fattofitbook.com

Hey, I finally got the Paypal thing figured out as you can see. It was just sort of weird last night. It would say “Page cannot be found” and it would just take me to my Paypal homepage and show me my balance and transactions and what not. Then when I received your email, I tried it again and it was fine. Oh well, the important thing is it finally worked and I am currently reading through your book.

I just had a few questions as of right now. The thing I am wanting to get started most is my notebook. I just don’t know how to go about organizing it and maybe making charts for days or weeks or something, to write down workout information so I am not using page after page for two to three things. I was thinking something along the lines of having what I was working on such as triceps/biceps etc etc down the side with maybe the days and reps up on top or something. I’m just not too sure how to go about it and have it written out in the best most effective way, in your opinion. I just want to make sure I can log every single movement/event/change possible. Continue Reading »

Hi Ray.

I started on the fat to fit program this week. First, I have the some observations. Then, I have some questions.

Weights lowered, yet form and effect on muscle much improved

I have reduced the weights for the exercises to focus on executing perfect form and gaining a mind-muscle connection. Surprisingly, this has required a significant level of energy and concentration to control the muscle movement throughout the exercise. This is a first for me as previously I did not pay as much attention to the execution of the exercise.
Continue Reading »

While writing down my plans for following my new fat loss lifestyle, I came up with the following issues. I have written the ideas below, but I am checking with you to see whether I am on the right track.

Length of the fat to fit Program routine 1:

While I have had some training experience, doing primarily whole body workouts, only the last six months has been regular but not necessarily consistent (I would workout for two weeks, feel worn down, take five day break, and then continue. (I plan to improve this, by the way.)) So I am planning to do routine 1 for four weeks. Have I made the right conclusion?

Meals around fat loss workouts:

Right now, I envision a regular meal before a workout, drinking water during the workout, and having the post-workout shake as described in the book. Does this sound like a good plan to you?

Weekends:

I am going to copy the nutrition plan from one of the other days for the weekend. I must admit that outside the structure of the workday, my focus on meals can become unstructured. Again, having your plan will assist me to fix this issue.

As always, thanks for your advice.

Andre

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Answer From Ray Burton Author Of:
The fat to fit Program
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Hey Andre, thanks for the email and the chance to make sure that you are all set to go as you start out on the fat loss program.

I find that often all people need is for someone that knows the subject to tell them that in fact..they are correct with their intuition. You Are!

You getting colds and feeling worn down is a sign that what you were trying to do as far as fat loss workouts was too much for your system to handle at that time. This is why I always ask people to start with the first workout in the program. Its kind of a “re-set” to make sure that as they start out, their bodies are in the right state to make progress. So you are right!

I would really advise stepping into this slowly despite how motivated you are right now. Follow the outlines for progression in the workouts that are in the book. That way you will build up slowly and be ready for every increase in intensity. If you feel a little tired at the end of four weeks, take a couple of days off BUT MAKE SURE you get back to the gym after.

Again, you are correct with the eating pattern. Some people can eat closer to workouts than others. I can eat up to 30 minutes before and train better that way. Some people prefer to feel slightly empty. Use how you feel and your performance to determine what is best for you. As for the actual meals and days, you can play with them and mix and match. They are all almost perfect to use on any day. So here again, whatever you feel will keep you sticking to the program and within the guidelines is the best course of action for you.

I would say you are ready to go! I always enjoy getting feedback, testimonials and pictures. So let me know how you are doing as you go along!

Oh..and your welcome!

Technorati Tags: fat loss, fat loss workout, fat loss program

Hi Ray. Thanks for your emails. Your enthusiasm for my success shows through the “cold” email medium. This helps me a great deal and I really appreciate this.

Some background for you so you know where I’m coming from:
While I am excited about starting your program, I am somewhat anxious because this is uncharted territory for me (not only a change in working out but how I change my life to live a healthy lifestyle).

My gym school gym experience (competition focused not lifetime fitness oriented) was not the best. So I disliked exercise for a long time (even though I would have benefitted from lifetime fitness gym exercises (burpees, pushups, etc.), until I got some iron in my hand after college. But my weight training came from the magazines and books without any particular focus and inconsistent results.

Of course, as you mention on your site for the ebook, my training materials provided ample information overload and confusion. So I hope I don’t overwhelm you with questions.

With those preliminaries out of the way, I have a few more questions for you.

In the book you mention that there should be no carbs at the supper meal. But the 170 lb. plan has sweet potatoes at the supper meal. My presumption is to follow the plan. Is this correct?

How do you cook your sweet potatoes? I ask this because I usually but frozen veggies and heat them in the microwave.

Cottage cheese: Do you like cottage cheese? I’m questioning this meal on the menu for taste. I know this is a matter of personal opinion but since you have dieted down for bodybuilding competitions, I am interested in you opinion.

Thanks Ray.
Andre

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Answer From Ray Burton Author Of:
The fat to fit Program
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I can see where you may have gotten confused. There are two very different ways of eating in the fat to fit Program. The first is the one that is actually in the book. This is designed much like the Zone Diet. It is very flexible in how you can substitute foods in depending on how you are feeling on any given day.

This first way of dieting is the one most of my clients use for every day dieting. In other words, living the healthy lifestyle.

There is actually one point that has to be made clear though. There ARE carbohydrates at and after supper in the book plan. They just come from vegetables, are fibrous and not the regular starchy complex carbs that come in potatoes and whole wheat breads.
I almost exclusively use frozen vegetables in my daily diet. I understand though that this can drive some people nuts. So that is why there are other carbohydrate sources in the plan for the every day folks.

The second way of dieting with the program is VERY strict and almost pre-contest style. These diets programs like the 170 lb diet that you are on were designed for the program by Dr. John Berardi of www.precisionnutrition.com.

So to answer your question, the yams are defiantly o.k. and from time to time I do get off the vegetables and go on a yam kick. No problem at all with this, but its great that you asked.

So how do I cook my sweet potatoes? I’m a cave man when it comes to meal preparation. I get three or four yams, peal them, cut them up in chunks, boil them until soft, mash them up and stick them in a Tupperware container. When I want some, I scoop it out, weigh it on my postage scale and stick the rest back in the fridge.

A lot of people like to add some cinnamon and bake them so that they caramelize a bit. These are pretty yummy. As for how I prep my frozen veggies all I do is half fill a fry pan, get a couple of cups of frozen veggies and then I boil the suckers while I weigh out my chicken. I get almost all my meals ready in about 5 minutes.

I absolutely HATE cottage cheese. I can’t stand it one bit. It is a great food though for those that can hack the taste. When I see cottage cheese I immediately run for my protein shaker or a can of tuna. I think I have eaten cottage cheese ONCE, and I’ll never touch it again. There are lots of things you can sub in for the cottage cheese if you don’t like it.

You know enough now to understand what you should be doing and should trust your own judgment when it comes to making the program fit into something that you can handle day in and day out.

When I dieted down for my bodybuilding competition I didn’t really eat much different than I do now. The only difference is that I switch over to solid protein sources instead of shakes because solid sources keep me full longer. I use the shakes all year round though because they are so easy when you are running out the door.

I think that should have you pretty much covered! I hope that starting the fat to fit Program and talking with me has changed your opinion of exercise some what. Like all things on this earth, there are good examples and bad examples.

Fitness has been the greatest gift to my life and I couldn’t imagine living without knowing the things that I do about it and how to make my body feel the way it does.

I hope you get to that point too.