SECRET #7 BE A DOER, NOT A TALKER (OR A KNOW IT ALL)

The 7th secret to permanent fat loss and fitness is: Be a doer, not a talker or know
it all. The way I see it, there are two kinds of people in this world. Youve got
your talkers, or what I call know it alls. And on the other side of the fence you
have your doers. Lets talk about know it alls first.
Im going to go ahead and say that most people fall into the talker and know it all
group. If you think about the people you know, youll probably notice the same
thing I have. Most people are not proactive. Most people are reactive. And when
it comes to fat loss, fitness or any other subject or discipline, youll find loads of
people who talk a good game, but do not practice what they preach, because they
are not doers.
And the minute you start giving them some advice, theyre quick to stop you to
tell you that they know all about what youre telling them, because they know it
all. But wait a minute, why arent they doing what they apparently already know
and are aware of?
Talkers will also come up with all kinds of excuses as to why they didnt do
something, or why something didnt work for them. Theyll also tell you why
something isnt going to work for you, because they know it wont work for them
because they just wont do it!
Now, I know not everybody is not 100% one way or the other on this, and you
might be a doer most of the time, but the talker in you likes to take over whenever
faced with what seems like a daunting task like burning stubborn body fat. So it
all starts with identifying who you are. Take a look at your past and how you
naturally responded to various challenges. Think back at how those situations
turned out. Did they happen the way you would have liked them to happen?
Now, for the ones that didnt, do you think being more of a doer and shutting
down that talker side of your personality would have resulted in a more positive
outcome?
Chances are, yes, it would have. Eliminating the talker side of your persona is not
always easyit takes practice and repetition. But being aware of it and being able
to identify it when it happens is key, because when it happenswhen that talker
comes out, you can make the conscious decision to squash that talker and turn on
the doer inside.
If you want to get the kind of success in fat loss and fitness that youve been
seeking, you must become a doer. I cannot stress this enough, because doers are
winnersthey achieve goals and the things they wanttalkers and know it alls
are almost always on the losing end. I know where you would rather be. So make
up your mind and get going! Be a doer, not a talker.

SECRET #6 GET A COACH OR A MENTOR

The 6th secret to permanent fat loss and fitness is: Get a coach or a mentor. Now
I know what youre thinkingI dont need a coach or mentor, I can do it by
myself. While that may be true, as I did it myself for the most part, it is always
easier and faster when someone shows you the way. I like to compare this with
the process of traveling a long distance. Let me explain.
If you wanted to go from New York City to Los Angeles by car, you wouldnt just
get in the car and start driving would you? In essence, that is what many people
are doing in their quest for fitness. They are just getting in the car and driving,
with a goal in mind, but not much idea on how to get there.
Now, some people go ahead and actually grab a map and follow that. This will
certainly help you get there, giving you various roads and avenues to take. But
youll probably run into a few dead ends along the way. And the journey will take
longer than youd probably like. But what if someone came to you with detailed
instructions on the exact roads to take and what traffic or construction delays to
avoid. You most certainly would get there sooner and with less effort.
Finding the right coach or mentor in your quest for permanent fat loss and fitness
can be like getting a Google Maps to your dream body. And before you go
ahead and think you dont need one of these people in your life, did you know
that world champion golfer Tiger Woods has a coach?
The man with the greatest golf swing in the world and on his way to being the
greatest golfer in history (if not already) relies on a coach to help him. And
surprise surprise, most every successful or famous person has had a mentor or
coach at one time or still uses them today. You think Oprah, arguably the most
successful business woman in the last 100 years, does it all by herself. What
about Warren Buffet, Donald Trump, etc.? All of these people got help and
continue to get help to stay at the top of their game.
So think about it, if Tiger Woods and other super successful people need a coach
or coaches to excel and reach their goals, shouldnt you consider having one too?
I didnt invent the principles I teach in my Fat Burning Furnace eBook without
first studying under some mentors that laid the groundwork before me.
The great news is that it should be a lot easier achieving your life long fat loss and
fitness goals then becoming the worlds greatest golfer, so just imagine how much
positive impact a coach can bring to you.
Now, this coach or mentor could be a personal trainer who is also emotionally
supportive, or it could be a combination of a friend, a relative, or motivational
expert. It could also even be someone who supplies you with that system for
success like mentioned earlier. Whoever it is, make sure they are accessible to
you and will be there to offer the support and encouragement you need.
And dont look for what I call a softy. A softy is someone who is too
comfortable with you and will let you off easy. These people make terrible
coaches. You need some one who can be supportive, but is also there to keep you
in line and give you a kick in the pants ever so often if you need it.
Theres no substitute for experience, so youll also want to make sure your coach
or mentor has been there and done thatnot one of these talking heads that has
no real experience. You want someone that has either gone through what youre
going through or helped others in similar situations.
You cant do it aloneat least not as quick or as easy. So go ahead and get
yourself a coacha mentor that you can look to for guidance, support, and
encouragement (and that periodic kick in the pants) as you move through to
getting the lean, strong, and healthy lifestyle you deserve.

