Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight Loss

The 10 Commandments of Fat Loss

August 28, 2009

The 10 Commandments of Fat Loss

This is a guest blog post by my friends Forrest Folen and Roy Schuhmacher. They are the owners of Fit For Life Solutions. They have helped hundreds of people get in the best shape of their lives. You find out more about them at the bottom of this page. I want to formally thank them for writing this blog and helping me educate my subscribers. PLEASE BE KIND ENOUGH TO THANK THEM FOR SHARING THIS GREAT INFORMATION BY LEAVING A COMMENT.


The following are 10 listed “commandments” to help ensure your fat loss success.  Within each commandment is an exercise to help move you toward your goal.  Although gathering information is a necessary part of the process to make change, action is what will separate you from the pack of “information gatherers”.  We encourage you to read the following with the knowledge that action, driven by the passion within you to make a change, is the ultimate tool for creating your best YOU!

1)  Thou shalt cultivate a burning desire to lose the fat. That’s right, everything starts with desire.  You have to want it bad enough to make a change.  Your desire comes from the two extremes of pleasure and pain.  You either want it bad enough because you feel your life will become much better when you’ve achieved your ideal body, or you want it bad enough because you’re sick and tired of the pain being overweight is causing you.  In both cases, desire is the fuel for the fire.  When your desire burns deep enough, you won’t sit around waiting for fat loss to happen, you’ll go out and make it happen!


Desire Exercise – Write down all the reasons why you desire to lose weight and get in shape.  The deeper you dig, the stronger your desire will become!

2) Thou shalt make a commitment to live a healthy lifestyle. Ah yes, commitment – a scary word for many of us.  However, if you think back on your life and anything of value you’ve ever achieved, you achieved it because you made a commitment to it at some level.  This is so important that it’s not just a commandment…it’s a universal law!


Commitment Exercise – Make a commitment to yourself today (if you dug deep enough on your “Desire Exercise”, you’ll understand why it must be today and not tomorrow that you make your commitment!).  Your commitment can be as simple as writing in your calendar all of the days you are going to exercise this month. Your commitment can also be to find a trainer or fitness boot camp you can sign up for online, and yes, do it NOW!  Whatever you decide to commit to, take action ASAP!

3) Thou shalt call upon the unstoppable power of consistency. We can’t stress this rule of fat loss enough.  Once you find the road that leads to fat loss, walk it slow and steady. Stay with the program.  Your goal is to create a lifestyle of exercise and proper eating habits.  Once a habit is formed, it becomes as easy as brushing your teeth in the morning – you don’t have to think about it, you’ll just do it!


Consistency Exercise – Research shows that 21 days of repetition creates a habit.  For this exercise you must do something each day that is aligned with your fat loss goals.  We recommend finding 3 things to change each month and make them stick.  What should you change?  Look through the next few fat loss commandments and start applying them!

4) Thou shalt eat 5-6 small meals a day. It seems paradoxical that we’re telling you that to lose weight you need to eat more often, but it’s true!  Research has shown that eating smaller meals throughout the day balances your blood sugar levels, keeps hunger at bay, generates a metabolic boost called the “thermic effect”, and helps prevent you from eating large meals that end up being stored as fat.  As a general rule for each meal, you should be eating a carb with a protein source, and look for healthy fats (see EFA’s below) along the way.  Think about this: If you eat at regular intervals throughout the day you’ll never feel hungry.  If you never feel hungry, don’t you think it would be a lot easier to pass up the junk-food temptations?  Sure it would!


Eat 5-6 Small Meals a Day Exercise – Your body will learn to burn fat for energy once it knows you’re eating at regular intervals.  For this exercise you will need to plan a 3-day, rotating nutrition plan for yourself.  Write down what you will eat for breakfast, snack #1, lunch, snack #2, dinner and snack #3 for all 3 daysRemember: If you fail to plan, you plan to fail.

5) Thou shalt keep a daily food log.  Although this is number 5 on the list, it’s the most important if you really want to see the pounds come off.  Although a lot of people say they are eating “healthy”, they’re not necessarily eating in the correct amounts.  Weight loss happens when you create a caloric deficit.  Create a deficit of 3,500 calories and you’ll burn off 1 pound of fat.  However, for the purposes of living a healthy lifestyle and losing fat (not muscle) we must ensure adequate amounts of protein and essential fats during the time we restrict our calories.

food journal

Food Log Exercise –  You can starve yourself, but what will that get you?  You’ll be moody, you’ll lose muscle mass, you’ll lower your metabolism.  No – that’s not a good approach at all.  We recommend going on or, creating an account, and logging your foods.  Again, very important.  This exercise will make or break your weight loss success.

6) Thou shalt eat slow. – Take your time, let your stomach realize you’re full.  Don’t just shovel your food down because your hungry.  It takes about 15 minutes for your stomach to send a message to your brain saying that you’re full.  So take your time and chew slow.  You’ll end up eating less and enjoying your food more.


