Special Report on Express Fat Loss by Martin Bolduc - HTML preview

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Celebrities have everything to gain by looking their best. Looking good is part of the job description in Hollywood, and actors and other performers can miss out on parts, have a hard time getting through their stage performances, or even get fired if they show up on set looking overweight and out of shape.

And the non-celebs I work with are also very inspired—sometimes desperate—to achieve specific goals by certain deadlines. Looking good on your wedding day, on a first date, or at a class reunion is important—as big a deal as a role is to a television or film star.

You cracked open this report, so I'm sure that you're motivated, too. But you might need an extra push, particularly after you've gotten started. I'm not going to lie to you. Sticking with any exercise and eating program, no matter how bad you want to lose weight and get in shape, is not easy, as anyone who's ever tried it knows—including me.

But I made it, with my Express Fat Loss program that literally saved my life as well.

In April 2007, I was diagnosed with throat cancer. Believe me, I was floored. I feared not only for my personal well-being but for my pregnant wife. Confused, scared, and depressed, I Copyright © ExpressFatLoss.com. All rights reserved.

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decided to make a life change that ultimately saved my life and gave me a positive, healthy outlook on life.

You see, you have to be ready—ready to make an effort—and you have to want to achieve your goal. If you don't really want to lose 10 pounds or fit into that size 8 dress or walk into your twentieth-anniversary party looking fit and fabulous, then there's nothing I can say or do or teach you that is going to change that.

The definition of motivation is simple: "Having the desire and willingness to do something." In other words, it's on you. I'm not some psycho drill sergeant who's going to bark at you (in print!).You don't need that. This report is in your hands because you're a self-starter with a goal in mind.

I'm your coach and your trainer and what I can do for you is offer specific, personalized tools that will make it easier for you to succeed. I will build your confidence by helping you create a program that's right for you and help you track your results so that you can see the progress you've made and be motivated by your success.

What I will also do is remind you, from time to time, yes, you can!

Martin Bolduc, CPT, ACE, BCRPA

Bolduc Fitness Solution, Inc.


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Special Report on Express Fat Loss

Inspiration, Perspiration, Dedication

Because I‘m a numbers person, it has been important for me to understand inspiration, motivation, success, and failure from an intellectual standpoint. In other words, I like data, research, the facts. So I looked at the results of a survey of trainers and also conducted a study of my own to find out what makes some people stick to a plan, while others drop out or never get started.

I was also interested to understand why people thought they were in the condition they were in. In other words, how had they reached a point where they needed me? I surveyed 800

women and men on my website and asked them, ―Why do you think you are overweight and/or out of shape?‖

Here‘s what they said…

 43%: Lack of motivation

 42%: Laziness

 5%: Lack of time

 5%: Lack of exercise/bad eating habits

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Special Report on Express Fat Loss

 3%: Illness

 2%: Pregnancy

Since lack of motivation was the number one reason people ended up out of shape and overweight, I decided to look closely at what caused people to lose motivation. From a survey of trainers, coaches, and other professionals who work with clients, here are the top seven reasons clients don‘t stick to the program:

1. They don‘t know what to do to get good results or are bored by the program.

2. They don‘t like working out.

3. They don‘t have the discipline to stick to it.

4. It‘s too expensive (gym memberships, home equipment, etc.).

5. They‘re too busy.

6. It‘s too hard (inconvenient) to get to the gym.

7. They‘ve tried losing weight before and failed.

Finally, and most important, I looked at the positive—what does motivate someone to work out and eat well, or at least to begin making changes? Here‘s what respondents said…

• 44%: Someone‘s holding me accountable.

• 41%: I love feeling good.

• 10%: I‘ve got a big event coming up.

• 4%: I don‘t like how I look or how clothes fit.

• 1%: My doctor said I had to.

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Special Report on Express Fat Loss

Get Started, Stick To It: The Ten Best Ways

All right. So far, here‘s what we know. The best kind of program is interesting, varied, and somewhat fun; it is convenient, isn‘t too time-consuming, makes you feel good, shows your success, doesn‘t cost a lot and, finally, works.

