By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com

I try to read a book per week, and I recently picked up "Rules for Renegades" by Christine Comaford-Lynch. It was the perfect book for my short flight to and from Baltimore back in June.

Late in the book, Christine reveals her 10 Renegade Rules for Success, and I was surprised to see that each one was a perfect rule for fat burning as well.

I've chosen the top 5 renegade rules for fat loss below (you'll have to pick up her book for the other 5) to help you get more results in less time.

1. Responsibility

We all need to take full responsibility for everything in our lives, including how big our belly is. Only you are in control of what you eat. Only you are in control of your workouts. Once you accept responsibility than the rest is easy! (Because now you know who is in charge.)

2. Solicit support

I can't agree with Christine enough on this one. As you know, I was one of the first fat loss experts to tell you about the importance of social support and what it means to your success. So get a nutrition buddy, a workout buddy, and lots and lots of positive people on your site supporting you through your fat loss success! The more people on your side, the better.

3. Toss toxicity

On the other hand, spend less time with people who say, "You won't be able to do it". And toss the toxicity out of your kitchen too. No more chips, soda, candy, or crap. Get rid of it! Say goodbye to temptation, because even fitness pro's can't keep their hands out of the cookie jar if its there.

4. Persevere

Too many folks give up just before they succeed. It's just like "The Dip" that I told you about last week. There will be tough times, make no mistake about it. But persevering through them is what separates the XL's from the mediums. Or the 38 inch waists from the 32's. Or the sweatshirted folks on the beach from those that are walking around in skimpy bathing suits. What group do you want to be in?

5. Pay attention

In this case, track and test everything you do. Track your nutrition. Record your workouts. Review them frequently to identify what is working. That way, you can always come back to successful programs in the future when you are struggling. Along with social support, this might be one of the most overlooked aspects of fat loss success. Track and test and get to know your body!

Follow these renegade rules for fat loss and you'll succeed!

Now go get some friends to support you for fat loss,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training For Abs Home Abdominal Workouts

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

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We all know it's necessary, but we don't want to get up early in the morning to do it.

What is this "it" I'm talking about?

It is exercise and it is essential for a long and healthy life. I'm not just saying that either. Ask anyone who has lived to be sixty, seventy, and over who move better than some people half their ages. They have used exercise to turn their life around.

Exercise is getting our bodies moving and burning calories. To lose one pound, it takes a deficit of 3,500 calories. I know what you're thinking - it might as well be a million calories. But, it is not as hard as you think. Exercise doesn't have to be organized at a gym for it to be legitimate and to "count."

The best thing about exercise is that it is cumulative. That means that if you do ten minutes of walking in the morning, fifteen minutes of walking at lunch, and twenty minutes of walking when you get home, it all adds up to calories burned and pounds lost. The benefit to your muscles and heart increase as you continue to fit exercise in where you can.

So, where do you start?

Get up off the couch. That is the hardest part. Starting is both good and scary. What if we can't do it? Well, I'm here to tell you that there is an exercise for you. The key is to start slowly and work your way up. Unlike a horse race, you don't have to be fast out of the gate, you just have to make it out of the gate and continue on the track.

Walking is the best overall exercise. You can do it anywhere and it works your lower and upper body. If you can't afford a gym membership, walk outdoors. You can walk in your neighborhood or in the park. Walking will condition your heart and lungs for other exercises that you may try.

My sister likes kickboxing. It is hard, but it gets a good sweat going. Classes of all kinds are fun for her because she is not alone. Others are working hard to make a change as well. Besides, she likes to give the other participants a laugh every now and again, when she is trying to learn new moves and looks like an octopus with it's arms flying everywhere trying to keep up.

This brings me to another point. One way to get started on a positive note is to find a friend to help you. Working out with a friend or coworker can keep you from wimping out on those days when you feel like taking a day off. Even if you only have a partner one or two days a week, it can motivate you to work on your own the rest of the week.

Try a variety of exercises. Stick with the one you like and when it becomes too easy, switch to something else. Aim for thirty minutes a day starting out and gradually work your way up to more strenuous and longer workouts. Your heart will thank you.

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