fattofitbook.com

I have been on your fat loss program for a week now and have lost 3 lbs and an inch off my waist. I have been eating 5 small meals a day (as per the diet plan provided on the site) and doing the 3 x 30 workout every other day and I am really enjoying it. On the off days I have been doing cardio at a female boxing studio that I joined in my neighborhood. Since I am new to weight training I started with 5 lb dumbbells. However, I am no longer feeling the burn that I felt in my first workout. I tried to increase to 8 lbs but it was too difficult. Should i keep using the 5 lb dumbbells or increase my weight? Also, I have a mac and am unable to download the “79 Fat fit Questions book”, is it possible to send this to me in .pdf form?

Thanks
Melissa Continue Reading »

So I have read fat to fit, up to the end of the first routine. I have decided to workout on Tuesday, Thursday and Saturday AM to start. Is it ok, to start out doing the squats, bench press, using dumbbells? I will admit I am a bit intimidated by the barbells, especially with no workout partner, (not that the weights are going to be mega heavy). Also, for the cardio, I seem to have a low tolerance for boredom so I want to switch it up between, treadmill, elliptical, stationary bike and eventually the rower?
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I was on the website and contemplating ordering the fat to fit program. I am 35 year old female, and have lost about 45-50 pounds in the last 1 ½ years with healthy diet and exercise. However, I’m finding that I’m putting too much muscle weight on and am not happy. I started some new exercise classes that involve weight training. I also take kickboxing which I find to be wonderful for my body. I want to slim down maybe about 10 more pounds and not gain too much muscle mass, so I thought your program would help me out.
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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.

Hi Ray! My question concerns training routines. I know that I’m over-analyzing, so I just need some direction:

I’m 6′1″, 330lbs, and 40% body fat. What I’m going to do is drop down to 215 lbs and 8% body fat. Ultimately I want to have a physique as ripped as a bodybuilder but with the conditioning of an MMA athlete. I’ve purchased and read your book, so I feel I have a sense of direction but I need your feedback on something -
Given my current condition I feel that I should put most of my emphasis on maintaining the muscle I have and burning the fat. In one of your articles you gave a routine by Randy Couture which I would like to use as the first routine I start with. What do you suggest?
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Good questions and thank you for purchasing “The Body Transformation” (used to be fat to fit). If you really feel that your motivation would be through the roof with the Randy Couture workout then go ahead and do that. However I do feel that at 6′1” and 300 pounds you would make the fastest progress on the full body routine with separate cardio like in my program.

The reason for this is that in order to do the MMA program you need to have a pretty high level of fitness just to be able to make it through. Also, the MMA workout is not the best for keeping your muscle mass. Its mostly for conditioning. A nice compromise would be to do the full body workout from the book on Monday and Friday and the Randy workout on Wednesday. That way you would get the best of both worlds AND keep your body guessing.

Both are very good but I would still prefer that you do the full body workout just so that you can get stronger and more conditioned for the routines that build on it later in the program.

I hope that helps you out and great question. Remember, the best workout is the one you do!

Hi Yvette,

I hope your doing well on the program and I wanted to send out
a couple more cool motivational videos. When you look at these, they
will either motivate you or make you think that this is crazy stuff.
Either way, this is the kind of intensity that gets results and if
you are not there yet….you will be in time.

As always, you can achieve whatever you put your mind too. Just
stick with it. Here are the vids:
Fat Loss workout

And from our commando cardio class:

I hope you enjoy them and I’ll be looking forward to some before and
after pictures soon!

In your next email, I’ll have a radio interview I did with health
talk radio…stay tuned!

You can do this!
Ray Burton
http://www.buildingbodies.ca

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Hi Ray,

Just wanted to let you know how much I enjoyed your “nonsense-free” book. I have sent books back in the past because what the author was writing was, quite frankly a whole lot of junk.

After reading it throughly, I do have a question. In regards to nutrition, you had mentioned people who benefit from reduced carbohydrates (starch). I believe that I am one of those people. I have the cursed body-type that can either put on fat or muscle quite easily, yet I am considered a pear-shape with curves. Some of my measurements are as follows:

Shoulders: 42″
Chest: 39″
Waist (just above belly-button): 30″
Hips: 40″
Legs: 24″

My height is 5′6 & current weight is 167lbs. (about a month ago it was at 177 lbs. (highest ever!!!)) and I am determined to get to 130 lbs. That is the lowest that my trainer at the gym is advising since I have quite a bit of muscle (her words!!) and should not go below 130.

