When it comes to getting results in our bodies, let’s face it, it can be tough!
And you find yourself saying things like…
“I don’t know where to start!”
“I don’t know which exercises to do!”
“I don’t have the time!”
And of all the of those the biggest obstacle always seems to be
We’re all pressed for time these days with little to no time for ourselves.
Running kids around, work, meetings, running kids again, making meals, more running around and on and on it goes.
And that doesn’t even leave time for Facebook scrolling…lol 🙂
I get it!
TIME is at a premium.
So with that in mind I created a quick 20 minute total body FAT MELTING workout with 6 simple bodyweight exercises that you can do literally ANYWHERE in the world.
I decided to call this one “Jump Start My Heart”…
Before we get started I want you to review the 5 super important tips below.
1- REST: We will be using a technique called Rest Based Training. This means that you need to take rest when you need it. You will PUSH until you can’t and REST until you can. So if at any point you need a few breathes take them and then jump back into the next exercise.
2 – BE METABOLIC: If you are not feeling your heart pound then you’re not in a metabolic state. We need to keep your heart rate elevated throughout the workout to get you in a peak state to ignite your metabolism. There’s no programmed breaks in this routine. You take them only when you need them. Keep moving for the full 20 minutes as hard as you can. This is NOT interval training with designed rest periods. Interval training is great but it’s not what we’re after. This is all about CRANKING UP your metabolism to burn more body fat!
3 – FAT BURNING + TONING: In this workout we are mixing the ULTIMATE combination of fat burning and toning exercises. You will spike your heart rate with cardio and then attack specific muscles with isolated exercises. Research shows that this combination can increase fat loss results up to 10X greater than traditional strength training or long distance aerobic training such as running.
4 – PLATEAU BUSTING FORMULA: The body is smart and it constantly adapts to our efforts which leads to diminishing returns. This can leave you frustrated and plateaued. So it’s important that you understand WHY we have you only doing 6 exercises in this workout. We do this to make sure the muscles are being stimulated and are forced to respond. The body MUST encounter a greater stimulus in order to change and transform. So this is why you’ll end up completing a lot of reps for the same muscle groups in just 20 short minutes.
5 – BEAT YOUR BEST: The greatest thing about this workout is it’s 100% tailored to YOU! You complete as many rounds of the exercises below as you can in 20 minutes. Then WRITE IT DOWN. Next time you perform the routine your #1 goal is to beat your previous best. Maybe that’s a by 1 reps, maybe that’s another set, maybe it’s an entire round.
So… Are you ready for the….
“Jump Start My Heart”
TIME: 20 minutes on the clock
ROUNDS: Complete as many rounds as possible in 20 minutes
REPS: 20 jumping Jacks followed by 10 reps of a toning exercise
GOAL: Spike your heart rate with a cardio exercise then follow it with a muscle toning exercise for the ultimate metabolic fat melting workout.
20 Jumping Jacks
20 Jumping Jacks
20 Jumping Jacks
*10 Reverse Lunges
20 Jumping Jacks
20 Jumping Jacks
REPEAT AS MANY ROUNDS AS YOU CAN
What if you had a secret weapon for fat loss?
And what if that secret weapon DIDN’T involve exercise, pills, or powders?
Sounds almost too good to be true doesn’t it?
Well today I’m going to give an insider’s look at 50 Foods that will keep you feeling full, give you more energy, help you fight cravings, and help accelerate your fat loss results!
yes…these foods actually DO exist.
So what exactly is a fat loss food anyway?
I’ll get to that in a minute…
But here’s what you do need to understand…
Some people call them “fat burning foods” but that’s really not accurate.
It’s actually very misleading.
People think that foods have “fat burning” properties because we’ve been taught that the frequency of meals we eat per day will magically increase our metabolism.
It’s simply not true!
Thanks to studies performed by the American Journal of Clinical Nutrition on the Thermogenic Effects of Food or T.E.F. we’ve been able to bust this myth wide open.
