fattofitbook.com

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,

I am on the verge of taking up your offer on the fat to fit program but I have a few burning questions that I want to ask before plunging in.

Firstly, I come from an Asian country and from what I have seen from other programs, often the meal plans are more difficult to implement and it is difficult to find good Asian food substitutes. Would this be the case for fat to fit? Continue Reading »

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.
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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.

I just purchased your fat to fit program this weekend!!! I need a fresh approach to get the last of the body fat off of my lower body. I have been training for a number of years but some of my hard work is hidden under that damn fat!!!!

I am adjusting my diet according to your plan. I pretty much eat the foods that you suggest, it’s just that my fat was still a bit high and I have to stick to 5-6 meals per day. I’m also paying attention the protein, carb and fat grams per meal. I know that this is going to make a big difference. I do have some questions about the phase 2 workout plan.

I have a gym in my apartment complex that has plenty of free weights (power block), elliptical trainer, treamill and recumbent bike and an Apollo weight system. When I work my legs I do different types of lunges and squats with dumbells. I do work my hamstrings with the weight machine but that is only one excercise. Do you have any suggestions for another excercise?

Also, can I do the standing calf raise effectively on the floor holding dumbells? I did experience a problem with both of my legs recently. Both of my knees felt the same way, it wasn’t pain but an extreme tightness on the medial and lateral aspects of my knees. I thought maybe it was from over training so I laid off the weights for a couple of weeks but I did do alot of walking with hills. I went to Italy for 2 weeks and I walked my butt off, it was very cool by the way!!!! I came back from by trip and I did a couple of light workouts last week and today my legs are feeling fine so I want to get back to it. Do you think that maybe I wasn’t stretching enough? I know that I haven’t been, so I’m going to pay more attention to that. Any suggestions would be helpful, and believe me I don’t mind your direct approach!!!!! Have a great day!!

Susan

Hi Susan, I am more than happy to see if I can come up with some suggestions for you.

First for the hamstrings there are a couple of things you can do. The first is stiff leg deadlifts. There is a description about half way down the page here: Leg exercises

You can also do step ups like I included in this leg program (as well as some other exercises that target the back of the legs): Glute exercise workout

One of my favourites is a little complicated to set up but it is a kneeling hamstring curl. The link I show you here is a little differant but you can do it from the floor if you can anchor your heels. http://exrx.net/WeightExercises/Hamstrings/BBHamstringRaise.html

As for the calf raises, when I cant find a step to do them off, I use another dumbbell. The effort you use to stabalize yourself on the thin handle will only add to the stimulus your calves get.

And lastly for the knee tightness, you nailed it on the head. The stability factor was engaged with the large amount of hiking you did and it was just a little more work than you were used to. Stretching has to be in the program. If you dont stretch by choice now, you will stretch to get rid of pain later.

Looking forward to hearing about your progress,
Ray Burton
Author of fat to fit

I hope you are doing really well! I had been following your fat loss program for three months and got great results. So first of all, I wanted to start off by saying “thank you very much from the bottom of my heart Ray”. Since October of last year, I am down 18 inches (only counting my bust, hips, waist, and abdomen)! Yippee! (I have attached two after pictures from a couple of weeks ago, though one is just a head shot. You requested this a month or two ago and here it finally is! Now you have a face to my name as well as more context to work with).

However, for these past two months, I have really lacked motivation to go further, and I wanted to hear your thoughts about this. I mean, I want it, I visualize myself more fit and toned from where I am now, and everyday I try to get back on “the wagon” only to fall off again four days later. So though I have not gained any inches or weight, I have not progressed any further, and I find it very difficult to both stay positive about myself and my potential to achieve the body that I want, and also to stay within my calorie limit for weight loss.

Another side note is I am constantly craving fruit! Fruit, fruit, fruit all the time I have a difficult time not eating it past 12:00 noon. It’s like the sugars in it or something. Do you know what causes this? Or do you have any suggestions?

Anyway, do you have any words of wisdom to help me regain motivation and get to where I want to be? You know because I have gone down quite a few inches and I like my body so much more now than I did before I think I am scared to go any further. Perhaps the fear of the unknown and the lack of confidence in myself is preventing me from committing myself further?

Have you or your clients had experience with this? Thankyou so much. I really appreciate it. I know this is past my one month trial period so I don’t know if you are willing to answer my questions, but I would love to hire you as an internet coach or online trainer for one on one coaching over email. Thanks so much and have a wonderful day!

Sincerely,
Annie

You know its so funny. You watch the movies and you see the physiologist just sit there and listen to the question from the patient. Hey Doc, ” I just don’t have the motivation to go further. Can you help me with some tips?”. Then the Doc sits there and rephrases the question right back at them, “Why is it do you think that you lack the motivation to go further?”

This is where the music starts out lightly and then builds up a little. The client says..”I don’t know, I guess I’m just a little scared of the unknown and lack the confidence that I can do this.” Ah Hah! We have the problem and the answer and the Doc never really offered any guru like advice. The answer is that in order to go to the next level of development, the area where most people never go, we need to work on confidence and getting rid of the fear of failure.

So, the drama aside, sometimes its tuff to gear up for another run of discipline and hard work. That’s why athletes and bodybuilders have off and in season training schedules. You just really can’t expect to go full bore day in and day out. We all need a rest. Then once you take it and decide that you are ready to achieve your next batch of goals, you go for and go for it with all you have. You EXPECT success because you are taking the right actions. You know you are taking the right actions because someone that is experienced in the area you want to succeed in has given you directions.

As for fearing failure. What would that really be in your case? Would it be that you don’t lose 30 pounds? In what time frame? What is the worst case scenario? I guess that it would be you loose absolutely no weight at all. Now that wont happen I can guarantee that because I know the experiences of others on the program, but it raises a great point. The point is that if you are not enjoying the journey or the path that leads you to the goal, you are on the wrong path. There is more than one way to achieve any goal.

When you enjoy what you are doing, the achieving of the goal is a bonus. Not something that you fear not achieving. When you find a means of getting to a goal that you enjoy, you will do it day in and day out simply because you enjoy doing it. You love being in the process. You can’t wait to wake up and get the blood flowing and feel that extra energy all day long. The funny thing is, the people that adapt this approach to anything, fitness included seem to be the ones that stick to it long term and achieve the highest standard of accomplishments. Even more funny, it happened in the background as they enjoyed themselves each day.

I hope this helps you out and FANTASTIC job on coming this far.

P.S. If you enjoy fruit, then have some. Keep it to a cup a serving. Something like strawberries or grapefruit. I don’t allow this in the beginning stages of the program after noon because I want people to see a little drop in the scale right away even if it does include some water weight.

Your coach
Ray Burton
http://www.fattofitprogram.com

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

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