Sleep More To Lose Fat

Sleep More To Lose Fat And Get The Body You Desire

This is so true!

3 Reasons Why More Sleep Will Help You Lose Fat?

1. By getting more zzz’s your body will actually create more fat burning hormones like Human Growth Hormone and less stress hormones like cortisol.

2. Also more sleep will drastically diminish any cravings for unhealthy foods and help you make food choices that support your fat loss goals.

3. More sleep will allow you to put more energy into your workouts – creating a bigger calorie burn and ultimately faster changes to reaching your goals and the body you desire.

Here Is A Cool Infographic On Sleep

Metabolic Fat Burning Recipe - Chicken, Yam Fries, Apple Date Spinach Salad

Metabolic Fat Burning Recipe – Chicken Breasts, Yam Fries, and Spinach Salad

Metabolic Fat Burning Recipe – Chicken Breasts, Yam Fries, and Apple Spinach Salad

Here is a great clean eating recipe that is delicious, nutritious, and really great for losing fat and boosting your metabolism.

Metabolic Fat Burning Recipe - Chicken, Yam Fries, Apple Date Spinach Salad

Metabolic Fat Burning Recipe – Chicken, Yam Fries, Apple Date Spinach Salad

 Super Crispy Chicken Breasts

  • Sliced Thin – as desired
  • Bread the Cutlets by coating them well with Flour, then raw egg, then Sha Sha Spelt
  • Pan Fry in Coconut Oil

Crispy Yam Fries

  • Peel Yams and Cut into desired length and size (see picture above)
  • Coat in Olive Oil and put on baking tray
  • Set oven to 450 Degrees and put fries in oven while preheating
  • Every 5 minutes check on fries and flip until cooked as desired
  • Add Sea Salt if desired

Apple Date Spinach Salad

  • Add Baby Spinach into a salad bowl as desired
  • Cut up Apple into cubes and add to salad
  • Cut up half a date per serving
  • Add Balsamic Olive Oil Dressing
  • Put on plate and garnish with crushed walnuts.

Balsamic Olive Oil Dressing

  • Add 3 parts Olive Oil and 1 part Balsamic Vinegar and mix

Now there you have it… an amazing Metabolic Fat Burning Recipe that will get you closer to your fat loss goals and keep your taste buds and metabolism happy.





Killer Fat Loss Workout

Today I’ve got a “Killer Fat Loss Workout” for you…

That will have your heart pumping and your body screaming for mercy.

I was in the zone today so I didn’t keep track of time… but I think it took me about 40 to 45 minutes to complete.

This is a great Fat Loss Workout as it burns a lot of calories and gets all of those fat loss hormones going like human growth hormone

So if you are looking to Lose Fat or even get your abs to pop out and say hello this is your workout…

Note: Remember to push hard and keep the intensity high to get all the benefits of this fat   burning workout and to maximize your fat loss.

I was gasping for air and got real sweaty fast!

Killer Fat Loss Workout


3 minute easy run… 


30 Second all out run. REST 30 seconds. Repeat 4 times.

Circuit A:

1. Leg Raises: to failure and raise your legs as high as they can go.

2. Weighted Lunges: 12 to 16 Reps to failure  using Dumb bells

3. Standing Shoulder Press: 12 to 16 Reps to failure using Dumb bells

4. Repeat Circuit 4 times

Circuit B:

1. Heavy Rope Crunches: to failure 10 to 15 Reps

2. Calve Raises: to failure 10 to 12 Reps

3. Reverse Crunch: to failure

3. Dead lifts: 10 reps heavy with good form.

4. Repeat 3 times.

Try this Killer Fat Loss workout and let me know what you think!

Train with Intensity!


P.S. Make sure have a post workout recovery shake within 30 minutes of completing this workout.


7 Day Fat Loss

14 Minute Fat Loss Workout

Today, I want to share with you an amazing 14 Minute Fat Loss Workout that I am going to be doing later on at the local track.

HIIT Track Workout

Now… by any means before I reveal to you this “fat torching” workout… know that it is not easy and is not for beginners and requires basic conditioning… and of course make sure you are cleared by a doctor before starting any type of intense exercise.

If you have followed my previous HIIT Workout – That Burns Fat you will notice that this workout is shorter in duration and has shorter interval distances… it really focuses on the high intensity sweet spot of pushing yourself all out for 30 seconds.

I have found that going longer than 30 seconds with this type of high intensity exercise… my energy drops and it is difficult to push hard all the way through with the same type of intensity.