In a nutshell what you need to know is that is does NOT matter how often you eat
What matters is 3 things…
Those 3 things are:
^^ WHY IS THAT?
Well because you need to be able to control the amount of food you consume daily (total number of calories), the quality of food (macronutrients – protein, carbs, fats) and the effects food has on your body chemistry (hormones).
Fat Loss Foods Defined: Foods that keep you feeling full and satiated.
They suppress your appetite and aid you in NOT overeating mindless calories.
They help balance your energy and reduce fluctuations in your hormone levels.
This is super important as this will help prevent you from crashing or overindulging.
These foods can be different for different people.
That is why strict diet guidelines will never work for everyone and actually fail miserably for most people.
You need to listen to your body.
You need to STOP dieting and become a DETECTIVE!
So what’s the common denominator with fat loss foods?
They tend to be rich in protein, fiber, and water.
They are usually low in starch and fat.
^^ Now this isn’t always the case.
Remember, you will need play the role of the detective and take note of which foods help you control your hunger, energy, and cravings.
^^ This is KEY!
So before I give you the list of fat loss foods I want to give you one more tip.
FOODS TO AVOID…
You want to avoid foods that combine fat and starch, fat and sugar, or fat and salt as well as processed foods.
These tend to be massive trigger foods that will throw your hunger into overdrive, totally mess with your energy levels, and throw your hormones completely out of whack.
^^ That’s a recipe for disaster!
Below I will give you 2 lists of foods.
The first list is what we will call “Green Foods”
These food can be eaten almost unlimited
The second list is what we will call “Yellow Foods”
These foods you should eat in moderation and tolerance.
Again, you need to document HOW YOU FEEL after you’ve consumed these foods.
Everyone is different.
Some people have certain food intolerances as well that you must consider in evaluating yellow foods.
Typically the best time to consume these foods are:
1) In the morning
2) After a workout
3) Before bed
Try limiting your yellow foods to 1 meal a day in the beginning.
If you’re working out then you may be able to add a 2nd meal with yellow foods.
50 Fat Loss Foods List
GREEN FOODS (unlimited)
YELLOW FOODS (moderation/tolerance)
There you have it my friends!
50 + foods that will fire up your fat loss results
and better yet…
Keep you feeling FULL!
Give your MORE ENERGY!
Help you keep your craving under control!
So to wrap this up…
1) Don’t worry about the foods you shouldn’t be eating
2) Just focus on how you can slowly starting implementing these approved foods into your daily menu.
Good luck my friends!
Chuck “master fat blaster” Marbes
Better Body Fitness
Who doesn’t LOVE desserts?!
What if I gave you 31 of them?
What if I told you they were GUILT FREE?
Well I have something for you….
Today I decided to say
( ( THANK YOU ) )
I appreciate you
And to show my Gratitude I have something for you
It’s one of BBF’s signature Recipe Ebooks
Matter of fact we’ve sold this online for $19.95
But again for you…it’s 100% FREE
So dive right in
It’s 37 pages of delicious guilt free goodness
And there’s only one rule…
You have to let me know what recipe you make first
and tell how AMAZING it is 🙂
Make one this weekend and post it on Facebook
All your friends will be JEALOUS!
And rightfully so…
Who else is going to have these amazingly awesome recipes
and here’s the kicker…
You’ll be feeling… GUILT FREE 🙂
– Chuck “nom nom” Marbes
Ps….Here’s just a sample of a few of the recipes you’ll find
and many many more
Well 31 TOTAL to be exact 🙂
CLICK BELOW —>
Here’s another awesome gift —>
and ya know what?
For the longest time I was preaching it
and here’s the HONEST TRUTH about it
I did hate cardio
(and maybe you do right now)
But WHY did I hate it?
Because I sucked at it!
I would do anything to get in shape without it
But I was coaching people to do it
Total Hypocrite, right?
^^ Again…the truth!
