February 12th, 2016

The Simple Hierarchy Of Fat Loss

Setting priorities is a valuable concept that has been around for a long time in many forms (including the famous 80-20 rule or Pareto Principle). Taking several priorities and putting them in order is known as creating a “hierarchy,” which is often shown graphically in the form of a pyramid. I first read about “the fat loss hierarchy” over a decade ago, and lately there’s been a big resurgence of interest in the topic. Both coaches and athletes alike are keenly interested because so many people are still confused and overwhelmed about nutrition and failing to get results.

January 11th, 2016

The Top 10 Psychology-Based Goal-Setting And Goal-Achieving Strategies

Goal setting theory has been formally researched by psychologists since at least the 1960’s. More than 1000 studies have confirmed that goal setting is one of the most effective techniques you can use for motivation and achievement in sports, fitness, business and personal life.  But you have to set, think about and pursue your goals the right way. Want to triple your success rate? Read on and start applying these strategies today!

December 13th, 2015

How Long Should Your Workouts Last?

How long should your weight training workouts last? 30 minutes? 45 minutes (that’s a common “rule” you hear). 60 minutes? Or does it take two hours or more to build any real muscle size (in his books, Arnold Schwarzenegger said he trained at least that long). And what about the research that says your cortisol climbs and your testosterone tanks after 45 minutes of lifting?  What if you’re super busy and don’t have a lot of time? Is it even possible to get a good workout in 30 or 45 minutes? These and many other training time questions are answered in today’s Burn the Fat Blog Ask Tom Q & A …

October 19th, 2015

NEAT Tricks To Burn More Fat Without Dieting

Researchers say that a little known body process called “N.E.A.T.” is the reason there is so much difference between individuals in how many calories they burn every day. One of the reasons fat people are fat is because they have a low level of NEAT. And, one of the reasons skinny people are skinny is because they have a high level of NEAT.   If you have a low level of NEAT, or if you don’t even know what it is, then this could be causing you to gain fat or preventing you from losing fat. The best part is, if you increase your NEAT(with the tips in today’s post), you can burn more fat without even dieting!

October 18th, 2015

The 7 Biggest Weight Relapse Mistakes

There’s a price you must pay to get the body you want. There’s also a price you must pay to keep it. As Thomas Jefferson said, “eternal vigilance is the price of freedom.” Once you reach your ideal weight and body fat level, you’re not finished. You’re just beginning. You can never take your success for granted or let down your guard…

October 6th, 2015

Fat Water And Fat-Burning Fats?

I almost spit out my high protein oatmeal pancake all over my Macbook this morning when I saw this!  I was reading my email, eating breakfast, when I came across this message from a Burn the Fat reader who wrote, “Hey Tom, Have you heard of Fat Water? I’m serious! This actually exists! I’d love to hear what you think of it.”

September 30th, 2015

How Long Does It Take To Form A Fitness Habit?

It takes 21 days to form a new habit right? Everyone knows that. Well, hold on a minute – recent research suggests that this isn’t quite accurate. Can a simple habit be formed in 21 days? Certainly. But if you look at the psychology research that was recently done to answer this specific question in “real world” situations, you see it may take quite a bit longer.

September 24th, 2015

Top 5 Reasons Your Workouts Aren’t Working

Throughout my career in fitness, I’ve witnessed countless people fail to get the results they wanted. They stayed the same size, same shape, and same fitness level no matter what they tried. Or, they made great progress for a few weeks, maybe a few months if they were lucky, and then they lost it all. This cycle can repeat itself for years. The ups and downs lead to overwhelming frustration, which ends with falling off the wagon and swearing you’ll start all over again someday.

September 21st, 2015

The Worst Abs Mistake Of All Time And The 1 True Secret To Getting A Six-Pack

After 25  years in the fitness business, “How do I get six-pack abs” is still by far the most frequently asked question I receive out of the thousands of emails that come into my office every month. No doubt, it’s because abs are the one body part that most people are the most frustrated with. Although their questions are often phrased differently and each person’s situation seems unique, my answer to “what’s the real secret to getting six pack abs” is almost always the same… and you’re about to hear it…

September 12th, 2015

Is Body Fat Testing A Waste Of Time?

Is it really necessary to measure your body fat to ensure fat-burning and muscle-building progress? Some experts today are starting to suggest that we throw away our body fat calipers, just as others in the past have told us we should “throw away our scales.” Should we listen, or would that be making a huge mistake?  Find out the answer in this week’s Burn the Fat Blog “Ask Tom” Q & A…