We can’t please everyone and I am aware of that, but sometimes, as you all know, it’s the negative stuff that sticks on to us.

Because of that, I just wanted to share a little story about me and my background. The following section is borrowed from the application I did for Dax Moy’s Mentorship Program. On the question on why I thought I would be a good candidate for the program, I wrote the following:

“Because the main reason I started in the fitness business industry was in order to help other reach their goals and dreams.

A few years back, I was a head coach of a soccer team in my hometown where 75%
of the players were raised in the “ghetto” and had a foreign nationality.

When I took over the team, it was filled with problems and this team had a
reputation to always start fights and end up in other types of trouble.

Not only did I take this team and turned it from a “losing” team into a winning team,
but most importantly, I sorted out all the social problems they had off the field.

One of the biggest dreams young soccer players in Sweden have is to be able to
compete in the world’s largest soccer tournament, which is located in Gothenburg,
and is called Gothia Cup.

As I said, 75% of the players came from home’s where they sometimes even had a
problem getting food on the table, and getting over $8000 USD for this
tournament seemed impossible to a lot of people, but not to me.

Within the team, we together raised around $3000 ourselves, and I were able to get
a scholarship of $5000 from our city for the work I put down in terms of helping
these young guys to a better life. The scholarship had nothing to do with our results
on the field, it was exclusively based on the “social work” I did for the community.

With this being said, I coached this team about 10 hours/week without any salary
what so ever, I worked full-time in a Supermarket and coached clients on my free
time in order to get enough money to go the United States for educational purposes.

So I have really been helping people my whole life and one of the best things I know
is to see people grow and develop based on what you teach them.

I am truly a person who practice what I preach in terms of helping others and that’s
the reason I believe I would be a good candidate for this program.”

By all means, if you do think I am having this special offer only to rip you off and make
a few extra bucks, then please, do not invest in this program. I really mean it, don’t
go the website and don’t consider investing in it.

If I can help 1 person out of 3000 to change his/her life, then I honestly feel like a
success. I’d rather see 1 person investing in this program and going through with
everything and really trust me, then having 30 people going through it half-heartedly.

Sure, money makes things easier in the short term, but I’d rather go to sleep feeling I
have made a difference instead of feeling I can buy expensive clothes to show off with!

Feel free to comment on, or share this post with your friends!

Jonas

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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

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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

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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

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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

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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

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I have been starting off the year by working on my Burn Fat at Home Deluxe Package which is going live in a few weeks.

What I mean by “working on my Burn Fat at Home Deluxe Package” is that I’m updating the package with more workouts and extra bonuses.

As part of the launch for the Deluxe Package, I wanted to offer something more than what most trainers

offer today, and instead of just having plain simple pictures describing the exercises, I decided to create instructional videos. So instead of just having pictures and written description in the program, you now also have access to video descriptions!

Some of these videos are now up at The Burn Fat at Home Video Channel, so pop on over there right now and let me know what you think! (Click on the bold name to get to the videos)

Rate or comment on the videos please!

Here’s an example for you:

By the middle of next week I am going to have over 60 exercises up on the video channel, and all of these exercises can be performed at home with either no equipment at all, or with only a resistance band or some type of chinup bar!

So check it out and let me know your thoughts!

Cheers,
Jonas

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It was my fathers birthday on the 28th of December, so yesterday he and my mother went out to buy him a nice looking suit as a birthday gift from the family.

Before they went, I told them to pay a little extra for the suit and choose a smaller store, not go for one of the larger chains here in Sweden. They didn’t listen to me and instead they went through 3 classic and well-known stores in order to try find a nice suit.

You see, my father is pretty short and have a few extra pounds, so I told my mother to make sure to get the suit tailored, but she said it wouldn’t be a problem to find him a suit at the bigger stores.

When they came home, I knew how it had turned out.

My father tried out some suits at the bigger stores, and just like I said, it wasn’t fitting him perfect. Either it was the body of the jacket or the sleeves that were too long.

Sure, that was one of the reasons I told them to pick a smaller store, but the most important thing was regarding the treatment. You see, at the larger stores, the personal touch didn’t exist. The staff were standing at the counter and talking to each other, making jokes, basically they were doing everything else but taking care of their customers!

The second they stepped into the smaller store, they had a staff member come up to them and asked if there was something they needed help with. In a matter of seconds, they had 3 suits my father tried out, and he found one that he just loved, but it was the same problem as he came
across at the other stores, the suit wasn’t fitting 100%.

So what did the staff member at this store do?

He took out the seewing needle and tape measurement in order to get the suit tailored for my father!

The bottom line, my mother ended up paying a little more and chose the smaller store, which resulted in the fact that my father got the suit he wanted, and it is going to look amazing on him!

What’s the message behind all this?

Well, in 2009 it’s going to be even more important then ever before to focus on the treatment of the customers, and with greedy owners only thinking about money and growing its company, somewhere down the road you lose the most important thing – the connection and trust from
your customers!

