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Tips and tricks to get ripped abs!  In this episode, the best ways to burn stubborn body fat, top training tips to kick your program into high gear and three motivational tips that will keep on track to a six pack of abs!

News: its not completely ready but the exercise video library is open! Explain my reason for creating it and what to expect.

Also, QuickFit Club is in development and moving quickly! Be sure to go to quickfitclub.com to get first notification and news.

NUTRITION
I've got 16 ways to burn stubborn body fat to tell you about!  But...... I'm going to break into the next four podcasts so you can focus on a few to master and see results! And so that I can hit the other topics in this episode! Let's get to the other stuff you can do to get leaner.

1) Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism and calorie burning. If you're currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines. Quality calories are usually lower in calories than junk.

2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, your metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.

3) Increase Protein. Carbs, protein and fat are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of body weight daily. Do you know how many grams you are eating? Many people don't and once they track it they can make the change and break plateaus!

4) Play with Carbs.  Carbs help retain your metabolic boosting muscle, yet they can stimulate fat storage. Staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast. Day 1 you have a little more carbs than normal, maybe 50 grams, Day 2 you have your regular amount of carbs and then Day 3 you reduce carbs by 50 grams. Of course, you can mix this up however you like, that is just an example. The point is that your overall calories are reduced but your body doesn't become accustomed to any one carb set point.

More Nutrition Tips in the next podcast...

MOTIVATION
Here are 3 Powerful Motivation Tips to get you to ripped abs!

Tip #1: Tell your friends and family about your goals. 
Telling your acquaintances about your goals is a great tool. Some will take you seriously and some won't. But the reasoning behind this is that they can help you be accountable and therefore stay on track. People generally respect your goals and when you are honest about your goals with them, they can be willing to help you out.

Tip #2: Set goals with a partner or friend. 
Often times having a workout partner or a dieting parter will make things better for everyone. Besides a little competition, some encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great.