So with this knowledge plus what I know from working with hundreds of clients, I have come up with ten tips for getting motivated and staying committed to an eating plan and an exercise program…

1. Choose a realistic, reachable goal

People often kid themselves: we think we should be able to see dramatic results right away. Fitness books bank on unrealistic goals. ―Lean, flat abs in just 30 seconds a day!‖

―Drop 10 pounds by June 1‖. . . but it‘s May 30! When you expect a result that‘s not humanly possible, you won‘t see success and you‘ll feel discouraged.

Choosing a realistic goal increases motivation by allowing you to have a win. And that goal has to be your goal, specific to you and the way you live. Everybody and every body are not the same. For example, if you‘re muscular already, you might lose weight very quickly. But if you have a family history of obesity, it may take longer.

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So it‘s key to work toward a reachable goal for you. As soon as you begin to see results, you‘ll be pumped up and inspired to work even harder.

2. Ask the hard question—what is ruining you?

How is this extra weight affecting your life? Then use that answer every single day to keep you moving toward your goal.

So if your weight and physical condition are making your clothes too tight, keeping you from walking up the stairs without huffing and puffing, causing people to make fun of you, or getting in the way of your meeting your soul mate, think about these feelings when you don‘t want to work out or every time you want to eat something that isn‘t good for you. This will remind you why you got started in the first place and spur you to go on.

3. Have a clear method for measuring your results

Statistics don‘t lie, but people do. That‘s why I use numbers and graphs. I look at pounds, of course, but I also take measurements, including body fat. So if the numbers have gone down, clearly the program is working. There‘s no gray area. Seeing results—

in black and white—builds confidence and increases will-power.

4. Make sure your program is tailored to your specific lifestyle Your eating plan and workout program have to be comfortable (well, at least for the most part), convenient, and easy on you; otherwise you‘ll want to skip and cheat (try the

Express Fat Loss program).

For instance, if you hit the snooze button five times in the morning and have to drag yourself out of bed, exercising in the a.m. isn‘t going to work for you. Instead, you‘d do better working out at lunchtime and then eating afterward—or having a healthy snack around 4 p.m. and then exercising after work.

Another way to make your program fit into the way you live is to adjust your current lifestyle to make room for exercising and eating right on a regular basis. So instead of getting out of bed and going straight to your computer to check your e-mail—and leaving no time to eat breakfast before running off to work—change things up.

Eat breakfast first to get it out of the way, and then go to your computer. Or check your BlackBerry while you eat. The important thing is to make it work for you.

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5. Create small wins

Come up with targets that are real to you and that you can accomplish in a reasonable amount of time. Like losing 1 to 3 pounds a week, or 2 inches from your waist in two months. Your targets don‘t have to focus on your body.

You might aim for getting in 1 hour of exercise a day, or cutting out the calorie-rich coffee drink and replacing it with a non-fat cappuccino. These kinds of small wins add up and prevent you from feeling frustrated and wanting to quit.

6. Reward yourself

Of course! As you achieve your smaller targets and bigger goals, allow yourself a reward, like new clothes, a trip, jewelry, a movie, or whatever makes you feel good. (By the same token, if you miss your targets, abstain from any rewards or extra fun until you have earned your way back.) The reward reinforces your success. Food, obviously, isn‘t the best reward.

7. Keep the game fresh

Have you ever seen people doing the same workout for years? I have. And they don‘t look any different. They seem almost robotic when you watch them. Change your routine periodically! It‘s best for you and best for your body. You get better results when you put new stresses—good stresses—on the body.

8. Make adjustments when things aren’t working

If the routine, the time frame, and the meals you have chosen aren‘t fitting you, make adjustments so that they do. There is always a way to fix things and get on track.

Believe me, I have seen and heard every problem, excuse, and disaster. And I have always found a way to make it work.

9. Follow-up is key

Keep track of your changes. Be aware of your weight, body fat, number of push-ups or other exercises you can do, and so on. If your goal is to change your measurements or lower your blood pressure, monitor these things.

Make regular visits to your doctor if you are currently on medications for illnesses or conditions such as diabetes, high blood pressure, or thyroid disease. I have seen many people get off and stay off medications after getting on the right eating plan and exercise program. That should be motivation enough!

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10. Make good habits a habit

The changes you make in the way you eat and exercise shouldn‘t be temporary, just to lose weight. Looking good, feeling healthy, and staying in shape is a lifelong process.

