Burn Fat at Home Blog | Fat Loss | Home Workout
Just another WordPress weblog

Do you feel overwhelmed by all the fat loss programs out there that promise mind-blowing results, but when you give it a try, it doesn’t seem to work for you?

If that’s the case, don’t worry, you’re not alone.

This is one of the most common problems people face when starting a new fat loss program. You get so much information about training methods and how to eat healthy that somewhere down the road, you don’t know who to listen to.

I am not going to say that I am The GUY for you and that you always should listen to me. What I am going to say is that I got 3 tips for you that will give you the results you want, and to be honest, it doesn’t really matter what fat loss program you follow!

1. Get it out of your head

A lot of people set goals and then keep them inside their head, for no one else to see or hear. This is not actually a goal, it’s a dream.

In order to make something a reality, something to focus on, you need to get it out of your head. Write it down on paper, tell your friends about it, type it in to your blackberry, etc.

The minute you start taking the dream out of your head, and can see and feel it yourself, that’s the minute the dream has become a goal.

Now, keep checking that goal as often as you can, and talk about it as often as you can. Make it an obsession, and I promise you’ll be one step closer to that goal of yours!

2.    Set a deadline

Do you remember your college years? Your professors showed you how to plan for your exams and how you should study way ahead. For some people, this works, but a lot of people end up sitting up the whole night before the exam studying.

I have been there myself. Sometimes I planned really good several days ahead, but sometimes I ended up studying the night before the exam. I am great under pressure, deadlines work amazingly good for me, and I am not alone.

Studies are showing the power of deadlines, and how we often tend to perform even better under pressure, so it’s not me sitting here making it all up, it’s scientifically proven!

So if you start a new fat loss program, set a deadline to when you should have reach your goal weight and be as specific as possible, focus on how you are going to achieve your goal within the given time frame, rather than just setting a date with the goal weight.

As an example, if the fat loss program tells you to work out for 5 days a week and gives you tips on what to eat 90% of the time, then write that down and don’t allow yourself to fall off from that plan!

3.    Erase negativity

This is probably THE MOST important tip I have for you! If you want to achieve your goals and not just let them stay with you as dreams, you need to be in a positive environment.

If your friends are constantly having a negative attitude towards, for instance, physical activity, then the chance of you sticking with a physical activity program is very small.

Friends are supposed to support you, not drag you down. If you feel your friends and your surrounding is stopping your from taking your dreams and putting them into goals, goals that you know you could achieve, then these people are not your friends.

I have had so-called friends like this, and honestly, they’re not my friends anymore. Sure, I still talk to them once in a while, but I don’t spend a lot of time around them, because I know if I do, they are going to drag me down to the bottom where they’re at.

That’s really the way I see it. People who try to drag their friends down and have a negative attitude to most things in life, they’re actually at the bottom, and I don’t want to be there with them.

Do you?

If you have a hard time finding support in your surrounding, a great tip is to find it online through forums and communities. Give a try!

So, there you got it, 3 tips you must take action on in order to succeed with your new lifestyle. And honestly, if you do, you’ll succeed with almost any exercise plan out there, that’s a promise!
Good luck!

Jonas Forsberg

PS. If you like this post, feel free to share it with as many people as you like, just use the “ShareThis” button below and choose whatever method you prefer. Thanks!

I just got back from a consult I had with an elite soccer player today, and one of the areas
we discussed was nutrition.

Now this guy is very knowledgeable, yet still his food log was all over the place. I am not saying
it to critize him in any way, I’m just finding a common thread between him and the rest of the population on this planet.

He knows a lot about nutrition and what to eat. Some of the things we discussed were new to him, but a lot of it was just repetition.

So, what’s the problem?

Well, as I said, he knew what to eat, but he didn’t follow it in reality. You see, it’s easy to know
what to eat, but a whole different thing to actually apply it to your daily life.

Because seriously, we all know that soda, chips, snacks, and junk food are bad for us, yet we still consume it, and we consume it a lot!