This type of training… where you will push yourself to the max for 30 seconds… whether it’s on a track, your favourite cardio machine, or even doing body weight exercises will encourage your body to release a flood of powerful fat burning hormones…

Which of course is great for busting through a fat burning plateau or just burning up that stubborn body fat.

Click Here… for other Sneaky Fat Loss Tricks

Scientifically, this type of High Intensity Training will also:

  • Lower your Insulin and raise your Growth Hormone – Great for Fat Loss!
  • Can potentially Boost Your Metabolism for 38 to 48 hours post workout… also Great for Fat Loss!

14 Minute Fat Loss Workout

1. Warm-up: Casual 5 minute jog

2. Workout: 30 Seconds of all out effort followed by 30 seconds active rest (walking) and Repeat this sequence 4 times.

3. Cool Down: Walk then Jog for 5 minutes

How To Know If You Are Exercising At The Right Intensity?

You will know you are at the right intensity when… with each interval… you find them hard to complete and are out of breath… finding it hard to speak.

Also… a good sign is if you notice a pool of sweat coming off of you at the end of the workout!

If you decide to give it a go – let’s me know what you think by posting a comment below.

And if you are also interested in and want to discover other sneaky tricks on how to lose stubborn fat faster, check this out

7 Day Abs




In pursuit of health and fitness,


Top 5 Proteins For Accelerated Fat Loss

Include These Top 5 Proteins To Accelerated Your Fat Loss

Top 5 Proteins to Accelerate Your Fat Loss... #4 Beef.

Top 5 Proteins to Accelerate Your Fat Loss…

If you read my article about “The Importance Of Eating Lean Protein For Fat Loss” you will know that including a lean protein source with your main 3 meals… Breakfast, Lunch, and Dinner… is crucial for accelerated fat loss!

And Here Is Why?

By regularly adding lean Proteins to your diet… Your Fat Burning Potential increases for the following 2 Key Reasons:

1. Protein helps maintain and increase your muscle mass which increases your natural metabolic rate…  allowing you to burn more calories without extra exercise or dieting. Imagine for a second… your muscles to be like an engine that requires fuel to run… the bigger the engine the more fuel is required for it to run… so the bigger your engine – your muscles – the more calories you burn naturally.

2. Protein boosts your metabolism through Thermogenesis – a process which happens during digestion and increases the temperature of your body… causing it to burning more calories naturally

Now that we know that eating protein is great for accelerated fat loss and building muscle… you are probably asking…

What Are The Best Proteins?

Well… when choosing the best proteins for accelerated fat loss we need to consider two things:

1. The bio-availablity of the protein… how much of the protein is actually digestible… and

2. The amount of protein in the food

The following are what I consider to be the Best Proteins for Accelerated Fat Loss:

1. New Zealand Whey Protein Isolates – From cows raised naturally in New Zealand without hormones. Top on the list for bio-availability and have 90g of Protein per 100g – 0g fat and Carbs. I prefer to have Whey Protein Isolates in my recovery shake whith some fruit immediately after a hard workout. The high glycemic load of the fruit will cause an insulin spike which will shuttle the protein in my body where it is need most with very little fat gain spill over.

2. Whole Eggs and Egg Whites – are a great choice as they are loaded with omega 3s, Minerals, Nutrients, and Vitamins. They are highly bio-available and are a great protein source. Normally I enjoy eating whole eggs first thing in the morning and egg whites in between meals when I am really hungry.

3. Seafood (Fish) – is also a great source of protein and is highly bio-available. If you are looking for a fast acting easy to digest source stick with white fish like taliapa, tuna, and shrimp. Otherwise wild salmon is a good choice as it is also a good source of omega 3s.

Foods That Burn Fat

Foods That Burn Fat

4. Beef – lean cuts are preferred for losing fat fast. Beef is also very highly bio-available and again contains a lot of essential vitamins and minerals which are essential for energy. I spoke with a naturopath recently and she reminded me not to over cook beef as the heat will destroy the essential vitamins. Medium is the way to go.

5. Skinless Chicken Breasts – are another good source of bio-available protein with 16 grams of protein per 100 grams. Two of my favourite ways to cook chicken is to spice and sear the breasts in coconut oil and then pop them into the oven… or even in a slow cooker with some hearty vegetables.

Well there you have it… My Top 5 Proteins For Accelerated Fat Loss.

Rotate them into your diet regularly and you will see and feel the difference.

Here’s to the benefits of healthy eating!