SECRET #5 SURROUND YOURSELF WITH POSITIVE PEOPLE

The 5th secret to permanent fat loss and fitness is: surround yourself with
positive people. Ok this one is extremely important. Surround yourself with
positive people. I cant stress this enoughand this might hurt your feelings a
bit, but your friends and family may be making you fat.
Think about that for a minute. Your mindset, whether you like it or not, is
shaped (and often times greatly so) by your outside influencers, the people you
choose to associate with, namely your friends and family.
If youve got a host of people telling you that youll never succeed at your fitness
goals, youll have a tougher time. Even if you have developed extraordinary
mental toughness, the slightest hint of doubt can cloud your mind and let loose
all sorts of nasty negative thoughts. And dont think that these people will be
obvious to spot either.
I dont mean to scare you, but youve probably got all sorts of negative people
around you right now. Spotting them isnt always easy, so here are a few of the
types of naysayers that Im talking about:
THE GRINCH
The Grinch is transparently obvious. Theyre the ones that will laugh at your
goals and tell you to your face that youll never achieve them. These people are
usually this way because their own goals have been crushed in the past, dont
know how to get past this, and have just given up on them at this point. Theyve
decided to be miserable and you wont be changing their minds anytime soon.
THE MODEL
Then youve got these people that have a superiority complex. I call these the
Models. Models find achieving their fitness goals relatively easy, mostly due to
genetic or situational factors, and similar to the outright negative people, will
laugh off your aspirations. They wont take you seriously and are more concerned
with themselves then supporting your goals too.
THE BABY
Youve also got those that have given up, are fat and out of shape, would rather
feel sorry for themselves and want you to be that way too. I call these people the
Babies. Babies dont want you to succeed with your plans because theyve had so
many past failures in their own fat loss goals that theyve given up. So many
times they sabotage your plans, whether they do so knowingly or just by behaving
as they normally would. This is basically an unhealthy negative and needy person
sucking you into their lifestyle so they have some company.
So there you have itThe Grinch, The Model & The Baby. Now you know who to
watch out for.
OK, just as I asked you to evaluate your current lifestyle earlier go ahead and take
a look at the people you spend most of your time with. WRITE THEIR NAMES
DOWN on one piece of paper. Are they helping or hurting your efforts for life
long fitness and health? Why? If theyre not helping, go ahead and have a
discussion with them. Let them know youre serious about changing for the
better and that you dont have time for negative influences or people anymore.
And if they dont budge, stop associating with them, or greatly reduce your
contact.
Now I realize you may have some longstanding relationships with these types of
people, and this is not an easy thing to do in some cases. But its a choice you
should really consider making if youre serious about living your life in the
healthy and lean body you want to.
Where do you want to be in 5 years? Would you rather be in a new lean, strong,
and sexy body or still deciding whether or not to rid yourself of communicating
with people who are holding you down. You must MAKE A DECISION, or you
will be in exactly the same shape (or worse) as you are today.
This reminds me of my favorite quote of all time: If you think you cant, you
cant, and you wont. If you think you can, you can, and you will. Its that simple.
If others around you think you cant, theyll let you know one way or another, and
then it is up to you to shield yourself from this. Or, you can just work on
surrounding yourself with positive people, thereby making it much easier on
yourself.

