Fat Loss Rebellion: 3 Rebel Fat Loss Tips

Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

You know what?

I like "weird."

I've always been a bit on the fringe side of the fence if you know what I mean.

A bit of a rebel.

So were guys like Einstein, Mozart, and Picasso. Not that I'm putting myself into their category of genius by any stretch... but I love their approach to life.

BE BOLD...OR GO HOME.

Makes sense to me. This life it too darn short for anything less than being bold.

That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday.

And the day before...

And the month before...

And the year before.

Do you want to live your years like that? Or do you want to dive into life? Be the greatest "you" possible?

Then be a bit of a rebel.

Here's some "rebel tips" for fatloss I think you'll enjoy...

REBEL TIP 1
Flip The Food Pyramid Upside-down

The USDA's Food Pyramid is an utter joke. It's origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn't you know it... the grain industry increased their "contributions" (read: bribes) to certain politicians to get placement atop the pyramid... or in this case at the very bottom. The "foundation" if you will.

Just think about this for a moment:

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?

Are they NUTS??

Yes... they are nuts. (Which, by the way, are no where near the foundation... nuts, that is.)

You'd be better off flipping the sucker upside-down.

That would look like this:

40% of your cals from healthy fats 30% of your cals from protein 30% of your cals from carbs

Roughly, that is.

Sounds... rebellious, right? Well it is.

Too bad I have the science (and the abs) to back it up.

If you want a system laid out for you, then go here:

Check Out The Fat Loss Rebellion<-- click.

REBEL TIP 2
Cardio Is Not Smart-ee-o

At least the way the so-called "experts" want you to do it.

Look: This isn't rocket science. Just walk into any gym...take a look at the folks who only do cardio work for 45-60 minutes every day.

Do they look any different from year to year?

Let me save you some time: NO. They do not.

Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that's not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not bodyfat.

What do you want to burn?

Exactly. Bodyfat.

Finally, cardio is no where near as efficient as resistance training at dissolving bodyfat... and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after.

Now, I 'do' have a rebel cardio trick... and it takes 9-15 minutes 2-3 times a week to perform.

That's it. And you get ALL the benefits heart-wise of long-session cardio.

Combine that with some brisk walking and my overall fitness plan and presto: No more bodyfat.

Here's what is cool: I put my new in-home version of this resistance-based workout online for a few days at a major discount... but it's only for people who pick up this:

The Fat Loss Rebellion<-- click.

This is completely illustrated with photos too... and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.)

Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye.

REBEL TIP 3
Do Not Overwork Your Abs

Here's a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups... all geared toward seeing those toned abs they want.

Guess what?

Waste of time.

In fact, it's worse than that... it can literally shut down your recovery ability. You'll slow your progress in the gym (or at home)... and your fat-burning too.

And you may give up your plan entirely because of it.

Here's the brutal truth: Ab 'muscles' are easy to build. It only takes about 3 minutes 2-3 times a week... that's it.

( Note: I included my "3 Minute Abs" in the fitness book I just told you about... it's only for those who get EODD though... )

The muscles are not what make your stomach flatter... it's the nutrition plan folks.

You're just building muscle underneath layers of bodyfat... not good.

I do very little direct ab training. When I do it's usually 3-5 minutes tops 2 days a week. And my abs are... well... good. : )

I rely on resistance training and my special "favorite foods dietplan" to get and stay lean.

More about it all here:

Fat Loss Rebellion<-- click.

So be a rebel.

Thumb your nose at the establishment and step out on your own.

Trust me: You'll be a leader in every sense of the word if you do.

Fat Loss Rebellion<-- click.

Lose 10 Pounds Of Fat In A Month

Are you still stuck on the marathon aerobics workout nonsense?

Have you ever lost 10 lbs of Fat in a Month? I'm not talking weight loss I'm talking Fat Loss( there is a difference) but you knew that already.

Let me introduce you to circuit training. Read through this whole article use the sample workout at the end and you will be on your way to losing around 2 lbs of fat a week. As long as you are also eating clean but that is another article.

Many people simply don't get what circuit training is and that it can be beneficial for anyone. The reason most people don't get it is beacause some of the so called trainers out there don't teach it correctly.

If you have fallen for the marathon treadmill workouts will burn fat fast lie don't feel bad. You, me and thousands of others have also. But we are done with that now. Right?

"What is circuit training"?

The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest( this will be based on your conditioning level), you can take 30 seconds to walk around and then start again. Whatever you do, don't stop moving.

Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically.

The Misconception About Circuit Training

If you're like many men, you probably think that circuit training is something a woman does with really light weights. This is probably because you associate no rest periods with light weights, and if you are trying to increase your strength, you likely think you need to be lifting as much weight as possible.

However, muscle responds to the total tension produced. If you use lighter weights, but are able to get in more sets during a certain period of time, you will produce the same -- if not more -- total tension and will stimulate your muscles to grow.

Try the follow program; you'll see, it will give you a run for your money.

