea of post workout nutrition. Why do I wait so long, when others are rushing to the locker room to chug down protein shakes? It is actually pretty simple.

[A brilliant picture of two surfers in Puerto Vallarta continuing to catch waves as the sun goes down. Surfers go hours and hours without food after periods of tough effort, breaking the "fitness rules" while maintaining outstanding physiques.]

Here is the Traditional Advice to Post Workout Nutrition
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, burn body fat, fat loss, glycogen, HGH, insulin, lose body fat, protein, protein shake, protein shakes, surfer, weight loss, whey protein, working out

I have a rule that I follow that allows me to stay lean year round without getting too obsessed with food and counting calories. You see, I like to drink beer and eat tasty foods, but I also like to have visible abs and a lean youthful appearance. I will talk about a simple and realistic approach to insure that you never have to worry about racing to get in shape for the summer ever again.

[With the increase in beach pictures, you can probably tell that I'm dying for a tropical vacation. People who live in the upper latitudes like me can probably relate. This picture just sums it up perfectly. Suntanning and swimming. My idea of an ideal vacation.]

So What is The 5 Pound Rule?
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, beach vacations, body fat percentage, get in shape, ideal weight, junk food, measuring body fat

Hopefully this title didn't scare you off, thinking I'm pro-anorexia. Nothing could be further from the truth. I'm not endorsing eating 800 calories a day long term, or if you are over a certain weight. I do want to talk about a study which blows away the idea of losing muscle mass on a very low calorie, short-term diet. So what happens when 20 people go on a 12 week diet of 800 calories per day? Read more to find out.

[Want to go to an amazing tropical beach, but are tired of the Cancun party scene? Costa Rica is right up your alley! Imagine dense jungles right up to beautiful white sand beaches. This is supposedly one of the most amazing places on the planet. I will give you a detailed report once me and my girlfriend get back. We plan on going soon. Can't wait!]

A Quick Background of the Low Calorie Diet Study
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, alwyn cosgrove, body fat, brad pilon, cardio, eat stop eat, fasting, fat loss, fitness, lose weight, losing muscle, low calorie diet, maintain muscle, metabolism, muscle mass

Okay, so I'm going to go on a bit of a rant about Acai Berry. I'm not going to put this product down. Acai Berry is an amazing antioxidant, but there are some big-time Internet Marketers engaging in deceptive marketing to make a killing off of this product. It was featured on Oprah Winfrey's show not too long ago and she was pretty excited about this amazing superfood. The problem is the Fake Blogs being setup all over the Internet to promote this as a "miracle weight loss" product (which it isn't).

[Acai Berry is harvested in the rain forests of Brazil. Here is a nice picture of the Brazilian Rain Forest. Look to the far left hand side of the picture! See the trees? Darn it! Another woman in a bathing suit jumped into the photo again! Why does that keep happening?]

First of All, I Want to Thank and Applaud Mike Geary
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, 6 pack abs, acai berry, body fat, burn body fat, fat loss, fitness, flat stomach, insulin, red wine, six pack abs, weight loss

I am a subscriber to Brad Pilon's newsletter. He is the author of one of my favorite diet books, Eat Stop Eat. He just sent out a great article in the newsletter that I'd love to expand upon. The article is titled: Are You the Victim and the Villain? It is about how people are quick to criticize an aggressive low calorie diet.

[I was overdue for a picture of a fit woman in a swimsuit. I know it is borderline tacky, but it just makes the article more fun to read!]

Eating Less Is the Simplest Route to Losing Weight
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, body fat, brad pilon, eat stop eat, fasting, healthy foods, Intermittent Fasting, lose body fat, low calorie diet, Warrior Diet, weight loss

If you are like me, you sometimes "zone out" a bit when articles talk about things like insulin. It reminds me of reading a textbook in college or high school, where your mind wanders while reading a page. You have to go back and re-read that page to understand the concepts. It doesn't help to read the words if you don't pay attention to what is being talked about. I'm going to attempt to write a very simple, straightforward article on insulin and how it effects fat loss.

[Students Pay Attention! The teacher has arrived.]

A Simple Explanation of Insulin
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, brad pilon, burn body fat, eat stop eat, fasting, fat loss, IF, Intermittent Fasting, lose body fat, Warrior Diet

Want to read studies on Intermittent Fasting? I talk a lot about IF without going detail about the science behind it. I have recently taken a bit of criticism for not including enough research for backing up my claims. Most Internet users are overwhelmed with information and my style is to give you fitness tips that I know will give you great results without always getting into the science behind each method. People tend to "drift off" when articles get too technical. That being said, going forward I will begin to point to more websites that go in depth into subjects I'm talking about. The first resource I want to point to is IF Life.

[Chocolate does a body good! This picture has absolutely nothing to do with this article…Just a pretty girl eating chocolate.]

Mike O'Donnell, the Man Behind IF Life
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, certified personal trainer, fasting, fitness tips, Intermittent Fasting, one meal per day, Warrior Diet

Hunger and getting hungry while dieting is something that we are taught to avoid. I'm going to suggest something that most people think is taboo. You will get faster weight loss results if you allow yourself to get hungry from time to time. I'll even go as far to say that you should embrace hunger and look forward to it for rapid fat loss.

[A sexy brunette hanging out on the rooftop downtown.]

Getting Hungry While Dieting? Good!
[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss, 6 meals per day, burn body fat, hunger pains, IF, metabolism, rapid fat loss, weight loss

It is impossible to have high levels of insulin in your system while burning fat at the same time. Think about that. If you eat a meal that has too high of a Glycemic Index, your blood sugar will spike, causing a large release in insulin. During this period of time your body cannot use fat for fuel (even if you are operating under a calorie deficit and even if you workout like crazy). You can get everything else right and not make good progress if you allow your insulin levels to get out of whack.

[I would highly recommend you avoid anything made with white flower while dieting down. It is okay once you hit your target weight, but try to avoid it to make quick progress.]

I Used to Think a Calorie Deficit Was Enough

[ Click Here to Continue Reading ]

Please -Click Here- to Tweet This Post. Thanks! Rusty 

Tags: Dieting for Fat Loss