SECRET #4 KNOW THE NUMBERS

The 4th secret to permanent fat loss and fitness is: know the numbers.
If you dont know the numbers, you have little chance of success in fat loss and
fitness. Let me explain. Just like anything else in life, if youre not tracking what
works and what doesnt work, youll be using a shotgun approach that will take
much longer and not work as well as an approach that includes tracking. This is
especially important in relation to your exercise and fat loss and fitness progress.
Lets look at the business world again for a moment. In any business, at the end
of the day, results are measured by revenue, or the money that was made. If the
business owner doesnt know the numbers, they wont know if theyve made any
money. And thus they have no business. Pretty simple, but the most powerful
metric a business owner can track.
Im a big NBA basketball fan, but do you think Id enjoy watching my favorite
team if they didnt keep score? Of course not! If they dont keep score, we dont
know whos winning, and thus there is no game to win or lose. They have to
know their numbers to know who wins and who loses.
Again, strikingly simple, but the fact is that most people dont track their exercise
routines at all. How do they know if theyre winning or losing the fat loss game?
In fat loss and fitness its all about progression. When using a progressive based
form of exercise like properly conducted intense resistance training, your fat loss
and muscle, strength, and endurance gain is mirrored by how much stronger
youre getting each workout. And as such, you should base your progress
primarily by monitoring your strength gains from workout to workout.
If you dont know if youre getting stronger, or how much stronger, youll have a
tough time advancing through the workouts and creating that fat burning
environment inside of your body.
This is because the speed of your progress is related to a combination of the
intensity youre using, along with the volume and frequency of your exercise. By
monitoring your progress with a particular combination of these variables, youll
be able to adjust if necessary for optimal results.
Next, youll want track your body fat percentage. Forget about what the scale
says or what your ideal weight should be. Forget about Body Mass Index
charts. These are all measures of weight loss, not FAT LOSS. We dont want to
lose weight, we want to lose fat.
It should then become obvious that tracking the percentage of our bodies that is
fat, and watching that number drop, is the other key factor in determining our
wins or losses in the fat loss game.
So you see, recording your progress is key to getting that lean and fit body you
desire and everyone else enviesand if youre not doing it, youre using the
shotgun approach: just spraying bullets and hoping you hit something. And this
always results in the wasting of your most valuable assetyour time.
By doing this youll not only be able to watch the inches melt off, but youll also be
able to use these records as a motivational tool, spurring you on to even further
progressand even inspiring others you care about to do the same. So, bottom
line, make sure to keep accurate records of your workouts and your progress.
Just like in any business or in sports, you wont know if youre winning if you
dont keep score.