Be sure that the changes you make stay in your daily routine and become your new habits. Once your new, healthy ways become routine, they feel comfortable.

The easier you make things, the more you‘ll want to do them.

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Special Report on Express Fat Loss

The Food Formula

Chances are you‘ve tried to lose weight in the past

but either didn‘t succeed at all or lost some but

weren‘t able to keep it off. That‘s the case with

most of the people I work with.

So before we get down to business and start

knocking off your extra pounds—and keeping them

off for good—it‘s important to understand why

you‘re carrying around excess weight in the first

place and why your attempts to lose it haven‘t


When you come right down to it, weight loss is

really all about fat. And I don‘t mean fat in your diet.

I mean fat on your body. The first thing my clients

always say is ―I need to lose weight; I‘m too heavy.‖

But what they really mean is ―I‘ve got too much fat

on my body.‖

This fat is used as fuel for the body, but it is also the type that looks lumpy and ugly under the skin

when we have too much of it.

Now, if you want to lose weight and maintain good health, it's helpful to understand why body fat is an essential part for weight loss and health. But where our fat is stored is even more important - especially for health.

In simple terms, the more fat we have around our middle (like abdominal fat) the worse for our health. An excess abdominal fat has a strong link to "syndrome X," the deadly quartet of high insulin, high sugar, high cholesterol, and high blood pressure.

Even in you who don't have all these problems, excess abdominal fat is associated with high levels of LDL ("bad") cholesterol and low levels of HDL ("good") cholesterol. Not to mention you won‘t look good on this shape.

Why You’re Not the Biggest Loser

If you‘ve tried to lose fat but haven‘t been as successful as you‘d like, join the club. There are many, many reasons why people can‘t get rid of their stubborn fat. But the top causes—the ones I see over and over—are eating too much; eating the wrong things; and not exercising enough or correctly. Since this chapter covers food, let‘s focus on the first two.

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1. Eating too much.

Apparently, it may be more complicated than you imagine. Most people are notoriously off base about how much they‘re eating, particularly at one sitting. Portions are often hard to determine, especially in these supersized times. Even people who are trying to do the right thing get it wrong and may be consuming more than they think.

For instance, weight-loss programs describe one portion of protein as being about the size of your palm. But what if you‘re an average-size woman with really big hands?

Also, consider thickness. It‘s one thing to eat a thin-sliced chicken breast the size of your palm and another to eat a palm-sized steak that‘s 4 inches thick. The bottom line is, if you are eating too much—more food than your body can possibly use—you will have extra fat.

2. Eating the wrong thing.

Some people cut back on how much they eat, but what they do eat isn‘t good for them.

For example, many people have told me that they skip breakfast and then eat a big lunch. By 3 p.m., they‘re exhausted, looking for a quick energy fix. So in the late afternoon, they go for the proverbial ―police officer‖ snack: coffee with cream and sugar and a donut.

In science terms, here‘s what happens: the body responds to all that sugary, processed, low-fiber food by producing more insulin. The ―insulin response‖ works this way: as blood-sugar levels increase, the body responds by releasing insulin. Insulin is the ultimate fat-storing hormone—a hormone that moves glucose (sugar) from the blood into the muscles and fat cells for storage. So even if you haven‘t eaten that much, what you did consume is stored as fat.

This kind of eating pattern is unhealthy since the food is low in fiber and generally deficient in nutrients. Plus, it‘s usually accompanied by a ―crash.‖ See, insulin is also called ―the hunger hormone.‖

Once it drops your blood sugar to its lowest, it causes cravings for more high-carb foods, and guess what? You eat more high-carb foods, you store more fat, and the cycle keeps repeating itself.

With the Express Fat Loss program you can find out how to eat and still losing weight!


Go Ahead, Lose It!

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Now we understand the bottom line: If you reduce body fat, you will lose weight. The big bonus is that you‘ll lose inches as well!

For the record, I am not from the ―one diet fits all‖ mentality. I am a firm believer that eating plans must consider individuality because there are so many factors involved in why some people lose weight and others don‘t.

Having said that, there are some specific guidelines that seem to work very well with almost everybody. These are the basis for a good program. From there, you can tweak it to suit your individual needs. So, what does the perfect food plan look like?

