So here it is..the latest and greatest fat loss tips from Craig Ballantyne! Hope you enjoy!

ANGIE: When putting together a total body workout, how do you decide
which exercises are most important in ensuring that someone is
getting the best benefit from the workout?

CRAIG: Great question.

I break total body workouts down into 5 movements – the big 5 I call them.
First is a squat movement, second is a push, third is a pull, fourth is a
single-leg exercise, and finally, a total body ab exercise. That is also the
order in which the exercises are generally performed.

CRAIG: First, start by eliminating adding sugar and trans fats, essentially cutting
back on all foods from a bag or a box.

Second, eat more fruits and vegetables.

Third, snack on raw nuts (almonds, cashews, pecans, walnuts) between meals.
Research shows that you don’t gain weight if you eat nuts (probably because
they fill you up and you eat less at meals).

Fourth, plan, shop, and prepare on weekends so that you have the right foods
at the right times.

And finally, record what you eat for 7 days. This will help you identify
problem spots.

CRAIG: This won’t happen for two reason. First, women do not have the same amount
of muscle building hormones as men. That is why they are smaller.

Second, you can’t get big unless you are overeating. So the politically
incorrect truth is this: If you are getting bulky “from” resistance
training, then it is because you are overeating.

CRAIG:
Three things:

1) Stay active.
2) Eat according to those five rules I posted below.
3) Get as strong as you possibly can. Not only will maintaining your
sculpted muscle help you burn more calories, but it will also allow you to
stay active into your 80′s.

CRAIG: Interval training is the exercise answer to losing belly fat, but more
importantly, the dietary answer is to eliminate sugar and mindless eating.
If you can work hard and plan ahead so you avoid 4pm cookies, you’ll lose
belly fat AND thigh fat.

CRAIG: A leg exercise paired with a pulling exercise. For advanced women, squats or
Bulgarian split squats paired with pullups or chinups. For intermediate
women, split squats paired with bodyweight rows or dumbbell rows. For
beginners, lying 1-leg hip extensions paired with dumbbell rows or seated
rows.

CRAIG: Yes, I hope every woman reading this interview realizes that there is a
workout style and diet style that suits their personality and will give them
results. I truly believe a lot of fitness programs AND different diets work.
Don’t believe the politically folks who say diets don’t work, because they
DO! The key is getting the right diet for you so that you will work too!

I went through menopause early..37 years old and typically when that happens, women tend to gain weight, but I actually lost a few pounds, enough to give me a little hope..but it wasn’t long lasting and the yo yo continued until at the age of 49 I finally decided that enough was enough.

There was a gym around the corner from my apartment and I walked over and joined. That was in April 2006, my 50th birthday was fast approaching and I did not want to be a fat old lady (not that 50 is old).

From that day forward I educated myself on nutrition, on exercise and the weight started to come off..it was a slow but steady process. When I joined the gym I weighed 153.6 pounds, I wore a size 14. I now weigh 140 and wear a size 6!

I joined an all woman’s website called www.womensdietandfitness.com and found Angie Schumacher..a fitness trainer who is just an all around wonderful person, from there I joined www.fatblastingbootcamp.com, which is also Angie’s and she had a challenge posted. I entered despite having doubts that I would actually be able to achieve great results. The support system was and is amazing. I followed a “diet”, kept a food diary and workout sheet…and I won..first place. Amazing, but what is even more amazing were the results. I lost a total of 16 inches overall and 3% bodyfat.

I have learned..that anything worthwhile will take time to achieve, there is no quick fix and that you can do anything you set your mind to. Set goals for yourself..when you reach that goal..set another and so on.

This is a life change, not for a month or a year but for the rest of my life..there is no turning back. Once you make achievements you will want to continue..once you see the results you will want to keep going, keep challenging yourself. It is so worth it. I know.

I am so proud of you Sallie! You have done an amazing job and I have no doubts that you will continue to reach all your goals, while providing inspiration for many other women! If you wish to find out more about Sallie, what she is currently doing or even send her a message, come join her on the Fit Chick Express Forum and find the support and motivation you have been looking for to achieve all your goals!

Are you looking for some variety from your boring workouts you are currently doing? Then I suggest you give Fit Chick Express Workout  Club a try! Here are some the past workouts that have been posted:

Sexy Split Circuit

Lower Body Burn

Sexy Summer Arms

Belly Blasting Arms

And for a limited time, I have dropped the price to just $6.95 a month!! What will you receive for that price, well check it out…

• A NEW Fat Blasting Workout every month so you will never hit a plateau! I provide KB workouts, DB workouts, Circuit workouts and much more!
• No gym necessary as all workouts you can do right in comfort of your own home without needing any fancy equipment.

• Private Discussion Forums where you can talk about the workouts, post your experiences and get support from fellow members.

• Recorded and Article Form Interviews with Fat Loss and Nutrition Experts about the latest fads, weight loss tips and best nutrition information.