I am following a Herbal Magic program that allows approximately 1300 - 1500 calories (depending on what you choose to eat), with the following breakdown:

Proteins: 3 servings (can of tuna, 5 oz chicken, etc.)
Starch: 2 servings (2 slices of diet bread,1/2 cup rice, etc.)
Veggies: 4 servings
Fruit: 3 servings
Fat: 2 servings
Free Exchange: 1 serving (this could be a fat-free pudding, 2 cups of popcorn, 1/2 cup of light ice-cream, etc.)

Well, what do you think so far??? Am I on the right track with reduced carbohydrates if I follow this plan??

The other thing I like with Herbal Magic that I should mention is that you can go as many times a week as you like to get weighed (measuring is done 1x/week, so it keeps a person consistent. I only go 1x/2x per week (I find anymore than that makes me crazy!!) They also have a one year maintenance program which I find to be encouraging. I have lost the weight before (between 2 kids), and have found the maintenance to be the most challenging.

Anyhow….I could go on and on. I really would like to hear back from you, so please email me with your opinion.

Yvette
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Hi Yvette,

I read over your email and I think you are absoulutely on the right track! Way to go. Everything looks right on. If anything starts to slow down results wise, just let me know so I can see if there are any tweaks needed. I understand the carbohydrate sensitivity. I am the same way, I can get away with general carbohydrate recomendations for a while and then I need to get back on the complex carbohydrate veggies before the fat starts to creep back on.

Great job on losing 10 pounds. I feel this is only the start for you. Remember to give everything you have during your training sessions and the diet will take care of the rest. You are doing great and I would love to get some pics of your progress when you feel its time.

I expect you to reach your goal if you follow the program in just over three months. See you then!

Ray Burton
President Buildingbodies Inc
http://www.FatToFitProgram.com

Bored?
Watch my free workout videos and get fit today!
http://www.metacafe.com/user/3839708/ray_burton/

Hi Ray,

This is Joel in San Antonio again. I know my free month of questions is over so if I am crossing the line emailing you again just ignore this and Ill understand.

My question is about tuna fish. It is one of my main sources of protein but now I am reading about the threat of mercury from the fish building up in the body. I checked out all the formal reports and according to that there is no threat to a healthy adult man. They also reccomend a weekly serving of about 6 ounces. Well I eat maybe 10 ounces a day 5 or 6 times a week so I am eating way too much apparently. Have you ever had any concern with this? Am I being paranoid? If I do need to cut back on the tuna what are some other quick and easy options for large quantities of protein?

Also I have been stuck at 11 to 12 percent body fat for a while now, maybe about 3 weeks. Its like my body is taking its final stand against fat loss and I’m starting to get frustrated. I am alrerady eating about 6 times a day so what else do you think I can do? I looked into the fat burning pills like Xenadrine but i am not sure I want to do that. Got any suggestions?

Again if my time for questions is up just ignore this, otherwise I really appreciate your help. Take care of yourself Ray, thanks for guiding me step by step for so long on the fat to fit Program.
Joel Smith
 
San Antonio, TX

Hey Joel, yes I have had this concern and I’m glad you brought it back to light in my mind. I actually didnt know how bad it was untill I went digging around myself. After looking I would have to say that whey protein powder and chicken are the choices I stick with. Sometimes tuna is just very conveniant and so I go that route, but I dont eat as much as I used to.

Take a look here for my “formal report” he, he, on mercury levels in canned tuna fish.

http://www.buildingbodies.ca/exercise/index.php/mercury-in-canned-tuna-fish-a-toxic-element/

As for your bodyfat levels, 10% is where I stay most of the year so you are doing great. Anything below that really requires 100% spot on efforts in every area. In my opinion, at this point you can get leaner but the cardio you will have to do may dip into your muscle size a little. If thats not a problem, then add another 30 minutes session in twice a week. When I want to get lower than 10% I hit a morning and evening cardio session. This is why I only go below 10% for vacations and photo shoots. Its tuff stuff year round and treats are few and far between.

As far as fat burners go, you dont need them. You have the will power and I know from your emails that if you want to lose a bit more bodyfat, you can do it on your own.

Ray Burton
President Buildingbodies Inc

Technorati Tags: Mercury In Tuna Fish, fat to fit Program

Now then Ray, I have started on your program, I have currently been
following the second routine on the 3 day a week, but have had to change the
days to Monday, Tuesday, and Thursday, with a swim on a Sunday.

I have started to the notice muscle growing in my arms and shoulders
already, and I am feeling better and more refreshed in myself.
My colleague who is in great shape and a regular at the gym, has never
followed a programme before, and to keep me motivated I suggested we both go
together on that routine, This excited him and has enjoyed going to the gym
in the past few days, as we always do have a good laugh at work and take
this with us while working out, though he can lift a lot more than me, but
then he has been to the gym for over 3 years now, though saying that he
tells me, that he has never really been able to push himself, and found
himself getting bored most times just going through the motions, but now he
can push himself, and can attempt to lift those 34kg weights, knowing I am
there to SPOT him.