It would have these seven things:

1. The magic number of total daily calories for you to lose weight. First, using an online calculator, you‘ll determine your basal metabolic rate (BMR). In English: how many calories you burn at rest. This is the daily caloric requirement to maintain your current weight. Second, you‘ll factor in exercise by calculating your total caloric requirement. Of course, you‘re not doing nothing all day. If you do exercise, the amount of calories you need to maintain your current weight will be higher—yeah!

Finally, you‘ll come up with your magic number: adjusted total calories—how many calories you can eat in a day and lose weight and fat. For example, a thirty-year-old woman who is five feet four, weighs 150 lbs, and is moderately active can eat 1,586 calories per day and still lose.

2. The right amount of protein, carbohydrates, and fats in each meal. This is different from the old-school method of ―food combining‖—which meant not eating certain foods, like meat and fruit, together at one meal. Eating the right combination of foods simply means eating meals containing a protein, vegetables (Fibrous carbs), and good source of fat. Eating this way will keep your blood-sugar and insulin levels in check to prevent fat storage.

3. Meals every 2 to 4 hours consistently every day regardless of your old meal-skipping habits.

Consuming several small, balanced meals—plus a couple of snacks—keeps your blood-sugar levels even to prevent your body from storing fat. Plus, your energy level will stay up and you‘ll avoid the kinds of highs and crashes you may have gotten used to but which have been hurting you.

4. No processed, junky foods loaded with refined sugar, hydrogenated oils, or trans fats. Sugar is destructive. Period. Bad fats are destructive. Period. High amounts of sugar in the blood guarantees high insulin (hello, diabetes!), along with high triglycerides and cholesterol—all bad stuff.

5. No alcohol. Unless it‘s your twenty-fifth wedding anniversary or you finally received your PhD, cut out alcohol completely—at least for a while. It has almost twice the number of calories as protein and can cause carbohydrate cravings. Drinking makes weight loss much more difficult. Consuming hard liquor, like vodka or gin, slows the metabolism down for hours, and it also enhances fat storage. Ouch!

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6. Lots of water, instead of sodas (diet or otherwise) or other calorie-laden beverages. You‘ve heard this before, but it‘s worth saying again—you must consume eight glasses of water a day.

Everybody—even my three-year-old son—knows that the body is made primarily of water. The body needs it. Drinking lots of water allows the brain to function, the heart to beat, the lungs to work. Best of all, water aids the metabolic process, which allows your body to process food. So get in the habit of drinking water all the time.

7. A commitment to change. You‘ll need to make serious ―lifestyle adjustments‖ since your current lifestyle isn‘t working for you. This is where Commitment with a capital C is critical.

Your routines and habits have gotten you into the condition you‘re in now. It‘s time to Change (with a capital C).

What’s So Bad About Diet Soda?

Stacks of research have linked drinking regular soda with obesity. But diet soda‘s not the answer either. New research has found that adults who drink regular soda (otherwise known as liquid candy) or diet soda have about a 50 percent higher risk of metabolic syndrome—a condition marked by high blood sugar, high blood pressure, high triglycerides, and obesity. All these double your risk for heart disease, stroke, and diabetes.

Another study, out of the University of Texas, noted that drinking even one diet soda a day increased the risk for being overweight by 41 percent. How? It may be that the sweet taste without the calories somehow affects the primitive appetite-control mechanism in our brains.

This then triggers cravings and causes us to eat much more food. It‘s like we are searching for those ―missing‖ calories. Plus, most diet sodas contain the artificial sweetener aspartame, which breaks down in the body to formaldehyde, a known poison. So, when it comes to soda, I listen to Dr. Jonny Bowden: ―Bottom line: soda‘s just about the worst drink possible—and that goes for both the regular and diet versions.‖

Stick to water.

Even if you aren‘t on a fat-loss program, you should still be drinking at least 64 ounces of water a day to maintain a normal healthy metabolism. If you have trouble getting enough, try keeping a 32-ounce bottle with you that you can refill. Put one in your car, office, gym bag, hotel room; take one on the airplane, to a business meeting, or social gathering and to every other possible event or place that I didn‘t mention.