You do know that fruit and vegetables are good for you, yet a very few of us eat the amount we should.

You do know that chicken breast, eggs, beans, fish, and lean meat sources are great sources of protein, yet you tend to eat lots of processed food such as chicken bits, fried chicken, sausages, etc.

You do know that avocados, fatty fish, olive oil, natural nuts such as walnuts, almonds, and cashew are great fat sources, yet you tend to eat lots margarine, fatty dressings, chips, etc.

Honestly, it’s time to apply what you know in terms of healthy food vs. unhealthy food. Always base your nutrition around whole food sources that can be found in it’s natural form, such as fruits and veggies, eggs, nuts, chicken, and so on.

Things you can buy in packages and “micro-wave” food, throw it in the garbage!

Alright, so stop blaming the media and the community.

You do know what to eat, you do know what is good for you and what isn’t. Change your habits and start taking control over your life!
Best regards,
Jonas
PS. If you like this post, feel free to share it with as many people as you like, just use the “ShareThis” button below and choose whatever method you prefer. Thanks!

Okay, so I have been off the radar for a few days now. I sent an email to my subscribers the other day when I was on the train from Gothenburg back to my home town Uppsala.

I have been having a lot of things on my mind lately and a few projects that really are taking
a lot of time, so I am sorry for not being around these last few days!

So when I got all these things in my life right now, time is of essence for me. For those of you
who think I am the kind of trainer who preach one thing and sales a home workout program
talking about 20 minute workouts, and then the next thing hitting the gym for 60 minute workouts, think again!

I don’t have time to spend that much time in the gym, and to be honest, I don’t find it to be that exciting either.

I perform my workouts at home by only using bodyweight exercises together with a set of
resistance bands and a pair of gymnastic rings (a chinup bar works just as great).

With a 20 minute workout, I am able to to get a proper warm-up for 3-5, perform circuits for 10-12 min, and then I get a warm-down session with some stretching for the last 3-7 min.

Don’t make it too complicated. Keep it simple with a 20 min workout and you are WAY more likely to stick with it then spending time first going to the gym, then changing clothes, get some work done, take a shower and then get back home again.

The time it takes for me to hit to the gym and change is the time it takes for me to get a workout done in the comfort of my home.

20 minutes 4-6 days a week works, period!

As a side note, on Feb 3rd, I am having a special offer for my Burn Fat at Home program. It currently sell for $39.95 with 4 ebooks in the program, but for the 3rd of February, I am adding in a few more bonuses and will let it go for 3 days for the price of $39.95, but after that, the price goes up to $64.95!

For more info, head on over to BurnFatAtHome.com and sign-up for the newsletter in order to get the latest updates and offers.

Have a good one,
Jonas Forsberg

PS. If you like this post, feel free to share it or bookmark it by using the “ShareThis” feature below. Thanks!

Yesterday morning I had my first strength training sessions with the soccer team I got in charge of for about one week ago.

After the workout I had a chat with one of the players and one of the coaches of the team.
The coach asked the player if there was a lot of new and funny exercises he hadn’t seen before. The player said: “no, not that much, but the warm-up is great, you really feel warm after that”.

So some people may have taken that response as something bad if they were the strength and
conditioning coach, but I didn’t.

Wanna know why?

Because just as the post yesterday with the trainer standing on the stability balls, there’s a reason why I ain’t following that path.

Whether it comes to fat loss or strength and conditioning, there’s always going to be some basic principles to follow:

=> Basic Bodyweight Exercises is always going to be KING <=

When it comes to developing a strong and functional body, you need to get your body to work as a unit, and get your muscles to start working together.

With exercises such as squats, lunges, planks, pushups, pullups, shoulder presses and row exercises, you are making sure that your body is starting to get there – to becoming a unit!

With the soccer players yesterday, I had them performing squats, pushups, pullups, gymnastic ring rows, bridges, hanging leg raises, lunges, medicine ball throws, etc. Nothing fancy, most of them had seen it before, and that’s the way it’s going to stay.