• Video Demonstrations of each and every exercise, so you are able to use proper form to guarantee your results!
  

• All this plus a whole lot more…

Here is what Sharyl has to say about the workout club:

“I love the Fit Chick Express Monthly Workout Club! It’s the perfect option for a busy mom like me who wants to be committed to fitness, but who doesn’t have a lot of money or time. For less than what I used to spend per month on fancy coffee drinks, I get two new full-body workouts per month that I can do in the privacy of my own home with no necessary equipment.”

Check out the video below for a demonstration of what the videos will consist of:

But don’t forget…this price of 6.95 per month is only available for a limited time! And as a special just for my readers, I am offering you a ONE MONTH FREE TRIAL!! Just click the button below to get started with your free trial and then be locked into the special low rate of just 6.95 per month!

This seems to a problem that a lot of people go through. They reach their goals through a challenge or just on their own and then they feel like they can just have a little of this and little of that and it won’t hurt. But eventually it adds up.

So this is why I decided to do a 30 day challenge. Heck anyone can do anything for 30 days, right? And, if you are in this same slump, feel free to join me! You can comment below what your plan will be, leave a link to your blog if you plan to blog about it or join me at Fit Chick Challenge and do your blogging there. I will also be adding some workouts there from our Fit Chick Express classes at least 2x a week that you can do at home if you are unsure about what to do for workouts and doing my blogging there as well. I suggest you Join Fit Chick Express Forums and sign up for updates to get your FREE 12 Days of Meal Plans to follow or try out the Elimination Diet, which you can pick up a FREE copy on the home page of Fit Chick Express Forums, or even make up your own nutrition challenge goals.

So here is my plan:

Training Goals:
4 strength training workouts per week (1 Fit Chick Express workout included)
3 interval/body weight workouts per week
**Keep in mind, none of my workouts will last longer than 30 minutes and the cardio will most likely be less than 15 minutes.

Nutrition Goals:

I plan to stay away from:
Caffeine
Added sugars
Dairy
Starchy Carbs- Limited to 1-2 servings per week
Limit my fruit intake to one serving per day

I plan to add more of:
Vegetables
Water
Green Tea (decaf)
More fats ( tend to need more fats when I limit my carb intake)

Here are my measurements as of June 21, 2009

Weight: 131.8

BF: 23.1%

Waist: 26

BB: 28

Hips: 37

Thigh: 23

Bicep: 11

I will also be posting my before pictures on the Fit Chick Challenge Site.

My goals for this is to drop my body fat percentage to at least between 18-19%, but this will not be my only goal. I have some pants and shorts that I would like to fit better, as in a bit more loose. That also be a goal, is to fit into them more comfortably.

How about this for some incentive for YOU to join me in this challenge? Whomever sets their goals and reaches those goals in 30 days will receive a FREE Fit Chick Express Workout, that will only be available to challengers! Now are you ready to join me? Then let’s get started! Remember, you can join me HERE or blog about your challenge on your own blog. Your 30 days will start the day you join or comment below!

Strength:

All for one minute, repeat 3x ( I use my Gymboss Interval Timer to time the minutes)

Step Ups (chair or bench)

Push Ups (on chair or bench)

Wall Sit with Weight

Tricep Overhead

Cardio:

Run 50 meters with medicine ball overhead. Do Mountain Climbers on MB- 20 total. Run back 50 meters. Do 10 Frog Jumps

*Repeat 4x

Abs:

Inchworm x 8

1 Leg V up with MB x 12 total

MB Twist x 20 total

*Repeat 3x

Great total body workout, cardio included, in just 30 minutes! Don’t forget to stretch afterwards!

All of these exercise can be found in my Fat Blasting Boot Camp Program.

motivation to make this happen?

In just 12 Weeks the Fat Blasting Boot Camp Program

is just the solution you are looking for…

We are doing our first ever Fat Blasting Spring Transformation Challenge!

Your commitment to get fit requires more than a solid plan based on sound fat loss principles. You need a plan that holds you accountable and motivates you to stick with it.

Disciplining yourself to overcome bad habits and take on new ones is not always easy. Having a step by step plan along with support and accountability with a hint of competition is the perfect formula to help you achieve goals you never dreamed possible.
The 12 Week Fat Blasting Spring Transformation Challenge runs from April 15^th to July 15th!

Here are the details for the challenge:

RULES:
1) You must have purchased the Fat Blasting Boot Camp Program or be a member of Fat Burning Workouts 4 Women Membership Club and follow the Fat Blasting Meal Plan Guidelines and FBBC workout plans to achieve your results. If you have already purchased the basic Fat Blasting Boot Camp Program and have finished the workouts, I am offering you the 3 Deluxe Fat Blasting Boot Camp Workouts for just $17. Just send me an email and let me know.

Once you have the Fat Blasting Boot Camp Program and have joined the Fat Blasting Boot Camp Group Forum, there will be a private Transformation Challenge Group reserved for you where you will Register and begin posting the following requirements.