It should be a part of you wherever you go. Always. The best kind of water is either purified or the tap water. Purified water represents the purest available form of bottled water on the market and has seen a surge in popularity among bottled water drinkers as more and more people seek purity. However, some municipal water in this country is so good that we don‘t ever really need to import another bottle from France, Italy, or some obscure island.

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Any Questions?

Regardless of the deadlines my clients are working toward, I‘m often asked a number of questions about what to eat and what not to eat while on my program. Here are answers to some common concerns:

Can my wife use this program? I don’t want her to look like a bodybuilder!

Don‘t worry, The Express Fat Loss Program is designed for men and woman. If your wife uses this program, she won‘t end up looking like a bodybuilder. Instead, she will lose her weight, get into shape and look sexier.

I’ve been told that when I’m dieting I should eliminate wheat, dairy, and sugar. Is this


Maybe. Wheat, dairy, and sugar may slow down weight loss for some people. Many nutritionists and holistic professionals recommend that you eliminate these foods if you are particularly sensitive to them—some people are even allergic.

Not to mention that non-organic dairy products are loaded with antibiotics, hormones, and other drugs used to keep the cows healthy and fat. Yes, fat! If you choose to eat dairy, go for the raw or organic no-fat types. If you feel your weight loss is slower than what is expected on your deadline plan, consider eliminating these products one at a time.

What’s the deal with artificial sweeteners?

To me, this falls into the category of religion and politics. Some nutritionists are completely against all artificial sweeteners and others are okay with certain ones. Here‘s my take on them based on the information we have available to us today.

Equal (aspartame)—One thumb up, one thumb down. The FDA has reported side effects like seizures, dizziness, increased liver enzymes, visual impairment; however . . .many people never experience these symptoms.

Splenda (sucralose) and Sweet‘N Low (saccharin)—Two thumbs up. Splenda has the best reports to date.

Sweet‘N Low, although banned many years ago when it was associated with cancer, has since been put back on the safe list. The link to cancer showed up in research conducted on rats—

which ingested enough to saccharin to equal eight hundred cans of diet soda a day. No wonder they developed tumors!

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Stevia—Two thumbs up. This is an herb that has a definitive aftertaste. Other than that it seems pretty safe.

Sugar Twin (cyclamates)—One thumb up, one thumb down. This has caused cancer in rats, but is still on the safe list. Most nutritionists feel that in small amounts it may be okay.

Can I eat protein bars on any of the deadline programs?

Well . . . no. Protein bars seem innocent when it comes to carbs, but many of the labels are misleading. Often they say something like ―only 2 grams of usable carbs.‖ What does that mean? It refers to sugar alcohols that don‘t have the same effect on blood sugar as other carbs do. But they‘re still carbs. Once you move to your maintenance program, you can have bars periodically. But until then, steer clear.

Are protein-powder shakes allowed on the deadline programs?

Absolutely! In fact, they are a great source of protein when you are tired of eating fish, chicken, and turkey. They‘re also quick and easy to make and take with you. I travel a lot, and taking protein powder in small bags has saved me numerous times when there was not much else available. But avoid shakes labelled ―meal replacements.‖ Protein powders are all protein with no other ingredients. Meal-replacement shakes have protein, carbs (often in the form of sugar), and fat. Stick with the pure protein powders.

Can I eat meat in my diet?

Of course! There‘s no need to exclude meat. By eating some good proteins such as chicken breast, lean pork, turkey and shellfish will help give you a healthy diet. And choose organic where possible – it‘s more likely to have been raised without drugs or chemicals.

The protein in chicken, particularly the chicken breast, is of high quality and should be included in your diet. Just a piece of chicken breast of about 150-200 grams can give you a high protein value of between 45-60 grams. It is one of the most popular protein foods for many bodybuilders and is eaten just about every single day.

Turkey is low in fat and high in protein. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. In addition, a new study released in the journal Obesity found that including protein from lean sources of pork in your diet could help you retain more lean body mass, which includes muscle, while losing weight at the same time.

What about fish—are some better than others?

Yes. My weight-loss plans call for a moderate amount of protein, so if you don‘t eat meat—and even if you do—fish is a great choice. These fish choices are higher in omega-3 fatty acids and Copyright © ExpressFatLoss.com. All rights reserved.