SECRET #3 FOCUS ON THE RIGHT FOODS, NUTRIENT RICH

The 3rd secret to permanent fat loss and fitness is: focus on the right foods,
nutrient rich. Weve all seen the fad diet books and plans out there that promise
all sorts of fabulous weight loss with very little effort. What we typically find out
though, after going on one of these diets, is that theyre unusual. They require
you follow a very unusual way of eating compared to what common sense and
Mother Nature would tell you.
We also find out that once we go off of these diets we gain the weight back faster
than we lost it, and usually add a few more pounds on top of it (often due to loss
of muscle mass in the process). This is obviously not the way to go, yet so many
people are still duped into following these wacky dietsagain and again and
again.
The big secret Ive found in eating is that instead of focusing on what you cant eat
or what you shouldnt eat, we should be concentrating on the types of foods that
create an ideal environment for satisfying hunger. This is true because when it
comes down to it, we have to create a calorie deficit if we want to lose fat.
That is, we have to burn more calories than we consume. The exercise principles
I described in secret #2 will help to create a deficit without changing your eating
habits at all. But if you want fast success, and lasting success, you must employ
proper eating strategies as well.
THE BIG ISSUE: TOO MANY CALORIES
Whether you like it or not, the big problem people have is simply eating too many
caloriesthere is too much going in and the only place the excess is going is to
your fat stores. So what Ive found is that instead of restricting yourself of entire
food groups (like carbohydrates), its far easier and better from a fat loss and
health standpoint to concentrate on eating foods loaded in nutrients. Why?
Because our hunger is driven by nutrient consumption. Not just the
macronutrients (protein, carbs, fats), but even more so by the
micronutrientsthe vitamins, minerals, etc. that are found in certain foods and
not so much in others. In fact most people dont even think about this, instead
focusing on how many carbs or how much fat or protein they eat.
And the mainstream diets are this way too. When you analyze it, most diets are
just variations of either low calorie, low fat, or low carb. Theyre all focused on
the macronutrients with little regard for choosing food based on the
micronutrients.which really satisfy your body and your hunger.
When you focus on these foods, many of the details take care of themselves.
Think about it, these are the foods your body craves naturallywhy? Because
theyre loaded with nutrientsyour body craves nutrients. Im talking about
unrefined whole grains, beans, legumes, vegetables, fruits, nuts and seeds. If you
give your body what it craves, its very unlikely youll have overeating problems.
Period.
This one fact could save so many people from so many health problems its not
even funny. And most issues with fat gain simply disappear when eating this way
even 80-90% of the time. And on top of this, youre automatically lowering your
chance for various diseases and ailments that plague the person on the typical
oversized and protein heavy American or western diet.
Now, focusing on nutrient rich foods is the foundation, but there are other factors
we can manipulate to get the desired fat burning effect while supporting the
muscle growth we are stimulating with our proper exercise application as I talked
about in the last secret. These include eating smaller meals more frequently,
managing your calorie intake without actually counting calories, and more.
Perhaps just as important as what foods you are eating is what you are drinking.
The habit of drinking loads of water each day should be one you want to develop
right now. While water is essential for almost every bodily process we go
through, it is absolutely vital to fat burning. If you dont get your water, you can
forget about maximum fat burning.
The reason for this has to do with what happens to your body when it is
dehydrated. It basically stores fat at an accelerated rate, and the sooner you get
hydrated, to sooner your body will be able to metabolize your body fat stores for
energy.
So make sure youre eating foods that are rich in nutrients and make sure youre
getting more than your fair share of water. Give the body what it cravesand it
will reward you.