So that’s the reason I don’t see you as a customer that I am going to sell my Burn Fat at Home program to, I see you as someone to build a relationship with for the future.

By staying with me in 2009 you are going to see that I will take care of you no matter how much my business grow and how much money I make.

As a proof of that, I have built a free community at http://burnfatathome.ning.com for you so we can get to know each other, I am spending hours a day mailing and chatting with Burn Fat at Home followers, even though I haven’t received a penny from some of them!

I have given away free workout programs and nutrition programs, all for you! I am also having a huge launch of my Burn Fat at Home Deluxe Package in the middle of January where you will be able to buy the Deluxe Package for the price of the Basic Package.

So with that being said, I just want to wish you a Happy New Year and I hope to hear more from you in 2009, and really hope we can get to know each other!

And as a lesson if you are working in the service industry: ALWAYS help the customer and make the experience as giving and pleasurable as possible for him/her!

By staying with me in 2009, you are going to be treated the way you deserve, I promise you that!
2009 is the year of giving and helping, don’t forget that!

Gotta run now, but I talk to you next year =)

Best regards,
Jonas

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Personally, I have been doing a lot of thinking, and evaluating things in my life the last few days. You see 2008 has been an awful year for me (actually started in 2007), because I have had a medical condition that has forced me to stay away from really intense training (which I love), and it was also the reason I had to turn down an offer of moving to Malibu, CA.

So here I am right now in cold and boring Sweden, when I could have been in sunny Malibu.

But fact is, I have learned a whole lot of things from this year, and without my problems, I wouldn’t have had the opportunity to get to know you!

You know what they say, what doesn’t kill you makes you stronger, and that’s really how it’s been for me.

I am almost 100% recovered by now, so 2009 is going to be the year of change for me, the year I will remember as a life-changing year (in a positive way).

With this being said, I would just like to tie it in with some of the thoughts that’s been going through my head these last couple of days!

1. What’s the reason for going to the gym?

A few years ago I would have understand if people decided to go to the gym because of the reason that people thought a huge home gym was the only thing that could replace going to the gym (you remember all those “home-gyms” we saw on TV – Shop, and which “were so small” that you could store them under your bed.) Yeah, right, but when you took them out, they basically filled up the whole space of your apartment!

Fact is, they are still around and the industry is probably making a decent amount of cash selling this crap, but fact is, we are getting more and more educated, and definitely more sceptical to new, super tools that gives you six-pack abs in 3 minutes per day. That’s a good thing, that we don’t buy all the crap that’s out there on the market today!

Today, people know you don’t need machines and “home-gyms” to get in shape. It’s quite the opposite actually!

Today you can have a complete home gym that literally takes no place at all. Today we know, scientifically, that bodyweight exercises and especially bodyweight exercises such as squats, lunges, pushups, and pull-ups are WAY better then sitting on machines and spending hours on all different types of cardio equipments!

The reason bodyweight training was considered to be limited before was the problem with finding a back exercise, but today there are tons of great equipment that will deal with that for you!

I was sitting online yesterday looking through different “fitness equipment” sites, and I found that the company GoFit has just launched a new product called Gravity Bar.

Personally, I have a set of gymnastic rings bolted to my ceiling, but before I started using them; I invested in “The Door Gym Multi”, which is a chinup bar with an arch attached to it.

But when I saw the Gravity Bar (this was around 2.30 am last night), my head started spinning instantly. I started thinking of different exercises I could perform with this tool, and I am still blown away by this piece of equipment.

Check it out at http://GoFit.net

Worth mentioning, I don’t make a single dime referring you to that site, and I never recommend equipment that I don’t truly believe in. It currently cost $99, so that’s something you need to take into consideration. But with a tool like that, there’s really no need to ever visit the gym again, trust me, I know.

I use gymnastic rings for my workouts, and I must admit that’s it a bit annoying having the bolts in my ceiling, so if I were to choose between gymnastic rings and the Gravity Bar, guess which one I’d choose?

The Gravity Bar does the same things a pair of gymnastic rings does, but with the difference that the Gravity Bar can be attached to your doorframe and be removed instantly, without leaving marks on the door frame! The best tool I have seen so far!

2. Burn Fat at Home Makeover

As I said, I have been doing a lot of thinking the last couple of days, and one thing that’s been on my mind for a while is how to make my program Burn Fat at Home even more fitted to my newsletter subscribers and to those on my Ning-site.

After going through the whole program yesterday together with the responses from the survey I sent out a few weeks ago, I found a few things that I’m going to adjust to make Burn Fat at Home as easy and convenient as possible!

So when I am writing this post, I have just taken a break from the re-design of the program.

As a side note, I am also working on an amazing offer that will blow your mind and which is scheduled for launch during the middle of January. More information on that in a few days…

These thoughts and ideas has been on my mind the last couple of days, and with 2009 approaching, I know big things are happening, for both you and me!

Are you prepared for 2009?

Made any New Years resolutions you’d like to share with the rest of us? If so, feel free to share by commenting on this post!

I talk to you soon,

Jonas

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