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low in contaminants:

 Anchovies

 Herring (Atlantic)

 Sardines

 Shrimp

 Striped bass

 Tilapia (U.S.)

 Wild salmon (Alaskan)

Are all vegetables allowed on your eating plan?

Not all. You can take few starchy carbs after your workout, such as parsnip, yam, and sweet potato. Adding parsnips to your diet is a good way to get vitamins, minerals and fiber. Yams are rich in fiber so they can fill you up without filling out your hips and waistline. While sweet potatoes contain dietary fiber, carbohydrates, protein, vitamins A and C, iron and calcium.

Is it okay to use cooking sprays when preparing food?

Yes! In fact, it‘s the best way to cut unwanted fat and calories that come from using butter, oils, and margarine.

What about salad dressing sprays instead of salad dressing?

An excellent choice! Salad sprays taste great, and ten sprays contain about 1 gram of fat, 1

gram of carbs, and only 10 calories. Pay attention to sodium, though: 100 milligrams per ten sprays. Still, not bad!

Now you know why you may have had trouble losing weight in the past and the basics about how to get rid of it. You need to collect lots of very specific data, and you will use this information to design your very own personalized food plan.

It's essential that you have a plan and that you work the plan. When you have a course of action that is specific, you can't deviate from it. This ensures your success. And success here means losing weight.

So please, don‘t waste your time for weeks and even months with the wrong program. In many cases, people workout for a certain period of time with NO RESULTS. The problem is not you, but your workout program. By using Express Fat Loss program you are guaranteed to put together the picture of your dream body.

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The Exercise Equation

Whether you have six months or six days, without a doubt, you can lose weight just by adopting a smarter, healthier way of eating. However, without exercise, your body will be thin but flabby, and your metabolism will be sluggish.

Adding cardiovascular, strength, and flexibility training into the mix will get you toned and tightened and rev up your metabolism to speed weight loss and keep off the pounds. It doesn‘t have to take a lot of time, either.

I‘m all for working efficiently. But the one thing I do ask of you is that you train hard . . . at whatever level you fit into at the time. Believe me, you don‘t get results from days, weeks, and months of namby-pamby workouts.

Without strength training to develop muscles and the heart-pumping element to help shed fat, you‘re not going to get results—period. But let‘s face it, you don‘t have time to work out for several hours a day; that would be like having another full-time job.

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One of my best methods is to combine strength training and cardiovascular exercise to minimize your workout time but maximize your results. There are many different ways to train both energy systems at the same time.

For example, circuit training. As you move through a series of resistance exercises and cardio stations, or ―circuits,‖ you keep your heart rate up while increasing muscle tone. Peripheral Heart Action (PHA) training is similar to circuit training but even tougher since it involves heavier weights.

The exercises are strategically ordered, with lower body followed by upper body, followed by lower body, et cetera. This adds a tremendous cardiovascular effect. Both of these workouts are multipurpose and result in faster benefits in less time than doing weights and cardio separately.

How Hard Are You Working?

How do you know if your workout is effective? Are you getting a good workout or coasting, barely breaking a sweat? Use these four ways to gauge cardio intensity: 1. Wear a Heart Rate Monitor.

This is the simplest, most effective way to measure cardio training. You can monitor your heart rate at any given moment of your workout without stopping by wearing the chest strap and watch or any of the various styles of heart monitors. There is even a new heart rate ring available from Lifespan Fitness that fits on your finger, and most cardio machines now have built-in heart-rate monitors.

2. Determine Your Training Heart Rate.

Your training heart rate is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working. There are many ways to measure exercise intensity. Each and every person's training zones are very individual and need to be determined before using a heart rate monitor to effectively help you while training.

3. Monitor Your Rate of Perceived Exertion.

Your Rate of Perceived Exertion is how hard you feel you‘re working out; how hard you‘re breathing. On a scale of 1 to 10, 10 means you‘re at your max, while 1 is easiest.

Aim for an intensity of 3 to 5 if you are a beginner and 4 to 7 as you progress to ensure a good workout.

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I Know I Should Exercise, But . . .

In my business I hear a lot of ―buts.‖

Of course, many of these excuses are valid. However, if you want to get in shape, feel good in body and mind, and lose weight, you‘ve got to work out. And if you choose your exercises wisely, and do them correctly, you‘ll have fun and feel great. So let‘s have a conversation: I would exercise, but . . .