SECRET #2 EXERCISE LESS, BUT WITH MORE INTENSITY

The 2nd secret to permanent fat loss and fitness is: Exercise less, but with more
intensity. Now, not many people have probably told you to exercise less, right?
Well, what Im getting at here is that most people are exercising far too much, but
with not enough intensity.
You see, while some of the top minds in fitness are starting to realize that
intensity is the fastest ticket to fat loss and lifelong health and fitness, most are
still recommending long, boring cardio workouts as the primary form of exercise
for burning fat. And this is really sad because while this type of exercise certainly
can burn fat, it is far from the most effective of methods available.
There are a few reasons for this, but mainly it has to do with the fact that this type
of exercise primarily burns fat while youre exercisingwhile this may sound
good at first, its actually bad news. This can cause your body to start saving a
reserve amount of fat to have available for your next long cardio session. You see,
when you exercise like this exclusively, your body wants to hold on to your fat just
so it can be burned during the next time you exercise. So if you want to burn
more fat, youll have to do more and more of it.
Even if this type of exercise worked really well, anyone who has experienced week
after week of hour long cardio sessions done 4 or more times per week knows that
this is far from exciting or enjoyable.
Yeah, there are exercise addicts out there who like spending their whole week in
the gym, but I know most do not. The fact of the matter is that there are more
rewarding things in life like spending time with our families, so my goal has
always been to find the most efficient route to health and fitness.
So, the way we get the results we want is by increasing our intensity. Intensity is
the name of the game in productive results-producing exercise. Its just the way
the body responds to a stimulus. The greater the stimulus, the greater the
response from the body, provided you give it time to rest and recover.
The basic principle here is, you can work hard, or you can work long, but you
cant do both effectively. If youre working hard enough, you literally wont be
able to work very long or oftenyoull be challenging your body to improve, and
youll need to extra rest to extract maximum benefit from your exercise. It is a
simple concept but the #1 reason why peoples exercise programs fail them.
They are giving their body NO REASON to change or improve when attempting
something theyre already capable of.
And when you are working with sufficient intensity, your body switches to
primarily burning calories from the carbohydrates in your muscles instead of
body fat. And after your intensity based workout is over, you body then begins to
burn existing body fat and calories to fuel the growth and repair processes that
occurs (which is a massive combination of complex chemical reactions). The best
part is, you body can continue to burn body fat like this for up to 48 hours after
this workout is over! Now youre working smart instead of long.
Now if we simply applied this intensity principle to aerobic workouts, we
instantly make our exercise more effective. But even when doing this, I still
found the results not to be up to my expectations. Why?
Because I also had to engage in resistance training or weight training on top of
this to build fat burning muscle mass and develop a stronger body. Having to
perform two different forms of exercise each week still kept me in the gym for at
least an hour 4 or more times per week. Better, but I wanted it to be even easier
and less time consuming.
Now, you may already know that adding lean muscle mass to your body is one of
the big secrets to burning fat all day long, even when youre not working out. The
reasons for this are two-fold:
First, a pound of lean muscle requires about 40-50 calories per day to keep alive,
and when you add several pounds of muscle, you can create a calorie deficit in
your body which melts off even more fat. On top of that, the growth and repair
process mentioned above that occurs after intense strength training can burn
huge amounts of calories and body fat for up to two days later.
And the health benefits are tremendousproperly applied resistance training can
increase your heart and lungs capacity for work, with helps reduce risk of
cardiovascular disease.
A BIG DISCOVERY IN FASTER FAT LOSS
The big secret Ive found is that combining high intensity cardio with high
intensity strength training into one workout is the absolute fastest way to burning
fat, building muscle, strength and enduranceall at the same time. It awakens
and unlocks the fat burning furnace inside of your body 24 hours a day, 7 days a
week.
It must be performed correctly however, not like you see the typical person using
weight trainingbut when performed correctly as I teach readers of my Fat
Burning Furnace eBook, this type of exercise will outperform anything else Ive
seen, and will only take an average of 20 minutes per session, and only needs to
be performed twice or three times per week.
Perhaps the best part is, as you progress, youll have to perform even less
exercisethats right, even less exercise (this is an amazing but true fact of how
the bodys ability to tolerate intense exercise actually decrease the stronger and
leaner you get.)
To experience the benefits for yourself, lets take the Squat exercise as an
example. The Squat is one of the top 2 exercises for burning fat and building a
strong and shapely body. But sadly most people spend too much time with the
exercise but not nearly enough intensity. Heres how to change that:
7 Secrets Of Permanent Fat Loss And Fitness
Instead of performing a set or two of warm ups followed by 3-5 work sets as
most people would do, try this. Cut the amount of weight you use in half. SLOW
the movement down to about 5-10 seconds per repetition (concentrate on a slow
lifting, pausing at the top, and a slower lowering of the weight), right from the
very first one. Keep doing this until you cannot complete another repetition in at
this speed despite your greatest, and I mean greatest effort.
Now, 99% of people working out today have never experienced what you will
experience after performing only 1 set of the Squat exercise in this fashion. If you
did this right, your heart will be racingyour lungs gasping for airyour thighs,
butt, hips, and calves will feel like jello. And it probably took you only about 60
seconds to stimulate your body this way.
You can even try this without any equipment and just do a bodyweight Squat.
Youll want to slow this down even further, depending on your strength level in
the movement, but youll still feel the amazing difference.
This is a window into the kind of exercise that I and my students have been using
to simultaneously burn stubborn body fat, build strong sexy muscle, strength,
and endurance, all in just minutes per week. And it can keep the fat off
permanently. Compared to whats typically recommended these days, its almost
magical.

