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Napa has launched its first indoor weight loss boot camp and today I want to give you our best 5 fat melting bodyweight exercises.

This stuff can be done by practically anybody wishing to lose weight. If you're in the Napa Valley than come check out out boot camp for a free week trial.

These are fantastic core exercises that will burn more fat than doing the isolated bicep curl baloney.

Yep, Napa's #1 Personal trainer Josh Schlottman leads the way in a fun and engaging fat burning work out. Don't kick yourself later for missing out, come check out our Napa Fit Body Boot Camp today!

Click Here To Find Out More

So I decided to start up my own indoor weight loss boot camp program in Napa and wanted to give you a sneak peak at the all the great stuff we've been doing.

All my Napa boot camp work outs are designed with weight loss specific protocols that will have you burning fat faster than you ever had before.

Not to mention you'll have a blast doing it too.

If you're in the Napa Valley area come check out my Fit Body Boot Camp at The Gymnastics Zone (253 Walnut St.) for a Free 1 week trial.

Click here to check out more of my boot camp => http://www.JoshsBootCamp.com

There's so much fat loss information out there that it's hard to seperate the bad stuff to the great stuff.  In fact I can think of at least a dozen different weight loss protocols that can help you burn fat but they're not all created equal.

I consider my life to be pretty darn busy and I'm sure if you're like most people, your is too.  The time we dedicate to working out for ourselves is valuable and we shouldn't just spend it doing stuff that won't get us the best results.

Sure, running on a treadmill at a steady pace for 45 minutes will do some damage but is it really the most effective thing you can be doing to burn fat for those 45 minutes?

Whenever I get a new client I always ask them what their current routine looks like and it usually goes something like this…

1. I go running for a half hour or more.
2. I lift weights and a break the days into working out specific body parts.

And I'll be honest, this is a heck of a lot better than sitting on your arse and playing the Wii.  But there's still way better things you can be doing with your time.

So I wanted to create a list that lists the most effective forms of exercise when it comes to fat loss…

I'm calling it The Fat Loss Pecking Order.

1.  Great Nutrition

This can't be overstated enough.  I'm a firm believer that you can't out train a bad diet and when it comes to weight loss nutrition is a HUGE part of that.  You can work your butt off in the gym forever but if you're not taking care of your nutrition outside the gym then you're going to be in trouble.  And honestly eating right is the biggest struggle I have too, I can work my butt off in the gym for an hour but it's a challenge for me to resist a slice of cheese pizza.

2.  Metabolic Resistance Training

Working out with weights correctly has been researched and proved to be the most effective means of fat loss.  When I'm talking resistance training I'm not referring to isolative movements on a machine.  There are endless amounts of old school vintage exercises that would kill anything done on a modern day muscle isolating exercise.  After performing a proper session of metabolic resistance training the metabolism is jacked up for up to 38 hours AFTER working out, so even when your not exercising your body is still burning more calories than normal.

3.  High Intensity Interval Training (HIIT)

Be sure to check out my High Intensity Interval Training video if you don't know what this is.  When researchers set out to find what burns more calories HIIT or endurance training they found that the group perform HIIT lost NINE times more fat than the endurance group.  This doesn't happen by accident!  But there's of course a price for doing HIIT…it's hard as hell.

4. Steady State Aerobic Training

Aerobic training definitely has its place when it comes to weight loss but it comes in a distant fourth to nutrition, resistance training and HIIT.  You won't be burning anywhere NEAR as much calories as you would be doing the other stuff.  But after doing everything else and you still have the time and energy to train, then doing the steady state cardio training will help burning some more calories.

Now What?

Even if you don't "have" the time to work out, you should still be eating healthy at least 90% of the time. No excuses.  You can do a lot of damage with doing some metabolic resistance training for a half hour or so 3-5 times a week.  And if you have some time after doing the resistance work or on the days in between then I would use it on some HIIT.  After all that and you still have some time to train, THEN I would do the steady state aerobic training.  Now that you know what's best for fat loss, it's now time to take action on it and get it done.

Hey guys…hope everything in your life is going great…I wanted to bring something to the table today that could completely rock your weight loss world.

You've already taken such a huge step just reading this blog because most people won't even go that far into accomplishing their goals.

So I want to go ahead and congratulate you on that!

But before I get into the meat and potatoes on this post "The 21 Best Ways To Lose Weight" I want to share something I've had up my sleeve…

In 2 Weeks I'm Releasing H.E.A.T. Workouts DVD series…

Every month I'll create a workout of the month that will also be automatically shipped out to you in a DVD!

H.E.A.T. stands for High Energy Athletic Training and is the basis for all my fat loss training protocols!

OK, now let's get to the good stuff…

1.  Eat more frequent smaller meals throughout the day to keep your metabolism revving and your blood sugar levels even.

2.  Start eating a plentiful breakfast every morning that includes grains, protein and some healthy fats.

3.  Prepare your meals in advance! This is the key to eating healthy…every Sunday I grill up about a weeks worth of chicken breasts and shove them in the fridge so I'm all set for the week.