You: ―I’m too busy.‖

Me: ―What you‘ve been ‗busy‘ doing is making you fat! Change your work schedule, get up earlier, come home later. Do what you have to do to make it work. Redesign your life so that it works for you, not against you.‖

You: ―I hate going to the gym.‖

Me: ―Well, there‘s the obvious solution, which is to work out at home or get a gym buddy to help distract you from your hatred of the gym. But the more important and less obvious solution is to change up your routine. There are countless exercises and variations of these Copyright © ExpressFatLoss.com. All rights reserved.

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exercises to make your workouts fun, challenging, and motivating. Once you start having a good time, it won‘t matter where you‘re working out; you‘ll want to do it.‖

You: ―It’s boring.‖

Me: ―Trust me, you could never do the same workout until the end of time. By changing the number of sets and reps, the order of exercises, the equipment used—or maybe just using body weight, or even doing exercises according to seconds or minutes instead of reps, for example—you will experience a different feeling every time you train.

This is the key to staving off boredom. If you happen to be interested in an activity like bowling or a sport like basketball or softball, you can tailor your workouts to make you better at those games. You can also change your environment by exercising outdoors, like at the beach, in the mountains, or at a park.

One more thing. Many people think that they have to do dreaded, boring, pain staking slow cardio that everyone hates. Why suffering yourself if you can lose weight without the long and boring tedious cardio workouts you may have been doing? With my Express Fat Loss

program, you can keep things interesting!

You: ―I’m too tired.‖

Me: ―Assess why you‘re tired. If it‘s because you‘re not getting enough sleep, get some. If it‘s because you‘re sitting at a desk all day—I don‘t buy it. You may be mentally fatigued, but your body has plenty of energy. Try doing your workout first thing in the morning and you‘ll feel energetic all day. Commit to it for two weeks and see what happens. You won‘t remember what it felt like to be tired.‖

You: ―I’m too fat to exercise.‖

Me: ―Nice try. Even if you‘re a hundred pounds overweight, you have to start somewhere.

Walking should be your primary focus as well as sticking to a solid eating plan.‖

You: ―I don’t know what I’m doing.‖

Me: ―Then why don‘t you try my Express Fat Loss program? You got nothing to lose (except your weight). Playing dumb may work for you in other areas of life. On the other hand, this can be a valid point. But the Express Fat Loss program gives you the guidelines to do the right thing, so no more excuses!‖

Copyright © ExpressFatLoss.com. All rights reserved.

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Special Report on Express Fat Loss

What Went Wrong?

If you‘re like many of the people who have come to me, you may have started an exercise program but became frustrated when you didn‘t lose weight—or didn‘t lose it fast enough. Not seeing results quickly may have gotten the best of you, and you dropped out. What did you do wrong? Let‘s take a good look so that it never happens to you again.

Maybe you are the person who gets gung-ho about starting an exercise program and hits it hard for a month or two and then the gym membership card slips to the back of your wallet and eventually gets removed and retired to a drawer in your desk. Or are you the one who goes to the gym day in and day out, week in and week out, but still looks the same?

Do you try every class known to man- and womankind only to find yourself exhausted from running around town and hundreds of dollars poorer to boot? Do you find yourself wanting to change your body, your bad habits, your life, but just don‘t know how to do it or where to start?

Do you feel that you are so far gone and out of shape that you are embarrassed to walk into a gym or even ask for help? Have you bought every product ever advertised in a television infomercial only to find that they really don‘t hang clothes that well?

If you are nodding your head ―yes‖ to any or possibly all of these questions, I understand.

Why? Because I have met every single one of you (at least once). There are only so many reasons why a human being is out of shape and stays that way. It‘s really not an unsolved mystery. So let me take your hand and lead you to the land of success.

My goal was to come up with the program that people could get access to and start immediately on their road to better health and weight loss, and that would offer solutions for everyone regardless of weight, gender, body type or fitness training experience.

And that program is the Express Fat Loss program.

Copyright © ExpressFatLoss.com. All rights reserved.

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Special Report on Express Fat Loss

SHHH: The Best-Kept Weight-Loss Secrets!

