It's getting a little late here back in Sweden, so I am just about to go to sleep, but before that, I just wanted to share with you one of my true inspirational sources in life - Rocky Balboa.

I know I have said it before and I say it again, he is movie character, but what he stands for and represents is amazing, and you can't do anything but admire this man.

I have had a lot of comments from my Swedish friends and clients regarding My Creed video, and that has to do with the fact that they aren't able to read all the text before the next picture shows up.

To help them out a bit, I am taking out one part of the video where it is a lot of text, and that's the quote by Rocky, in his famous speech to his son in Rocky Balboa (2006).

I wouldn't lie if I told you that I have seen this video more than 100 times, and it still gives me goosebumps every single time. Every word is so true, and it means so much to me, and when times are hard, I keep referring back to this video to remind myself to get back up again, and never give up!

That's today's lesson! Take a look at the video and let me know what you guys think!




Jonas

PS. For more inspiration like this, click here to check out My Creed video, if you already haven't done so!

Today I got this email from my mentor Dax Moy through his world-famous goal achievement program - The Magic Hundred.

Check out the story:

=======================================================
A young boy sat in the living room with his father occasionally trying to get his Dad's notice for a game he was playing, a drawing he'd done at school or to tell some tale or other about the adventures he'd had at play that day.

This evening, like most in that house, the father simply said 'not now son, I'm busy. Let me read the paper in peace. I'll play with you when I'm done'.

The boy, like most evening, waited patiently and yet... nothing. Finally, the boy said 'Daddy, can I ask you a question?' to which the father said 'oh, alright, if it'll get me five minutes of peace!'

"How much do you earn an hour?"

The father was outraged.

"What kind of question is that? It's none of your business!... why do you want to know?" The boy looked sheepish but said "oh, nothing. It's ok" and turned back to his toys.

The father sat incredulous in the chair but finally said "Ok, if you must know, I earn £20 an hour and I work very hard for it" With a half smile the boy said "Thankyou daddy, I'm glad you told me" and rushed off to his room leaving the puzzled father alone with the paper.

About a minute later the boy came back in and said "Daddy... can I borrow £10?" "What?? You ask me how much I earn and then ask to borrow money? Go to your room for your cheek!" and he sent the boy off to bed.

The father sat there feeling first angry, then annoyed and finally outright puzzled about what the boy had asked. "What is he up to?" the thought.

After a little while, he went in to the bedroom where the boy lay sleeping and watched his little chest rise and fall with each breath. As he leaned over to kiss the boy goodnight, the little fellow opened his eyes and said "Sorry daddy, I didn't mean to make you angry"

"That's ok" the father replied and, feeling bad for snappping at him earlier reached into his pocket and handed the boy the £10 he'd asked for.

The boy's face lit up and he cried "Thankyou, thankyou". 'Obviously this is important thought the father', "What are you going to buy?" he asked?

With that, the little boy reached under his pillow and pulled out 2 crumpled £5 notes that he'd obviously been hoarding for something special.

"Well Dad, now I have £20... I was kind of wondering..." he stammered, now shy "... can I buy an hour of your time just for the two of us?"
=====================================================

When I received this from Dax I knew I just had to share it with you. Without me saying anything about what this story means to me, I'd like you to stop and really think what it means to you!

Take a minute or two and let me know about in the comment field here below!


Jonas

PS. Click here for more information about The Magic Hundred

For decades, people have been taught the wrong methods. They have been focusing on the number of calories they burn during their workouts.

Some do cardio machines for two hours at low intensity because “they need to burn 700 calories.”

They do low-intensity cardio since they believe they will get rid of more fat since the percentage of fat being burned during low intensity training is higher than during high intensity training, but in reality, high intensity training burn more overall calories and even if the percentage is lower, the end results still means more fat burned during high intensity training.


There are different ways you can use high-intensity interval training. For some, it might sound like running cross-country for an hour, but that’s definitely wrong.

High-intensity interval training involves time-effective workouts, such as interval training and circuit workouts.

HIIT has been shown to burn up to 6-9 times as much fat compared to steady state cardio (long distance running, walking, etc). The same research also shows that while steady state cardio improves your aerobic (with oxygen) capacity, it shows no improvement on your anaerobic (without oxygen) capacity.

HIIT doesn’t just get rid of the fat faster than steady state cardio. It also improves your anaerobic capacity, your aerobic capacity, your speed, and your explosiveness.