I am going to start working on different speed drills and such to improve their running mechanics, but that is all related to getting the body to function as a unit!

If you can’t get your muscles to work together, you want get the results you want from speed training. I could implement running with parachutes, running with rubber bands, etc, but then again, I would only be doing that for my ego, showing everyone how fancy my equipment is and how broad my knowledge is.

That’s not going to happen.

=> Lesson Learned <=

So the lesson learned from this is that basic bodyweight exercises are THE BEST thing in order
to get a stronger and functional body, a body that burns a lot of fat and gives you that attractive beach body we all want! Stick to the basics and stop believing in all the crap you
see on television.

Home workouts is going to work in the long run, that’s just the way it is, and in order to get it to work, you shouldn’t invest hundreds of dollars in expensive and fancy equipment, there’s simply no need to.

You got your own home gym with you all the time – your own body!

Since the soccer player I told you about liked the dynamic warm-up so much, I wanted to show you this video that I included a few months back into the Burn Fat at Home program!

It can be performed at home before every workout, and it will help you by increasing your core temperature, loosen up your muscles and also improve your flexibility!

For easy and effective training,
Jonas Forsberg

PS. If you like this post, feel free to share it with as many people as you like, just use the “ShareThis” button below and choose whatever method you prefer. Thanks!

It’s currently Football (Soccer) Saturday so I am currently watching Hull – Arsenal, and
believe it or not, I’m getting myself some Chocolate Fudge Brownie Ice Cream in a few
minutes (yeah, I am a real human being just like you, not a robot).

What I wanted to share with you today has to do with all the new super training methods
that seems to pop up all the time. I remembered a few years back when the whole idea of
performing exercises on unstable surface just were presented in Sweden.

A Swedish soccer team who won the Swedish Championship had a strength and
conditioning coach who was featured in the media showing the secrets behind the gold,
and their strength training sessions consisted of doing exercises such as squats on
stability balls.

With this concept came the “functional training” era and everyone were doing exercises
that only focused on balance, and not really on strength. Don’t get me wrong, some of this
stuff is good, but no matter what new super method we’ll see next, I know what always is
going to be KING over everything else – bodyweight training.

Focusing on basic and old school bodyweight training such as squats, lunges, pushups
and pullups are always going to be better then what you see on TV Shop, that’s a promise!

Sure, I love suspension training (gymnastic rings, TRX, Gravity Bar, etc) and also
resistance bands, but these tools allow me to take the bodyweight movements to the
next level, it’s not like you’re sitting on a machine doing leg curls and tricep extensions.

To show you what I mean, I found this funny video yesterday and I’m not sure I have
stopped laughing yet…

So please, for now on, don’t make everything so complicated, stick to basics, okay?

Have a great evening,
Jonas Forsberg

One of the biggest reasons people quit their exercise regimen today has to do with
lack of variety in their training schedule.

As an author of a home workout program, I am very well aware of the fact that
bodyweight exercises sometimes get people to think of the same and “boring” exercises
over and over again.

Some people just hate it when you tell them to perform a regular
pushup and a squat, but truth is, with only a bit of imagination, you can switch it up
and perform different variations of the exercises.

In this post, I mentioned pushups as the example, and I have a video for you
showing 21 different variations of the pushup you can perform in the comfort of
your own home, and all you need is a chair, a bed/or sofa, a bowl, and a couple of
books. You should have that in your home, right? =)

Check out the video:

Feel free to share this video with everyone you think would benefit from it!

Keep it up,

Jonas Forsberg

I am currently in the office and to be honest, from now on my days are going to be
absolutely full.

I have taken on an assignment as a soccer coach and a strength and conditioning
coach for two teams in our city and that together with Burn Fat at Home means
full work days. Sure, it’s going to be tough, but it’s what I enjoy doing, which makes
it a lot easier!

