


15ish Fat Loss Tips



Thank God Fiestas Over!!! Im all for fiesta but its just been a crazy week this year.

Fiesta was actually better this year than last year. Granted we went just once last year. This year we went a few times and went to both parades. Note to self next year listen to Jen about putting sunblock, I left the day parade looking like larry the lobster.

This is an actual pic of me working out the next day.


Anyways now that its over with heres 15 fat loss tips thatll help you revamp and try to get the normal back in your life.


Tip #1 Learn a good exercise called half plate. Take a look at your plate, then cut it in half.


Tip #2 Push a prowler a few times a week.


Tip #3 Use full body exercises and workouts since they create a higher metabolic demand.


Tip #4 Use complexes. This complex is one of my favorites on off days or for fat lass. Pick up a barbell and without putting it down do:

6 deadlifts

6 stiff leg deadlifts

6 rows

6 power cleans

6 front squats

6 push presses

6 back squats

6 good mornings

rest 60 sec then do it again with 5 reps. Same rest then do 4 reps. And so on till you hit 1 rep.

use enough weight to where youll feel like you wont wanna do that for awhile again. But not enough to kill you, trust me itll feel like you might.



Tip #5 Cut your rest periods in half. That’ll trigger a greater growth hormone (gh is awesome because of its fat burning powers) response and a big metabolic push.


Tip #6 Favor Resistance training over cardio. SERIOUSLY, work on building muscle. The more muscle you have the more calories you burn. The more metabolic your body is. Lean muscle is metabolically active so SERIOUSLY work on building muscle.


Tip #7 Dont take advice from your kids. Dont let them rule your pantry. Keeping things in the house cause the kids want it only leaves you more opportunity to eat it. Rule #1 at my house-if its in the house im eating it. Good or bad.


Tip #8 Eat more protein. Its the most thermogenic of the macro’s (protein, fat, carbs). Due to the high metabolic costs of processing it, protein provides fewer storable calories. The thermic effect of a mixed meal is about 10% of intake, while the thermic effect of protein is more like 25-30%. That could mean revving up your metabolism by 200 calories just from your 200 gram protein intake.


Tip#9 SERIOUSLY eat more protein!If your a vegan or follow a vegetarian lifestyle then itll be harder for you get the right amount of protein in. But not impossible. Legumes like lentils and black beans help. So does plant based protein powders like rice protein, pea protein, hemp protein. Stay away from soy.


Tip #10 Take fish oil. I go with 1 gram (1000mg) per percent bodyfat. So for someone with 20%bodyfat should have 20 grams. If its capsules depending on the servings thats usually 24 pills a day. Thats why liquids are much easier. Its easier to take 1 tbsp than 24 pills.


Tip #11 Stay away from fad or “detox” diets. Most of them are just low low low calorie starvation type diets. Starving doesnt always lead to fat loss. One of my favorite quotes is from Dr. John Berardi- “An intense negative energy balance does lead to weight loss. But so does getting thrown in a prison camp in a poor African village without adequate food. And that’s exactly what our bodies think when we impose a large negative energy balance: I’m starving. All non-survival functions including reproductive function, metabolic function, and brain function slow or shut down.”


Tip #12 Cut back on starchy carbs. Use the starchy carbs when your body needs it like post workout. The rest of the time should be veggies.


Tip #13 Stay away from cheap supplements. Crappy quality equals crappy results. Now with all the heavy metals and pollutants were finding in cheap supps theyre actually doing more harm then good. Do yourself a favor and go with the good stuff.


Tip #14 Speaking of supps. These are some of my favorite fat loss supplements.

Yohimbine hcl(synthetic version)

L cartinine.

A supplement with all these minus the yohimbine is Cardio Cuts. Its awesome alone, but stacked with Yohimbine HCL is a good combo.


Tip #15 Plan to fail. Yup one way or another life gets in the way. So why not expect it. Expect to forget your lunch so have a replacement already in your office. Expect to not have time to always cook so always have most of your meals ready or almost ready. ect.


I know I said 15 only but this last one is more of a bonus.

Use your common sense……your fitness common sense. A fat loss pill or special fatloss diet that makes you drop fat quickly while making your hair stronger, nails stronger, and bank account bigger will never exist. Instead your stuck with hard work and commitment. So when you hear about these gimmicks take a step back and think about it. Sometimes one of the biggest lessons to learn is patience. If so and so is doing a certain pill or diet and has lost so and so much weight while you steadily and properly are on your fitness journey doing it the right way. Before you think about jumping on board with them think about 6 months from now. When you are at your goal or on the right path closer to it while so and so has rebounded and gained everything back. Learn to be patient, itll come.


Ok one more.

Limit fruits. Your body processes fruits differently. Dont eat them especially before workouts because it blunts fat burning.





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Jonathan Acosta

Jonathan Acosta

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