You know you are experiencing yo-yo dieting, but do not know how to stop it. It is time to get your balance back. Here are the power of the Four Wheels you might not have thought of: 1. Cardio

Beginners are at a crucial juncture: they've made the decision to get into shape and realize they have a myriad of options in front of them. Make the wrong decision, and you'll potentially derail your progress for months (or sometimes even years).

In my Express Fat Loss program, you're about to discover the truth about cardio workouts to burn fat and lose more belly fat in less workout time. Everything you know about cardio is about to change.

2. Strength training

The general opinion when the general public here the word "Weight Training" is of oiled up, macho, muscular men flexing and showing off there muscles. This view often shies a lot of people away from lifting weights....especially women.

Let me tell you, a strength training program is much different than a bodybuilding program. In order to setup a proper strength training routine, you need to understand Copyright © ExpressFatLoss.com. All rights reserved.

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Special Report on Express Fat Loss

how a muscle gets stronger. If you fail to understand the physiology behind getting stronger, you will put together a sub-optimal strength training program.

A good strength training plan should focus on making a muscle more efficient. Your strength training program should be based around performing heavy weights and low repetitions.

3. Nutrition

Chances are your nutrition is terrible. Or at the very least, your nutrition plan is good but you allow yourself far too many treats. You can't succeed in your fat loss program if you have no plan in your diet.

I need to bring up this point because of the many emails people send me about their nutrition. From what I read, most people's nutrition plans are far too poor to allow them to lose fat. And yet they are working harder than ever in the gym and wondering why they aren't losing fat.

No workout will help you build muscle and lose fat if you keep eating at fast-food restaurants, drinking sugary sodas, and raiding bags of leftover mini-candy bars. And it's frustrating because the secrets to fat loss nutrition are so simple. It‘s in the program!

4. Flexibility and Rest

No matter what your age or what you do physically, from the time you get up to the time you go to bed, you should try to periodically get in some form of stretching / flexibility movements.

Lastly, get enough rest. Remember the majority of muscle growth occurs when you are resting. When you work out you tear the muscle down. After workouts your body builds the muscle back up, stronger and bigger than what it was before.

I often notice that people who don‘t get enough sleep have trouble losing weight. Here‘s the reason: stress makes you fatter! You‘ve heard of cortisol? It triggers insulin secretion and can cause insulin resistance. It breaks down muscle tissue and reduces your metabolic rate. And if that isn‘t enough, stress causes you to store fat around your middle, of all places!

So be sure to get the good solid 7 to 8 hours of sleep experts recommend.

I am a firm believer in not messing with success. If a program is working, monitor progress and stick with it. Once it stops producing results, try different strategies to see if you can get progress moving again.

Copyright © ExpressFatLoss.com. All rights reserved.

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Special Report on Express Fat Loss

Most people come to me with very little experience on how to effectively balance weight training, eating correctly, and cardio / aerobic workouts. My job is to help them establish a foundation to build upon and hopefully stay committed to for the rest of their lives.

That‘s why I created the Express Fat Loss program. This program is for anyone who wants to know how to physically transform….whether lose body fat….or gain muscle….or define and tone….or just feel good….BREAK ON THROUGH is for you.

Copyright © ExpressFatLoss.com. All rights reserved.

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Special Report on Express Fat Loss


I truly hope that you will keep this mini report on your ― shelf‖ and refer to it whenever you feel the need. My personal goal was to educate you enough so that you will always have the ammunition you need to have the body that makes you feel good.

And what you‘ll find is that maintaining that body is easier than you thought if you just keep these good habits in place. After all, as Kobi Yamada said, ―Be good to yourself. If you don‘t take care of your body, where will you live?‖

To your new slim body,

Martin Bolduc, CPT, ACE, BCRPA

Bolduc Fitness Solution, Inc.


Copyright © ExpressFatLoss.com. All rights reserved.

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Special Report on Express Fat Loss

“Martin Bolduc conquered adversity in his life to get control of his body and become an inspiration for us all. That's why I recommend Martin's „The Ultimate Guide to Express Fat Loss.‟ It's thorough and easy to understand, and wil help you improve your physique.”

Lee Labrada - 1985 Mr. Universe

Copyright © ExpressFatLoss.com. All rights reserved.

Page 28

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