So the days when I could walk into the gym several times a week and perform a
60-min workout is gone, I don’t have that time anymore!

Do I stop exercising because of this?

Of course not, I find options to other things I can do from the comfort of my own
home that takes me 15-20 min per day, and that’s where the amazing effect of
Circuit Training comes in handy.

Let me give you 3 reasons to why Circuit Training should be on top of you list
every single day:

1.    It’s backed up by science

Regular weight training where you spend an hour in the gym performing exercises
on machines for the typical 3 sets x 8-12 reps is out. Most often the trainer at the
public gym gives you these instructions together with 1-2 min of rest in between
each set.

This is not optimal for fat loss. With Circuit Training you make sure to keep your
body moving for a longer period of time and with decreased amount of rest, you both
work your cardiovascular system harder and you burn more calories throughout the
rest of the day!

2.    No need for fancy equipment

A Circuit Training workout can be performed with only your own bodyweight. All you
need is a bit of imagination and you can have yourself performing a 20-min workout
where you literally will be shredding off that ugly belly fat of yours!

The only equipment I use is a set of resistance bands together with some type of
chinup bar or gymnastic rings.

3.    Time-effecient and easy!

All of the workouts in Burn Fat at Home are created around Circuit Training that are
time based, which means you never have to count reps again. Just get a stop-watch
and stay focused on performing the actual exercises, and not bothering counting reps.

And don’t forget, traning should be easy and fun, and with Circuit Training you can mix
it up a lot, which means you don’t have to perform the same workout over and over again,
because let’s face it – that’s boring!

There you got it, 3 reasons to why Circuit Training should be on top of your list!

Stay strong,
Jonas Forsberg

When I opened my inbox today I had one of those chain-messages you always used to get when you were in high-school, so as soon as I knew what it was, I deleted it.

But just a minute ago I dropped over to one of my fitness colleagues’ blog, and I found this message written by a young girl in New York, terminally ill with cancer. After reading the first lines, I felt I remembered it from somewhere, and that was when it hit me, this was the email I deleted earlier today from my email inbox.

After reading it at Simon’s blog, I felt I just had to do the same thing and share this poem with everyone. I did the very same mistake the girl in the poem are telling us not to – “don’t dance so fast”. I was in such a hurry that I didn’t even bother reading the email from my inbox, and as you’ll notice when reading the poem, I missed out on a beautiful and very touching message. Don’t make the same mistake as I did!

**********************************

SLOW DANCE

Have you ever watched kids
On a merry-go-round?
Or listened to the rain
Slapping on the ground?
Ever followed a butterfly’s erratic flight?
Or gazed at the sun into the fading night?

You better slow down.
Don’t dance so fast.
Time is short.
The music won’t last.

Do you run through each day
On the fly?
When you ask How are you?
Do you hear the reply?
When the day is done!
Do you lie in your bed
With the next hundred chores
Running through your head?

You’d better slow down
Don’t dance so fast.
Time is short.
The music won’t last.

Ever told your child,
We’ll do it tomorrow?
And in your haste,
Not see his sorrow?
Ever lost touch,
Let a good friendship die
Cause you never had time
To call and say,’Hi’

You’d better slow down.
Don’t dance so fast.
Time is short.
The music won’t last.

When you run so fast to get somewhere
You miss half the fun of getting there.
When you worry and hurry through your day,
It is like an unopened gift..
Thrown away.

Life is not a race.
Do take it slower
Hear the music
Before the song is over.

**********************************

So please, follow this young girls advice. Make a phone call to an old friend, tell your family how much you love them, spend an extra minute or two with your kids. Drop whatever you currently are doing and spread the joy of love and friendship!

Share this message with everyone you know!
Regards,
Jonas

PS. Thanks Simon for sharing this poem with us!

Around 90% of the earth’s population who’s looking to lose fat is concerned about the size of their belly.

Are you personally standing in front of the mirror several times a day saying to yourself: This year I’m getting a smaller waistline, Beach 2009 here I come!