So, whether or not you are an athlete, you should implement HIIT if your goal is fat loss, muscle building, or improved health!

Stay strong,
Jonas

Click here for HIIT based workouts!

For those of you who are familiar with the Burn Fat at Home program, you know that in order to perform the program, I recommend a pair of adjustable dumbbells, a set of resistance bands, and some kind of chin-up bar.

In this blog post today I am going to focus the first tool I mentioned - adjustable dumbbells.

There are a whole bunch of different type of adjustable dumbbells out there today, but I have found especially 1 brands I like, and let me tell you why.


The company behind PowerBlock uses the statement "World's Best Dumbbells" when you arrive at their website, and that's pretty catchy, right?

Well, to be honest, they may actually be right about that statement. But before I say anymore, if you are one of those people who feel the design is nr.1, then you may wanna reconsider the PowerBlock. They definitely don't look like a pair of dumbbells, and they have just as many colors as the rainbow - not too macho!

But fact is, that's probably the only thing you could add as a downside of the product. If you are just in it for the long term and for true result, then this product is going to make the difference for you!

At their website PowerBlock.com, you have the option to choose between about 10 different types of PowerBlocks, ranging from lighter to heavier. The lightest pair equals 216 lbs of free weights, and I think that's enough for most of you!

They also have tons of additional stuff you could add on to the blocks, such as stands, benches, dip attachments, etc.

Bottom line: PowerBlock might actually be the World's Best Dumbbells. I truly recommend you to check it out.

The website: PowerBlock.com

NOTE: I don't make a single dime referring you to that site. I just truly believe in their product, and it is one of the best options for those going through the Burn Fat at Home program.


That's it for now, talk to you guys more tomorrow!


Cheers,
Jonas

Are you having problems fitting a workout into your daily routines?

Yeah, I know, you are a very busy person, I get it.

But seriously, is that really a good excuse not to exercise? I mean, we all prioritise different things. Some people enjoy watching a lot of television, while others enjoy reading books, playing poker, etc.

Since most of those examples I just told you about pretty often occur in the evening, then when do you think your best chance of getting a workout done is?

My guess is probably in the morning, before you take your kids to school and before you head off to work. Let me give you a tip to how you can make it work, and then let me tell you what type of workout to do, and then the benefits of working out in the morning. How does that sound?


=> Preparations

The number one thing you need to do in order to make it work is to plan things one day ahead. What this means is that the evening before, you'll pack your brief case, take out your clothes and put them next to your bed, and then you make other necessary preparations for the upcoming day after that. These tasks probably won't take you more than 5-10 minutes.

One tip is to make a list of what you are going to accomplish the next day.

If you don't absolutely feel you have to shave in the morning, I really recommend you doing it in the evening. Grooming experts actually recommends shaving in the evening because your face is a lot more svollen in the morning due to your position in bed the whole night.

If you don't care about grooming experts, than do it because it saves you a lot of time (and possible even saves you from the cuts you get when shaving in a hurry).

Next, set your alarm clock for 40 min earlier than usual (or before the kids go up, if that's the case).

Minute 1-4: Hit the kitchen and get a little snack in your system (half a protein shake or so).
Minute 4-15: Check the notes and preparations from the night before. Put everything in place. This might even be a good time to take out the breakfast and put it on the counter or dinner table.
Minute 15-30: Do one of the fast and super effective circuit workouts from the Burn Fat at Home program.
Minute 30-40: Hit the shower.
Minute 41: Rise and shine the rest of the family


=> Benefits of morning workouts

By working out the first thing in the morning, you're all set to do whatever you want the rest of the day. You don't have to walk around thinking about how to make it to the gym before you have to be home at the dinner table, and most importanly, you have no excuses to why you shouldn't work out.

Work out in the morning and you are all set for the rest of the day!

Research are showing that workout methods such as those in Burn Fat at Home release more endorphins, which means you'll be in a better mood throughout the whole day, and you'll actually stay more alert and focused!

I really recommend morning workouts because of all of these reasons, but if you rather get it done in the evening (or else you don't do it at all), then please get it done in the evening. The secret is to really find what works best for you and stick to that without exceptions!


Until tomorrow,
Jonas

PS. Let me know your thoughts on your workout routines, and what works best for you!