Circuit Training benefits

First, it allows you to work your aerobic system while simultaneously working on your strength. Since you are constantly progressing through the workout, you will keep your heart rate up, getting much more out of it than guy who mindlessly logs all those miles on the treadmill.

Second, due to fewer rest periods, you will increase the amount of testosterone you release, which serves to help your muscles grow. While it is true that if you were to perform long aerobic sessions, your testosterone level would drop and you would start to release cortisol (which causes the body to break down muscle tissue), this workout won't take that long to complete. Therefore, you won't reach the time required to start this cortisol-releasing process.

Finally, since you will move through this workout quickly, you won't have to spend long hours in the gym, and you will be able to spend your time doing the things that you never seemed to have time for when you were making the gym your second home.

Try out this sample workout and decide if you still think circuit training is for girly men

The Sample Circuit Training Workout

This circuit training workout consists of 5 different exercises to be performed a total of six times. Perform 10 reps of each exercise before moving on to the next one. Once you have completed all six exercises, start the sequence over again.

Over time, you can gradually increase your number of reps to 20 per exercise; however, this is intense, so start slowly.

1) Mountain Climbers. While in the push-up position bring your left knee up to your chest, now do the same with the right leg. You may need to practice these a little to get a rythem and feel for mountain climbers. A great bodyweight exercise.

2) Pushups. Remember to keep your hands approximately at chest level in order to target the proper muscles. You may not know this (most people don't) but to really do push-ups correctly and get the most out of them keep your elbows close to your body.

3) Squats. You don't need to use weights ( but use them if you have them); If not do prisoner squats clasp your hans behind your head and squat down below parallel.

4) Barbell, Dumbbell or Kettlebell Cleans A fantastic total body workout in one exercise. One of my personal favorites.

5) Burpees. Start in a standing position, squat down and place your hands on the floor. Kick your legs out behind you, hold for a second, then bring your legs back to your hands. Next, explode off the floor, straightening up at the waist and jumping as high as you can. Land and bring your hands to the floor once again; this is one rep.

After completing all 5 exercises rest per your conditioning level( absolute begginner 90-120 seconds you will have to judge this for yourself). Work to decrease your rest times.

a final note

Since this workout does not target all of the muscles in your body, it is still best to include a normal strength-training routine in your program. This will keep your body balanced and ensure you are still strengthening all the muscle groups.

Circuit is a great thing to include in your workout when you are feeling like you are reaching a plateau or you're just ready to try something new to kick-start your metabolism and kick your workout up a notch.

Since it is quite intense, only perform it twice a week and be sure to take at least one day off in between. To progress and keep stimulating your body, try incorporating different versions of each exercise, such as one-hand pushups or clap pushups, and turned-out squats or squat jumps.

Hopefully, by set five of this program, you will have a newfound respect for circuit training.

Get A Flat Stomach With Kettlebell Exercises

Get A Flat Stomach With Kettlebell Exercises


For years fitness “experts” have been telling us to do endless crunches and sit ups to get a flat stomach.

Combine that with the latest low fat diet and hours upon hours of slow boring cardio and - BANG! You Instantly get a flat stomach, right?

So then what is the answer to how to get a flat stomach then? Kettlebell Exercises!

It’s amazing how, if you say something over and over and over again, people - even the most well-informed and educated people - will believe it as the truth.

But as Turbulence Training Kettlebell Revolutionists we know better, right?

So when I get asked, almost on a daily basis, how to lose body fat and get a flat stomach, my answer seems to confuse the “general population”…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

AND THE MOST IMPORTANT RULE OF ALL…

4. Eat REAL, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up in a nutshell and it doesn’t get any simpler than that.

When it comes to training with kettlebells, getting that flat stomach is easy if you follow the rules above.

And one of the best kettlebell exercises to get that flat stomach is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a Kettlebell vertical with one arm and then performing a series of movements to get you standing upright.

It sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard a kettlebell exercise as they come. And it will challenge you like no other Kettlebell exercise out there.

There are 2 variations on how to perform the TGU. Take a look at the video below and see which variation suits your abilities best.

Remember, we train with kettlebells to simplify our lives and to give us an alternative to going to the gym and wasting the precious time it takes for us to drive, park, change, etc, etc. Time that can be spent doing more meaningful and impactful things - like spending time with our families & friends.

The truth about kettlebell training to get 6 pack abs and a low % body fat is that our results aren’t so much dependant on what we do IN THE GYM, but what we do the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels? (Notice how I said, “handle” and not “eliminate” stress. Fact is that stress is a part of life and it’s next to impossible to completely eliminate stress. Learning how to properly handle stress is more realistic.)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a vital role in getting lean. After all, it’s still just a matter or calories in vs. calories out - of EAT LESS, MOVE MORE.

But if you’re using Kettlebell exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track to get that flat stomach.

I would liketo thank Chris Lopez of the Turbulence Training Kettlebell Revolution for this article on how the TGU and kettlebell exercises can help us get a flat stomach and lose that extra body fat.