And then after that, you spend an extra 25 minutes on the cardio machine and then finish up with 15 min of situps and crunches!

Let me first tell you that this is not an unusual approach, I see it happen all the time. You get these motivation kicks in every now and then, which leads to you doing 30-40 min of extra work in the gym, but the next week you’re back in front of the mirror again without any noticeable results, wishing for a smaller waistline.

So what’s the right way to go when trying to get a smaller waistline, or even six pack abs?

Below I got 3 tips for you that certainly will get you on the right path to six pack abs!

There was a time when situps was the king of six pack abs, but today we know that situps are totally worthless when trying get great looking abdominals. If not worthless, at least very harmful for you. Your core muscles are not developed to work in a situp type of motion, it’s created to stabilize your body. Science are showing that lower back problems are very much related to situps, so I really advice you to stay away from them completely!

It is not the number of situps you can perform that determines whether or not you have a six pack abs, it’s the amount of body fat you have covering your abdominals. Because truth is, all of us have a six pack abs down there underneath the belly fat, so in order to see them, we need to get rid of the fat.

1. Abs are made in the kitchen

The first step to a six pack is through nutrition. It doesn’t matter how much cardio you do if you don’t have control over what goes down your throat!

To put it simple:

• Eat lots of greens and veggies (think rainbow, lots of colors).
• As protein, focus on chicken, eggs, fish, lean meat sources, and beans.
• Get your fat through raw nuts and seeds, olive oils, and avocados.
• Decrease the amount of processed carbs, basically everything that aren’t eaten
  in it’s natural form (pasta, candy bars, cookies, cereals, etc)
• Consider investing in a Juice Extractor to get your vegetable intake increased!
• Drink lots of water!

These are a few important tips if you want to lose your belly fat and get a smaller waistline. But honestly, you already now that, don’t you?

A lot of people know what do eat today, but they just don’t know how to apply it. We know we should eat lots of greens and vegetables, but yet we don’t consume half as much as we should. For that reason, I really do recommend investing in a Juice Extractor!

2. Full Body Workouts

In order to burn more calories and get the biggest muscle stimulation, focus on Full Body Workouts. By going to the gym and doing a few sets of biceps curls, tricep extensions and some cable crossovers, you are only wasting your time.

• Perform your workouts as circuits and include exercises such as Bodyweight Squats, Lunges, Pushups, Inverted Rows, Pullups, Shoulder Presses and finish off with some Planks.
• Do each exercise for 20-30 sec and move from one exercise to another without any rest in between the exercises.
• Rest 30-60 seconds after completed circuit.
• Repeat the circuit for 3-4 times.

This way, you’ll be done in 15-20 min and you’ll be burning calories way after your workout, even in your sleep!

3. Alternate between Interval Training and Low Intensity Training

In today’s society we are performing more cardio then ever, yet we’re still more overweight then ever. Experts today are finding more and more results that interval based type of training are way more effective for fat loss and improving your cardiovascular system.

But I am of the belief that Interval Training should be combined with Low Intensity Training, such as walking in nature for 30-45 min.

So the secret recipe when it comes to cardio is to perform 2-3 interval based type of workouts, and then on the rest of the days make sure to take a walk in nature for 30-45 min. It is very important that you’ll get into a mindset where walking is for your well-being, and shouldn’t be focused on fat loss.

When I am out walking I always listen to an audio program, and I am only allowed to listen to it when I am out walking. That way, when I am listening to a really great audio program, I look forward to putting on my sneakers and go out for a walk!

The bottom line, you need to change your nutrition and start focusing on the food sources I recommended earlier. Add in 2-3 workouts per week of bodyweight circuits and then 2-3 interval based workouts per week. On the days you don’t perform your interval sessions, I recommend you focus on walking for 30-45 min (I do it right away in the morning, and the circuits later in the evening, or right after my walking sessions).

There you got it, 3 tips that will help you on your journey to a six-pack abs!

Good luck and be safe,
Jonas