Fat Loss Tip- Don't Cheat Yourself Out of a Cheat Day

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Common sense would have you believe that limiting yourself to one cheat "meal" each week would be better than indulging throughout an entire cheat "day," right? WRONG!

Many things in life don't make sense and fat loss is no exception. Well, it does make sense when you learn the story behind it....

Being that most people on weight loss diets will be consuming moderate to low calories on a daily basis...it's actually better to have a high-calorie DAY once a week to 'reset' the hormone that triggers starvation mode (when your body stores more fat because it feels as though you aren't getting enough calories).

Studies show that it takes at least 7-8 hours of high-calorie intake to positively affect (switch off/reset) the starvation mechanism.

Sorry to break it to ya, but one frozen pizza is not good enough....you will promote MORE fat loss by pigging out all day long!

Just remember....it's important to have 6 'clean' eating days and 1 total binge day to crank up the metabolism and burn more fat. It doesn't work the same if you have one bad meal or snack here and there several days per week.

Enjoy your cheat DAY and buy some skinny jeans because fat loss doesn't have anything on you!

Dr. Brad Campbell

Fat Loss Expert & Arizona Personal Trainer

Hottest Exercise Trends to Lose Fat Fast

THIS SITE HAS MOVED TO: Top Fat Loss Trainer Please visit my new site for FREE fat loss workout videos you can do anywhere in 15 minutes or less with no exercise equipment! Also, download your free Fat loss ebook!

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As we reach the half-way point of 2009, I am beginning to notice several major workout trends that are quickly gaining in popularity and will be replacing standard forms of exercise by 2010.

For those serious about losing fat, toning up and accomplishing this in less time than ever before...you may want to jump on the fitness bandwagon before you get left behind on a $3k 'dust collector' (oops, I meant elliptical machine).

Here are some of the HOTTEST fat loss trends that I guarantee will become the norm in the next 1-2 years....

Group training and/or boot camps. The reasoning behind this is simple- more affordable, closer to home, time efficient, more support, energy, accountability and motivation.

Online personal training. Is there anything we don't do on the Internet these days? With the emerging popularity of online videos, webcams, personal trainer software, and social media 'giants' such as Twitter, Facebook and Myspace....it isn't hard to envision having a 'virtual' personal trainer thousands of miles away.....yet, this might be even more accessible (no matter where you are in the world) than a standard, in-person personal trainer.

Body weight (only) workouts. If you want to be successful at fat loss, learn body weight training! Why is this so important? Simple, anyone can do body weight training FOR FREE, anytime, anywhere....

Traveling out of state for work? Going on vacation? Visiting your family in Iowa? NO EXCUSE to fall off the fat loss plan, because with body weight training you don't need access to a gym, you don't need fancy equipment and you certainly don't need thousands of square feet to perform your workout.

Strength training. It shouldn't be a secret any longer that weight training is an absolute MUST for everyone....young, old, male, female, looking to bulk up, wanting to lose 150 lb of fat....doesn't matter! Strength training works wonders in all of these situations.

The key is designing the perfect program to meet your fitness goals. Strength training my be performed with free weights, body weight only exercises, medicine balls, kettlebells, random items around the house or in your garage, etc.

Interval training mixed with strength training. As a Chandler AZ Personal Trainer and Fat Loss expert, I use strength training as a form of interval training. We all know that they key to a killer fat loss exercise regimen is performing both strength training and interval cardiovascular workouts.

So what do you think we'd get if we combine strength training and interval-based workouts? Fat loss on kryptonite, that's what!

I like to take all of the proven fat loss techniques of interval training and mix that with the best metabolism-boosting weight training exercises, to form an alternative and highly effective fat loss workout.

Variety. I feel bad for the corporate gyms....I really do. I honestly don't see why people would continue to pay expensive gym memberships, make the commute to and from the gym and continue to see no changes in their bodies.

Eventually people will figure out that they can get more results (and have more fun) by jogging to the nearest park, cranking out 10 minutes of body weight exercises, finishing off with 5 minutes of intervals and jogging home to cool down.

Without spending a dime, they will have finished a more effective fat-burning workout in about the same time it would have taken them to get ready and drive to the gym!

Don't get left behind....

Dr. Brad Campbell Chandler Personal Training Expert

You're Tripping If You're Not Doing Total Body Workouts

Seriously, don't trip. I hope you aren't one of those people who fell (get it?) victim to the popular bodybuilding and fitness magazines....you know, those countless articles printed month after month detailing some crazy 'split' routine, where you work legs one day...arms and shoulders the next....chest and back on another day....and so on.

Sure, this works great for professional bodybuilders taking steroids, eating special diets and pumping hundreds of supplements into their system on a a daily basis.

Split workout routines will work for these individuals because of enhanced recovery and a more favorable hormonal balance created with drugs, supplements and extreme diets.

For the average Joe, however, this split routine is just not practical and has several drawbacks.

Whether you're looking to gain muscle, tone up, or lose a ton of fat....total body workouts are far superior to the highly-publisized split exercise regimens. Here are some of the major advantages total body workouts have over the popular bodybuilder-type split workouts:

--> They make you mentally tough. Full-body workouts are very demanding. Think about the crazy amount of muscle fibers you are taxing in a total body workout, as compared to working just 1 or 2 muscle groups per session.

You will be more likely to raise your heart rate, create larger amounts of lactic acid, place your body in 'oxygen-debt' and crank up that metabolism to burn fat even faster with 'head-to-toe' workouts.

Battling through an intense and challenging workout such as this will make you feel as though you can go kick life's fat butt!

--> Save time. Because total body workouts do put more stress on your body, you can blast through these baby's in a shorter amount of time without losing (in fact, gaining) effectiveness.

I like to incorporate super-sets (multiple exercies back-t0-back with no rest) to really push my personal training clients and get a ton of work accomplished in a short amount of time.

--> Increased frequency. With total body workouts, you will generally hit each muscle group about 2 to 3 times as often as compared to a split routine. Common split routines will divide all muscle groups out into a 5 to 7 day cycle, where each muscle group is only worked once weekly.

With total body training, you can attack each muscle group as often as 3 times weekly....because muscles and hormones will be recovered and ready to rock after 48 hours. If you want results, especially in certain areas of your body.....doesn't it make sense to work that body part more often than once a week?

--> Deliver the best results for NORMAL people. When I was younger and didn't know any better, I too bought a lot of workout magazines in search of the next best routine that would transform my body. Every article seemed to suggest this extravagant split routine with a very believable theory to support it.

The only problem was that most of the fitness models who were pictured performing these routines were using juice to get their results. Almost any workout is going to work wonders when steroids are involved!

For those of us working hard to obtain a better body naturally, we need to understand that most magazines are sold for one purpose....to sell supplements!

Don't fall victim to fancy programs that promise insane results....stick to basic, total body workout routines that will save time, increase mental toughness, provide faster and more profound results and work for the average person who wants to do it the right way!

Dr Brad Campbell CFT PharmD

Chandler Personal Trainer