SECRET #1 CREATE A LIFESTYLE CHANGE WITH SYSTEMS

The 1st secret to permanent fat loss and fitness is: create a lifestyle change with
systems. Now, what am I talking about herewell, for starters, if youre not
thinking in terms of a lifestyle change, youre in trouble. If youre idea of fitness
is going on a diet for a little while and taking a few aerobics classes, youre not
going to succeed. Period. If you want to live your life in your own lean, healthy,
and strong body, you need to take the steps necessary to literally change your
lifestyle.
Now, a lot of people have heard this before, but its not the fact that you have to
make it a lifestyle thats the secretthe secret part of it is how to do this
effectively. And that starts with something most people completely miss:
identifying what your lifestyle is today.
The first step is to think about your eating and exercise habits as they are now
and WRITE THEM DOWN on a piece of paper. What do you eat on a typical day
and throughout the week? How much are you eating? How often are you
working out? What kind of workouts are you doing?
You also need to examine your stress level and what are primary forces behind
your stress. You also should take a look at your rest and sleep schedule. And
lastly take a look at your mindset and your thoughts on how you see yourself and
your lifestyle. These questions and topics will give you a snapshot of your current
lifestyleall on 1 sheet of paper for you to see and review.
After spending a few minutes jotting this data down and reviewing it once or
twice, you can probably start to see just how big this whole fat loss and fitness
thing really is, and why making a small temporary change here or there (as most
diets or exercise plans give you) might win a battle or two, but not the WAR
youre fighting.
There are just too many variables to try and control by using the bandage
approach. And what I mean by that is, most people try to fix their health and
fitness problem like someone would fix a cut or scrape with a band-aid. Your
health and fitness is not a simple cut or a scrape, and it needs more than a
temporary fix. So a lifestyle change is what is needed for a long term solution to
fat loss and fitness. That is essential.
Now, once youve established a snapshot of your current lifestyle, you need to
move on to the second stepchanging your lifestyle through systems. Heres
what I mean by that:
Ask any successful business person what is at the heart of his or her success and
most of them will mention a system of some type. If you have a proven and
successful system, you will be successful at whatever youre trying to accomplish.
If you dont, youll be lost. I spent years of my own life searching the fitness
wasteland for methods that I could use to burn fat, build muscle, and get healthy
with little time commitment. At some point I realized that I was creating my own
system for fitness success.
Once I realized that, I was able to recommend this same system to my friends and
family members interested in lifelong health and fitness. And guess what, it
worked for those who applied. It was a proven and successful system. All I did
was apply it to another person. Just like in business, if you have a successful and
proven system, you can essentially apply the system over and over again to create
new businesses. Theyre all based on the same successful and proven model or
system.
Again, without a system, you may get to find what youre looking for, but it could
take years or more, and a lot of frustration to be sureIm sure if you think back
to a time in your life when you were investigating a particular topic or discipline,
youll realize you spent a lot of time and effort in doing so.
If you had a system on how to find those answers, it would have been a lot easier
and more successful. You would have made far fewer errors and saved yourself a
load of time.
As I said earlier, I didnt have a system early on in my fat loss struggles, and as a
result I was trying to plug the holes in my lifestyle with diets, miracle pills, and
exercise gizmos.
So analyze your current lifestyle (be brutally honest), decide what needs to
change and then get to work on getting a proven and successful system that will
create a new lifestyle for you. ..one that you can lead for the rest of your lean and
healthy life.