Eat Slow Exercise – Try this exercise I learned from my martial arts master (  Grab a piece of fruit – a banana, some berries, an apple or an orange will work just fine.  Take a bite like you normally would eat it.  Now try this.  Instead of just taking a bite, look at the fruit.  Observe it.  Use your senses.  Feel it.  Smell it.  Think about where the fruit came from – what was it’s source, and think about the journey it took to get into your hand now?  Now take a bite.  Chew slowly.  Feel the fruit in your mouth.  Really taste it, feel the texture, then swallow.  Did it change your experience?  Do you think it would help you be more aware if you always ate in this way?

7) Thou shalt eat fruits and vegetables daily – Your mother was right!  You need to eat your fruits and vegetables every day.  We recommend 5-6 servings of vegetables and 4-5 servings of fruit.  It’s easy to do, you just have to plan it out.  If fat loss is the goal, then fiber intake is important.  Don’t forget that you’re getting in lot’s of vitamins and minerals essential to keep your body running strong during your day and during your workouts.


Eat Fruits and Vegetables Daily Exercise – This exercise is part of your food planning.  We’d like you to plan your snacks by pairing up a fruit with a protein.  How about cottage cheese and a peach?  You can also try apple slices w/ organic peanut butter.  Can you think of other combos that would go well?  You can even mix fresh berries in a whey protein shake!

8) Thou shalt drink water to stay well hydrated.  You should consume about 3/4 gallon to 1 gallon per day of pure water.  Sorry, but your diet coke doesn’t count.  Our bodies require the purity of water to run at optimal levels.  Research shows that our bodies show a significant decline in performance when we are even slightly dehydrated.  NOTE – If you need to sweeten up your water, try stevia, an all natural sweetener high in inulin fiber, (which is a soluble fiber that aids fat loss and has several other health benefits).  You can also try adding fresh lemon into your water.  Another good tip is to drink coconut water for electrolytes and hydration.  Coconut water works like Gatorade, but without the high fructose corn syrup.


Drink Water Exercise – Your homework for drinking water is to go out and purchase a gallon of water.  Start your day in the morning by drinking a tall glassful.  Keep drinking it throughout the day.  You might feel strange, carrying a gallon jug of water around all day…and people may even stop you and ask you what you’re doing.  You’ll also end up going to the restroom a bit more than usual.  All of this is OK – don’t worry, change is supposed to feel strange.  Welcome to our world!

9) Thou shalt consume EFA’s daily. EFA stands for Essential Fatty Acid and are known to many as the “good fats”.  Research has shown many benefits to consuming EFA’s daily, including fat loss.  I like to think of EFA’s as the oil to my engine.  If you have the right amount of oil, your engine runs smooth.  If you don’t, your engine starts to break down.  There’s a lot more to it than we can cover here.  I suggest learning more about EFA’s, especially about the Omega-3’s and how research has shown that 25% of our population has hardly a trace of this very important EFA!  You can learn more from this article:


Consume EFA’s Daily Exercise -Your assignment, should you choose to accept it, is to find yourself an Omega-3 supplement and consume EFA’s daily.  Try flaxseed, almonds, walnuts, extra virgin olive oil, salmon, or fish oil supplements.  Your body and your brain will thank you!

10)Thou shalt make exercise an essential part of your lifestyle. You didn’t think we were going to forget about this one, did you?  Yes, exercise needs to become part of your lifestyle, and your fat loss goals.  I could go on for days about the benefits of exercise, but for now, I’ll focus on how exercise will help you burn off the fat…and keep it off!  You see, weights training (or resistance training) helps you build muscle.  If you increase your muscle mass, you increase the rate at which your body burns calories.  In other words exercise boosts metabolism.  The best exercise for fat loss is a high intensity circuit-style workout using compound exercises and their variations (example – squats, lunges, push-ups, one-arm rows, etc.)  This type of exercise regimen works in 3 ways:  1) Burns calories 2) Promotes/maintains muscle mass and 3) elevates metabolism through EPOC (Exercise Post Oxygen Consumption).  Many fat loss boot camps use this approach.  It works!


Exercise” Exercise – Your homework for exercise is to learn how to do it right, and to find someone who will help you stay accountable.  I suggest finding a reputable trainer or boot camp in your area.  Knowledgeable friends can be an asset too, but friends have the tendency to flake out, whereas a good trainer or boot camp will always be there ready to go!


Lastly, try to keep in mind that although fat loss is a worthy goal towards making you a better person, take time to remind yourself that you are a great person right now as well.  It’s good to know your weaknesses, but be sure to acknowledge your strengths, too.  There will be obstacles along the way, but take solace in knowing that others have been in your shoes and have made it – so you can too!  We leave you with the following quote on the importance of attitude from Thomas Jefferson:

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. “

Yours in Good Health,

Forrest Folen, MCT and Roy Schuhmacher, BCTS

Owners – Fit For Life Solutions and Fit For Life Bootcamp




Filed under Blog, Expert Advice, Nutrition Tips & Strategies, Weight Loss Strategies by

Permalink Print 9 Comments