2) Starting Stats: You must post a Before picture and measurements. You can enter with just your measurements, but to be able to be judged for the prize, I will need your before picture. Your photo can be taken in whatever you wish. Regular clothing, workout gear or a bikini. Your photo must include a newspaper and/or date stamped photo from that day to validate your start and end date.

3) You must keep a workout journal by posting in the Transformation Challenge group. This not only creates accountability and provides the information needed to qualify for the prizes, but every amazing transformation has been fueled by detailed and regular tracking of your routine and progress.

4) The Fat Blasting Spring Transformation Challenge runs from April 15^th-July 15th. All transformations must start and finish during this time period. Therefore, you could start as late as May 1st - this is the registration deadline.

5) Each contestant has 12 weeks to complete their transformation. Dated photos must be taken on Day 1 and Day 84.

6) The Fat Blasting Challenge will be judged by a panel of fitness pro experts and myself.

7) To be considered as a finalist, in addition to providing your final measurements and an After Photo, each contestant must write and submit a 200 word essay on their before and after success story.

WINNERS will be chosen based on their personal best – considering progress and results over the 12 week period. It is not about comparisons, it is about YOU and what YOU can achieve when you really put your mind to it!

BONUSES:

**Angie Schumacher will be your PERSONAL COACH!!
To help assist you in the transformation, I will be holding 6 bi-weekly group coaching calls to help answer questions and keep you on track during the transformation challenge.

**Bikini Prep Bonus that you can do in addition to your regular routine to get those sexy abs just in time for summer! This will be delivered when you have reached your 8 weeks!

**The Elimination Diet and Meal Plan which will help you to detox all the bad stuff from your body and give your metabolism that jumpstart needed to burn body fat in the first 30 days of your transformation.

Here are the prizes for the Transformation Contest:

Grand Prize –

*Free Year Membership to Fat Burning Workouts 4 Women

* Very own copy of The Lifestyle Fitness Program

*$75 Worth of Prograde Products

*$50 Visa Gift Card

*2 -One on One 30 Minute Personal Coaching Calls with me

Second Place –

*Free 6 month Membership to Fat Burning Workouts 4 Women

*$50 worth of Prograde Products

Third Place-

*Free 3 month Membership to Fat Burning Workouts 4 Women

*$25 worth of Prograde Products

JUST REMEMBER …EVERYONE WINS : You will come out of the next 12 weeks with a New Body and New Life and there will be a special prize awarded to every single FBBC member who starts and finishes the entire 12-week challenge!

So what are you waiting for?

Get The Fat Blasting Boot Camp Program right now and get started on that perfect summer body!

Fat Burning Workout Program

It’s here, its HERE! I finally finished my online fitness product! I cannot tell you how excited I am to be able to start helping other women all over the world transform their bodies! I am getting the most amazing feedback from these workouts I almost don’t believe it myself!

Here is what Debbie Trinidad recently said,

“Today I did workout A from workout #2. I like this even better than the others and this is why. I was using 10 lbs for the 1 Leg-1 Arm press and I will move up to 12 lbs next week because 10 lbs was too easy. Now this is a major achievement for me because I had a bad shoulder injury years ago when I used to lift heavy and also do body pump classes. I also suffered severe muscle pain from allergy shots and from autoimmune disease. I was at the point where I would literally cry if I had to raise my hands into the air. So that’s why I’m happy about this.

Another thing I’m happy about is that I can actually raise my lower body from the ground doing the reverse crunch. I haven’t been able to do that since before 2005. At first I thought I was using momentum but then I realized that I WAS using my abs!”

My sister started these workouts in the middle of October because she was going to be in a wedding this past weekend and the dress she ordered was too tight that she couldn’t get it zipped. After just 5 week, she had no problem fitting into the dress and said she felt so much better, just due to how much better she had been eating. She said she no longer even craved all that “bad stuff” and if she did eat it, she felt icky the next day! I am so proud of her!

Make sure to check out these amazing fat burning workouts, that come with a 8 week guarantee! I am SO convinced that after 8 weeks, you will notice some amazing results that yes, if you are not satisfied, you will get your money back!

Some of the most important points about these workouts are:

• They take just 90 minutes a week! No extra cardio is needed!
• You can do them right in your own home, no gym membership is needed!
• No fancy equipment needed, just a medicine ball or dumbells or a kettlebell, stability ball and a chair or step! Probably stuff you already have in your home right now!
• All workouts have video demonstrations of each exercise, so you make sure you are doing them correctly.
• You will get a special invitation to a private forum, where you will get support and answers to all your questions that will help you to transform your body!
• There are 10-yes I said 10- extra bonuses that will also enable you to achieve that sexy, lean body of your dreams!

Now get on over and pick up the most amazing workouts that will help you to burn that belly fat and lose those thunder thighs!

Fat Blasting Boot Camp– Pick up your copy NOW!