Today I got a little different approach. I wanted to show you what I truly believe in and what my values are.

Check out the video below and please give me your thoughts on it!




Cheers,
Jonas

PS. Thanks to my mentor Dax Moy for inspiring me to make this video!

This is quite an interesting post that I find myself writing right now. I have barely been outside today because the weather is going crazy here in Sweden. The media even recommended people to stay inside today, and that doesn't happen often in Sweden.

However, I challenged these "recommendations" and went out in the fairytale-like weather. It's snow everywhere, and I love it because the winter here these days are most often grey and boring, so when we get snow (lots of snow), I actually enjoy getting out there.

Even though I didn't go for a run, I was still tempted to, so now when I got inside, I figured I share some of my best tips to get more out of your interval training, both from a satisfaction, as well as a result-based point of view.

=> 1. Interval Training

If you already haven't switched from long distance running to Interval Training, then it's time for you to do so.

Research is showing so many benefits it's crazy. It not only improves anaerobic capacity, speed, and explosiveness, it also improves your aerobic capacity (which researchers before thought only were improved through long distance running).

It also elevates your EPOC (basically the amount of calories you burn after your workout), spare your muscle tissue (some even say it increases muscle tissue), and of course, it will help you lose fat quickly!

So honestly, what's the reason for keep doing long distance running? I mean, with Interval Training, you can get done in as little as 15 min. And most important, it's so much more fun than running for one hour straight at the same pace, right?

=> 2. Always bring your iPod

This is probably the MOST important tip of all these 3. Without music in your ears, you will find that it is a lot harder to go that "extra mile" we sometimes need to go in order to get the results we want!

I tend to lean a lot towards rock and rap music when I'm working out. Pick a song that gets your adrenaline pumping and gets you excited. Leave the love songs for the cool-down period.

=> 3. Make sure your sneakers are fresh

With fresh, I don't necessarily mean "clean", but what I mean is fresh as in the functionality of your sneakers - your cushioning and stability.

When you use your running shoes for a long time, they will get worn-out and lose its stability and cushioning. If you keep on going for months (or even years) after their "best-before" date has passed, then you're running a high risk of getting injuries. No joke!

A pair of worned-out running shoes often is the reason for peoples knee injuries, back problems, etc.

Just to make sure, check with your local sporting goods store to see what they say about your current running shoes!

These 3 tips are important if you want to get the most out of your fat loss program. It will keep you motivated, help you stay away from injuries, and it will save you a lot of time, meaning you can spend that valuable time with your family instead!

Give it a try and let me know about your progress!

Until next time,
Jonas

Click here to get the Burn Fat at Home program, which includes more tips that will help you lose fat quickly and give you more time with the ones you love!

In the previous post I explained why you should avoid gym machines, and that you should focus on bodyweight and free weight exercises instead.

After that post, I got a few questions to my email inbox about what type of bodyweight and free weight exercises to choose.

So in this post, I am going to explain to you how to Burn Fat at Home, and build the attractive and muscular physique we all want. At the bottom of this page, you have a complete bodyweight workout that you can take action on right away!

First off, a workout does not have to last for long, it all depends on the quality of your workout. What I mean by that is that an intense 12 min workout with lots of actual work time, is a lot better than a 60 min workout where you rest for 2-3 min in between each exercise, walk around chit-chatting with friends, etc.

You see the difference?

Exercise are in my opinion created to make you sweat, increase your pulse, and make you tired. In my book, a 45-min walk is for your general well-being, a way to relax and get your mind off of all the stress.

Don't get my wrong, walking should be used in every workout program, but should not be confused with "real exercise". To really exercise, you need to get out of your comfort zone, challenge yourself.

A good way to start off in order to burn fat, is by doing it at home, by using your own bodyweight as resistance. Depending on your experience with physical activity, adjust the work/rest ratio so it works for you.

Do this workout as a circuit, meaning after you have completed one exercise, you move on to the next exercise, and keep that motion until you have completed all the exercises in a row => one circuit.

=> Beginner Instructions

Work/Rest: 15 sec/15 sec
Rest after circuit: 60 sec
Number of circuits: 3

=> Advanced Instructions

Work/Rest: 30 sec/ 0sec
Rest after circuit: 30 sec
Number of circuits: 4

If you are not a beginner, but not in the advanced area just yet, then aim for something in between.