4.  Stop eating sugar and white flour…instead go with Stevia to replace sugar and try Rye or Ezekiel bread for your sandwiches.

5.  Stop eating so much food late at night. Eat bigger in the morning and then taper off your calorie intake as the day progresses.

6.  If you're naturally a big person then stop taking in so much carbs and instead focus on taking in protein…don't neglect the bad carbs though such as fruits and veggies.

7.  Watch my video on natural weight loss supplements and start taking them.

8.  Start lifting weights and be sure to go pretty heavy, gone are the days of lifting baby weights for 100s of reps…this applies to EVERYONE, women especially need to do this.

9.  STOP starving yourself! You're only making things worse.

10.  Use interval training, forget doing the long boring steady state stuff on the treadmill, instead start sprinting for a 1 minute and then jogging for 1 min, then keep repeating!

11.  Stop doing 100s of crunches, for one you're wasting your time and second you're going to hurt yourself by causing imbalances in the body.

12.  Get a workout buddy or join a local boot camp program to enhance accountability and motivation plus it's WAY more fun…if you're in the Napa Valley check out my Napa Boot Camp.

13.  Record your statistics, this includes your weight, girth measurements and bodyfat percentage even if it hurts to do so.  Knowing where you are will give you direction as well as extra motivation.

14.  Write down your short term goals as well as your long term goals.  This is a lot harder than it looks (that's what she said)…but necessary to give yourself deadlines and to hold yourself accountable for what you REALLY want to accomplish.

15.  STOP taking crazy diet pills or going with Oprah's latest diet fad, because even if it does work you'll go right back to where you were before you started them.  Instead focus on making lifestyle changes such as exercising correctly and eating healthy.

16.  Put an end to working out for hours at the gym, when I'm working out I'm done in an hour and a half MAX, any more and something is going wrong.  You should be working out hard and not resting very long between sets.

17.  Go to sleep by 10:30 every night.  This will ensure you get the necessary sleep to fully replenish the cells in your body that need to recover.  Therefore giving you more energy so you can work hard the next day.

18.  Give back! As you start losing weight then start helping other people who have passion to doing the same.  Inspire them and share your newfound knowledge, it'll come back to your ten fold!

19.  No more candy or sodas…even if diet!

20.  Stay away from artificial sweeteners such as Splenda, they're actually much worse than normal sugar!

21.  Take in many antioxidants throughout the day to kill the free radicals that are going crazy in your body…I like pomegranates, acai and goji berries and their juices.

There you go, The 21 best ways to lose weight and burn fat…start implementing them now!

Be sure to leave a comment below with your favorite ways to lose weight!

One of the biggest questions I get as a personal trainer is exactly what to eat before and after working out.

Looking back at my history of fitness, it wasn't always so pretty.  Many years ago when I was just trying to get big muscles and didn't care about much else, I would SLAM a Big Mac minutes before I would work out.  And then I would wonder why I felt like a ball of junk.

Even though I was majoring in Nutrition at Sacramento State I would still find myself eating like crap not because I didn't know any better, but because I didn't want to break away from my old comfortable roots of junk food.

I eventually hit my breaking point a couple years ago when I found myself with a bad back, horrible joints, couldn't sleep and felt anxiety more often than one should.  I took it upon myself to learn the latest and greatest foods that I should be filling my body with to ensure I would live a healthier life.

Before I took it upon myself I would always know exactly what to do with someone in the gym but I wouldn't know what the HELL tell them to eat outside the gym.  Now that I know I want to share it with everyone.

OK enough of my story, before you work out you don't want to have anything to heavy on your digestive system or else everything in your body will focus on digesting and absorbing that food instead of working your butt off in your workout.  I wouldn't recommend eating a pizza, oatmeal or anything else takes a long time to digest.  Go for something lighter such as a piece of fruit or some yogurt 30-60 minutes before your workout.  

Also be sure to NOT drink so much water before you're workout, but instead drink small amounts of water tapering off until your workout.  And while you workout you want to make sure you're continually consuming water to re-hydrate yourself.

If you work out early in the morning then I wouldn't recommend eating a big breakfast like I usually tell everybody else to do.  You don't want a big meal digesting in your stomach when you're trying to work out.  Instead go for the fruit or yogurt 30 minutes or so before you work out.

After you workout is a little different story.  You want to make sure you have a good amount of protein within 30 minutes of finishing your work out.  Ideally you would have a meal that also has some good carbohydrates as well as some healthy fats, but if you could only get one thing then get some protein.

Now this protein doesn't necessarily have to be a protein shake but instead you could have an organic peanut butter and jelly sandwich on Ezekiel bread, grilled chicken breast or a salmon steak.

So there it is, exactly what to eat before and after working out, if I didn't cover something be sure to leave a comment and let me know!