But recently that’s all changed
Not because I didn’t know it was essential to results and fat loss
I’ve gotten certifications that taught me that
But because I finally got off my lazy ass
Because I wanted to have Hands On Experience
In January I committed to dropping the bodybuilding thing
And jumped ‘All In’ with only using Bootcamps for my fitness
Yes it’s true…
I was finally in complete integrity with my business
I was getting kick ass results
I dropped 20lbs of fat in 4 months
I decided to challenge myself with running
MY ULTIMATE KRYPTONITE!
Ran that 5k last weekend
Loved the challenge
And this week
I downloaded a NEW app for my iPhone
The “10k Trainer”
It’s a 14 week program for novice runners
All it took to change my perspective and attitude was a little challenge
Not to be a master running over night
Not even to ‘love’ running
Just to love the challenge to EXPERIENCE it
You never truly LEARN and GROW without experiencing something
^^ huge lesson right there
Read all you want but nothing will ever trump ‘the experience’
So where in your fitness journey are you holding back?
Where have you been a critic?
Is there something you ‘hate’ about working out?
Convinced that ‘something’ won’t work for you?
I was convinced I hated cardio
Now I have experience
I’m not saying I have any ambition to run marathons
But I do know two things
I DON’T hate it anymore
Cardio is kicking my RESULTS into high gear
HIGH PERFORMANCE RESULTS HERE ==>
– Chuck “100mph” Marbes
I can’t wait to share with you the program Roxanne and I are putting together
Better Body Blueprint 2.0
The results that we have been experiencing this past month are insane
and the best part is this
We are eating the foods we love
Yes, even drinking wine when we want
And not “killing ourselves” when it comes to working out
and it’s seriously the simplest food plan I’ve ever created
But for now…
TAKE ACTION HERE BELOW
This guy tells it like it is
^^ I love that!
and he says to me…
“Chuck, I’m so sick of chicken I could PUKE!”
Seriously almost fell out of my chair laughing
“Dude, you should probably lay off the chicken then”
He smiled and agreed
See here’s the thing
I never told Rob he had to have 18 chicken breasts a day
Nor did I say he had to eat Rabbit food all day either
You know all that green stuff all the fitness guru’s and trainers rave about
Don’t get me wrong
Veggies are important
But some trainers literally have you starving to death
So back to Rob’s dilemma
He found himself in a trap
A world of extremes
A world of…
Chicken, Broccoli, and Burpees
^^ Not a fun place to be!
And when you’re in this ‘crazy’ world of extremes
There’s only one ineviatble ending
Frustration and > > >
And honestly it makes total sense
You don’t change an entire lifetstyle over night
What happens overnight is THE DECISION to change
Next comes the FOUNDATION
This is not extreme
This is just a few steps
ones that will have MASSIVE impact
Here’s my ‘SIMPLE 6’ steps to success
Consider these the ‘cornerstones’ of your foundation
1) Eating Breakfast Daily
2) Eating every 3 hours
3) Eating 3 meals and 2 snacks DAILY
4) Limiting your carbs after 3pm
5) Watching Your Weekends (having control)
6) Have Protein at every meal
and here’s the BIG ‘KICKER’
even those may seem like a lot
Imagine if you only had to focus on 6 things ever again?
Does that mean you have to be ‘perfect’?
That’s why we call it growth
but most importantly
So you can track your data
That’s exactly what Rob does…
So he can keep himself Accountable
Nutrition does NOT have to be a nightmare
Getting in shape doesn’t have to be complicated
^^ Unless you make it that way
So if you’re feeling like Rob was
There’s ALWAYS a SIMPLE fix
So my friend ask yourself this…
What about food stresses me out?
and I think you’ll quickly see
how you’re over complicating things
but here’s the best part
All you need is the “SIMPLE 6”
Keep It Super Simple
Want to SUPER CHARGE your results?
I got you
Check this out —>
Simple Succcess Formula (Click Below)
– Chuck “Mmm…Steak” Marbes
ps… I challenge you to execute the SIMPLE 6 for 30 days
and let me know how it goes
I bet you’ll be loving your new skinny jeans 😉