RAY, I must say your eBook has been a good kick starter for me, and I am so
determined to loose the weight I have gained round the belly.

By the way, I am 24, I weigh 11 stone, 146cm in height and the majority of
my fat is stuck on my belly, I am hoping to loose the belly, make it flat,
and tone it up a bit, also get my weight down to at least 10 stone, 9.5 is
my goal with toned body.

If there is any advice you could add following the second routine, that
would help me loose the belly and to tone the stomach this would be great.

I am following your eating plan also, and up to now all is good.

Cardio is a twat LMAO!   Never been that good at running, So until my heart
and body is is good shape, I just stay on the cross trainer, and usually get
25 - 30 mins, then I take a 15 - 20 min swim afterwards, I love the benefits
the gym we go to has to offer, as we get to work out hard, then relax with a
swim, then steam room and sauna, kind of a reward for hard work lol.
Anyways 

Please, Please check back with me in a month or so to find out my progress,
I would be happy to fill you in.

Regards

Chris Small
Sounds Great Chris, Keep Up The Great Work!

Ray Burton

http://www.fattofitbook.com

Hey Ray,

How are you?

I’m interested in getting your book, but I don’t have an MP3 player. Is there some kind of soft copy in PDF form that I could purchase from your site? I’m really interested, but the whole MP3 thing is a bit of a stumbling block for me.

I really like what you’re doing and respect your credentials. You are obviously the “main man” as we say in Dublin.

Let me tell you where I am at the moment. I used to play rugby (I played prop for over 20 years from the age of 7) and whilst I was always fit, I would have weighed in around 230 pounds at 6 feet tall. A lot of this was muscle, but, I have to admit, there was always a bit of padding around those muscles that didn’t have to be strapped on before a match. Anyway, I had to taper down my rugby activities as my work became more and more important and as I did so, my weight started falling off (due to not doing heavy weight lifting any more and the fact that I increased my aerobic activity.)

I am now at 210 pounds and look better than I did at peak fitness (I played schoolboy international rugby. So why am I telling you this? Well, I want to take things to the next level. I’m still overweight when I look at a BMI chart, but I did get told I had 18% fat when I did a test in the gym and I have a 34 inch waist, which isn’t exactly Orca territory! Since I stopped playing rugby, I’ve got a real buzz out of training myself hard, doing 10k runs, trying to devise circuits for myself. I’m thinking of training for a triathlon and stuff like that.

I suppose I miss the feeling of satisfaction you get after pushing yourself to puking and then saying “ok, I feel great now!”

So this is why I want to buy your book,

I want to push myself onward and upward, but my methods are just really based on pushing myself and basically waking up and going “Jesus, I wonder if I could run x kilometers today? Ah sure I’ll try it and if it doesn’t work out I can always slow down.” I suppose my method is that I have no method and from reading your sight, I think that I could really develop myself with your direction.

It’s a long way of putting a short question.

Can I get a soft or hard copy of fat to fit anywhere?

As we say in Ireland- May you be in heaven an hour before the devil knows you’re dead!

Kind Regards,

Karl In Dublin.

Hi Karl, I’m glad you sent me this letter because I think your problem may have been a stumbling block to more people than I was aware of. I don’t think I stated myself clearly on my product page.

fat to fit is actually both a PDF download and can also be ordered on amazon.com as a softcover. I actually don’t have an MP3 version. I think you must have click the listen to a chapter bit on the site and thought the whole book was an MP3. I actually just put that on there so people could get a sample of what the book is like and hear my voice to know I am a real person!

As for the BMI standard, its crap. It’s the worst thing that some scientist or fitness expert every came out with. When I was in the army is was a standard there too but here is the problem. It only takes your height and weight into account. It doesn’t care if your stacked with muscle and have no fat. If you are muscular but over the number, its says your too heavy and that’s a load of crap. According to the BMI I am obese, check out this article to see what I mean. I am usually around 10% body fat or lower, so obese isn’t the word I would use!

Here is the article: http://www.buildingbodies.ca/general-health/am-I-obese.shtml

Your 18% is great and as you get leaner but keep your muscle, you’re going to look incredible. I like to get my clients to around 15% because its easy to maintain and you still look great too.

I hope you do try the book out and let me give you advice along the way with the free email support I offer to those that purchase the program. Sometimes you need to give things a little tweak!

Here is where you can pick up the PDF download or softcover: http://www.buildingbodies.ca/get-fit.shtml

Hope that sorts stuff out for you, and if you have any other questions, just let me know.
-Ray Burton www.buildingbodies.ca/exercise