=> Exercises

• Pushups (incline, regular, or decline)
• Squats
• Lunges
• Mountain Climbers
• Side Plank

This is a good example of a bodyweight routine you can perform in the comfort of your own home. You don't need fancy equipment or an expensive gym membership in order to get it done, just your own bodyweight and a timer to monitor the intervals!

Let me know how it goes. Good Luck!



Your Friend and Coach,
Jonas

PS. If you want more workouts like this with detailed descriptions on more than 80 exercises you can perform in the comfort of your own home, then Click Here to Visit BurnFatAtHome.com and grab a copy of the program!

I had a discussion the other day with a friend of mine about his current workout schedule. One thing that didn't surprise me was the amount of exercises he performed on machines. Guess how many?

80% of his current workout schedule is just on machines. I asked him why, and do you know what his answer was? I quote:

"They are much better then bodyweight and free weight exercises because I can add on a lot more weights on the machines. I mean, I want to build muscle, and I can't do that with bodyweight and free weight exercises".

At first, I didn't know if I should laugh or cry. I pulled myself together and tried to explain the following:

=> We are all different.
Every single individual have a unique body, meaning you have your own height, your own shape and your own weight.

“Machines are created so that no matter your age and unique composition, you can still workout on a machine.” Yeah sure!

Do you really think working out on the same machine as your grandmother is the right thing for you?

Machines are created so that they should fit anyone. How is that even possible? Sure, you can change seat adjustment and maybe another small detail, but it still comes down that “one-size-for-everyone” type of approach.

=> Imbalance injuries
This is not only RESEARCH PROVEN, I have experienced it myself. By training on machines, all of your stabilizing muscles are put out of the equation.

I was quite a talent soccer players a few years ago, but I torned my ACL at the age of 15, and had to hit the weights to get back on the field. I did around 80-90% of my exercises on machines, and sure, I got back to the field and played for a few more years.

However, during the following years I got all different types of injuries that I couldn't understand why I got in the first place.

Today I know that most of those injuries were imbalance injuries. Let me explain why:

Machines do most of the work for you. So all those muscles you usually use in your daily life (for instance your small stabilizing muscles) are not getting trained while your large muscle groups are. What do you think happens when you continue this motion over a long period of time?

Well, you have some muscles that are well developed while some barely don’t get any training at all = muscle imbalance = injuries!

So my message to you is to go for compound exercises that target many muscle groups at the same time, like for instance a squat.

That way you'll work a much larger amount of muscles, and they all work together - at the same time. In order to build a large amount of muscles, you should stay away from machines!

If you want to get a healthy, ripped and functional body, then aim for bodyweight and free weight exercises instead!

Please, trust me on this one, I know what I'm talking about!


Your friend and coach,
Jonas Forsberg

=> Author of BurnFatAtHome.com

As late as yesterday, I read an article in a large magazine where they talked about calories, and how much is being burned during different exercises.

It showed:

• Long distance running for 1 hour
  
• Swimming for 1 hour
• Aerobics for 1 hour

Should we really focus on the duration of the exercise or the intensity, meaning quantity or quality?

The following may come as a surprise to some of you. I am not going to say that your current fat loss program sucks because of this or that, and it’s not the nutrition that’s the problem, it is – your mental state.

We have all seen people that have lost fat and become fit with methods where one of them sounds even more stupid than the other. But still, they drop inches off their belly and look really amazing.

What is the common factor for all these people?

The answer is; they have a will and a mindset that separates from others.

I am going to be honest with you. If you are overweight and have not taken care of your body for your whole life, then DO NOT expect to make up for that time with a quick fix, such as stop eating and only taking diet pills and powders.

It doesn’t work that way.

Physical activity and proper nutrition is the only way to a healthy life!

People who succeed and are able to transform their body are aware of this, and they will tell you that it wasn’t easy, but they had a plan and a goal, and they held on to it!

Before you start your program and your journey towards the body of your dreams, make sure you have a plan to follow with exact details on how you are going to succeed and what it takes to get there. It doesn't matter what program you choose to follow, there will always be "ups and downs", and if you're not strong enough and prepared to face it, then it doesn't matter what program you are following!

Remember, there are several methods on the market today that actually works, but in order to succeed; you need mental strength. Develop a plan on how you are going to succeed, and hold on to that plan - no matter what!

Stay strong,

Jonas Forsberg
Author of BurnFatAtHome.com