October 18, 2014



Want to Burn Fat Fast? 5 Ways to Do It!


Burning excess fat from one’s body has been an ongoing phenomena for many decades.  Yet, in more recent times, we’ve gotten fatter.  Sure, we have more programs, formulas and fitness centers than our ancestors did.  Commercials tout losing weight with this new method or this diet program.  What are the results?  We are getting fatter.

There are probably a multitudes of reasons why this is happening.  From the changes in food sources to the lessening of physical movement are but a few reasons. Attitudes have changed.  The fatter person is seen as normal.  People make excuses.


Today, we have more knowledge than ever before as to why people get fat and how to take it off as well as keeping it off.  Knowledge means nothing until and unless it’s put into practice. Action trumps just knowing.  Right action trumps everything.  I’m going to suggest 5 ways to help you burn fat off and keep it off (as long as you’re consistent)…

  1. Move and keep movement as part of your everyday life.  So long as you move, you’re burning calories (and fat).  Adding more movement throughout the day (in addition to your regular exercise) is a great way to increase calorie burn.
  2. Move faster using intervals.  Walking and then sprinting works wonders.  When high intensity interval training (HIIT) was tested against long term cardio of 45+ minutes, HIIT won in the fat-burning category due to the increased calorie burn and the after affect.
  3. Nutrition counts.  Sugary foods, drinks and other junk helps to pack on the fat.  Unless you’re an elite athlete, drop the sugar.  Even elite athletes should too. The only exception are the sugars found in natural fruits.  Fruits have plenty of fiber that increases fullness and lessens sugar intake.  Eating foods closest to Mother Nature is the #1 best way to get your nutrition.
  4. Drop the stress.  Emotional stress leads to increased fat storage (especially in the belly) due to the increase in cortisol.  Lessening or eliminating stress in your life decreases that cortisol and therefore, belly fat accumulation.
  5. Get your sleep.  Many studies have shown that those who don’t sleep enough tend to gain weight.  Shift workers are among those that fall into the weight gaining category.  Sleep 7-8 hours a day.  Too much sleep also is detrimental as is too little sleep.  Make sure to find your sleep “sweet spot.”  This includes the amount of sleep you need and the hours of the day you sleep best. Sleep in a cool, quiet and dark room for optimal sleep time.

By the way, doing all of the above together does way more than the sum of each one. It’s the compounding effect in play.

My go to person regarding learning how to burn fat is Dr. Lori Shemek (drlorishemek.com).  She is in the know and is constantly looking at the current research in this arena as well as other areas of health.  Check her out and subscribe to her blog: blog.dlshealthworks.com

I wish you the best in getting healthy and fit as you drop your excess fat.


Bob Choat, “Transformational Master Black Belt” Black_belt.svg-sm
America’s #1 Mind-Body Transformation Expert and author of Mind Your Own Fitness

Continue reading...

October 14, 2014


Want to Grow? Get Curious, Creative and Take Risks…


It’s been said that curiosity killed the cat. Well, it may have killed the cat, but it’s one of the primary reasons people have grown throughout history. The sense of wonder drives mankind. It put us on the moon and created computers. It led to the accidental discovery of the New World by Christopher Columbus. […]

Continue reading...

October 12, 2014


Reaching the Top of Your Personal Mountain


My friend, Rodrigo Araujo, is a mountain climber and motivational speaker.  In his prior life he was part of the French Foreign Legion and has fought as a heavyweight fighter.  He’s had some harrowing experiences when it comes to some of his climbs and many adventures that he has yet to tell me.  In all […]

Continue reading...

October 10, 2014


Creating a Fitness Battle Plan


When I was in the Marines, we followed a fluid or natural plan of action.  This wasn’t some strict “by-the-book” way of thinking.  To the contrary, we were told that we could take a leadership position, when necessary.  Plans are a necessity in war and in life.  They give one a roadmap towards one’s goals/dreams.  […]

Continue reading...

October 8, 2014


The Magic of Flow: Allowing Yourself to Live Life to the Fullest!


In a recent conversation with my good friend, Jason Scott Johnson, I heard in him a sparkle of life that was amazing.  In his drive for his passion, he allowed himself to engage fully in his endeavor.  He had no expectations except for staying in a flow state in accomplishing his mission.  In this case, […]

Continue reading...

October 4, 2014


How Taking My Training to the Outdoors Helped Me Massively Increase My Fitness


Like many people in the fitness arena, much of my training was indoors.  There I was pounding the weights, each and every day.  Sure, I was building muscle and strength.  Back then it was all about size and how much weight I could lift.  It was a crazy time and I falsely believed that I […]

Continue reading...

October 2, 2014


3 Ways to Create More Luck in Your Life


Years ago an acquaintance of mine was sold on the fact that some people are born lucky and others will never have luck. It’s the same as seeing someone succeed because they were “born with a silver spoon in their mouth.” I can tell you that being lucky has nothing to do with being born. […]

Continue reading...

September 29, 2014


How to Feel More Internally Powerful in Three Easy Steps!


Being a man and only 5-8, I used to think that I had to be tall to feel powerful.  Yet, history of mankind shows that anyone one, man or woman of any height, can be powerful.  Napoleon Bonaparte was short and stood tall in the eyes of his peers as well as those he led.  […]

Continue reading...

September 25, 2014


Apply Yourself Towards Your Goals and It’ll Become Easier


Applied effort starts out hard in most instances. Yet, the momentum that you started with increases with the amount of effort you give. Eventually, that effort becomes easier. This is a simple rule of physics and of muscular endurance. When you push a car, it is hard until motion takes place. Once the wheels turn […]

Continue reading...

September 21, 2014

1 Comment

Creating Your Inner Mastermind Group of Mentors


I recently had a chat with a friend of mine regarding a mastermind she’s attending.  Napoleon Hill made the concept famous when he described it in his 9th Step towards getting rich.  A mastermind is simply a group of people coming together of two or more people and using the combined knowledge, experience and creative […]

Continue reading...

Get every new post delivered to your Inbox.

Join 13,003 other followers