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Exercise And Nutrition Tips For Fat Loss

By: Jason Yun

Although you may be confused by all the information out there, fitness and nutrition are not brain surgery!  I’m going to bring it back to the basics and keep it simple. The acronym K.I.S.S. comes into play here: Keep It Simple, Stupid. Here are 2 of my tips for nutrition and exercise to help you look better naked:

2 Nutrition Tips for a Lean, Sexy, Body:

  1. Wake up and eat, do it again 3 hours later, and again, and again....

The days of eating 3 square meals are gone. What they did to a person’s metabolism and fat burning ability was to reduce it to an almost non-existent function.  In order to burn fat and burn it all day, you need to eat a minimum of 5 times a day every 2-4 hours.  What a deal! It’s actually beneficial for you to eat more often!  It’s what’s known as the Thermic effect - the amount of calories it takes to digest, absorb and transport food in your body. 

As great as it sounds, keep in mind that you still need to make sensible food choices. You just can’t out train bad nutrition.  One trip to McDonald’s for a value meal and you’ll pack away 1000 calories in under 10 minutes. To burn those calories, you’ll have to spend hours in the gym!

So what do you want to focus on when you do eat? That leads us into the tip #2:

  2.  Eat foods high in fiber and lean proteins.

Consider fiber when consuming carbohydrates. Fibrous carbs have a very high Thermic effect and fill you up more than carbs without fiber. Focus on vegetables, fruits, whole wheat products or oats. You also want to cycle your carbohydrate intake down as you progress throughout the day.  Start breakfast with more carbs and taper them off for each additional meal.

Don’t forget your lean protein! Protein builds lean muscle and more muscle leads to a more productive metabolism. Protein also has the highest Thermic effect so concentrate on lean chicken, turkey, beef, eggs, milk, fish, and game.



  1. Incorporate full body interval weight training.

This is the kind of stuff that gets your metabolism operating at full capacity and increases your strength - No joke! Targeting specific body parts are simply a joke and a complete waste of time unless you are a bodybuilder. Whole body routines will get the most out of your workouts in the least amount of time.

Add interval training to the mix and you’ll be burning fat all day long and your energy will skyrocket. One of the best intervals you can do is a 50-10 5-exercise split. Simply put, exercise as hard as you can for 50 seconds, rest for 10 seconds and go again with another exercise for 50 more seconds. It’s intense and it works.  Remember to pick a weight that is light enough for you to get through the circuit but heavy enough to challenge you.  Here’s an example of a killer circuit:

Exercise #1: Dumbbell Snatch
Exercise #2: Dumbbell Push Press
Exercise #3: Dumbbell Romanian Dead lifts
Exercise #4: Dumbbell Rows
Exercise #5: Burpees


  2.   Shock the Body!

Doing the same thing day in and day out for weeks, months or even years on end quickly gets boring.  Changing up your routine keeps your workout fresh and makes you more likely to work out. It also keeps your body on alert for what comes next. Your body is smart and will easily adapt to something you do over and over again. If there isn’t enough variety it simply won’t be stimulated enough to entice new gains.

The best part about change is that it doesn’t have to be complicated! A change can be something as small as changing your rest period between sets or rounds or a change in weight, reps, exercise order or any other combination. I like to go full bore and change it up completely- exercises, time, rest, number of sets or rounds, weight, environment-- EVERYTHING! I also like to change the implements. Variety is the key to keeping your body guessing and always growing stronger, faster and better at long and short intervals.

All this is what we do at bootcamp and why I love it so much. Using equipment like kettlebells, medicine balls, sleds, punching bags, barbells, sandbags, body weight, tornado balls, agility ladders and sledgehammers keeps you and your body guessing. Try not to become that mindless gym rat going through the motions and find new exercises to incorporate into your training. Changing it up always hits the body in a new and different way. That challenge is what your body and mind need to get stronger and burn calories more efficiently.

Related Articles:
See Eating Throughout the Day: The Protein Edge
See Circuit Training For Super Fat Loss Article


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