How to burn fat is an age old question that I’ve been asked thousands of times over the years. But in recent years, the question has gotten even even more specific. That question has turned into

“Justin, how do I great shape and burn fat with such a busy schedule.”

The world is getting both busier and fatter every day. I think there is a correlation there.

I’ve been studying how to burn fat and build muscle efficiently  for  many years. And now that I am a stay at home dad and a small business owner, I have even less time than before.

So, in the last two, years I’ve been searching for every little secret on how to keep in “elite athlete” level shape with very little free time. The following question has been my thesis question:

How do I get better results in less time?

I’m a stay at home dad so when I my son Oliver goes down for a nap… I have a small window to get in a workout. Here’s a pic of my stay at home dadness.

Me reading to my son Oliver.

So, over these last few years, I’ve made some amazing discoveries on how to burn fat and I’ve even created a workout program in which every workout is less than 20 minutes.

Today, I want to share some crazy secrets I have learned.

3 Crazy Fat Burning Secrets


How long should I train each day?

It’s tempting to train until total exhaustion. That’s what they used to tell you in the 80’s and 90’s but it’s completely wrong.

That type of “all-in” training may satisfy your pysche, but it does a terrible number on your anabolic hormones.

If you’ve spent years training for long hours and can never get rid of that BELLY FAT, then it’s time to ditch that method… I know it sounds counterintuitive but trust me on this one.

You can train very hard in a short period of time and still build lean muscle and burn even more fat than long workouts.

Muscle mass is the key metabolism driver for every human. When you train for too long your growth hormones are actually depleted and your metabolism will take a nosedive.

In addition, there is no faster way ruin your fitness than choosing a workout that doesn’t fit into your schedule. “I didn’t have time today” is the #1 excuse for missing a workout… How often do you have days where you can’t spare 1 hour???

ANSWER: A lot if you are a busy professional like most of us.

So, you must choose a workout that fits into your busy schedule.

THE FIX – Keep it short
Start a short but intense 20 minute workout program (and not more than 30) that is focused on BUILDING LEAN MUSCLE. Remember adding lean muscle has millions of benefits for health and beauty and it’s the #1 KEY TO RAISING YOUR METABOLISM.


Remember: CONSISTENCY is the key to any workout program. Choose wisely before spending your money on fitness. You don’t want to chose a 8 hour a week program (unless you’re unemployed). You’ll only be setting yourself up for failure.


Glycogen is a carbohydrate that is stored in muscles. When glycogen levels in your muscles start to get full from eating too many carbs, the body increases it’s fat storing ability.

Think of it like this. Your body stores carbs in your muscles. When the energy storage space in your muscles hits top capacity, you body has to find a new place to store those carbs. So GUESS what your body does?…

Your body BUILDS NEW FAT CELLS to store those carbs that are over flowing. Don’t force your body to build new fat cells!!!

THE FIX: Empty your stored glycogen
Go two straight days on very low carbs every two weeks. Like 100 grams of carbs only each day. Do this along with a great workout and you’ll burn fat fast. *You only need to do this TWICE A MONTH. I know it’s tempting to do more but that may be overkill.
*I like to mark my calendar “no carbs” on the 1st and 2nd of each month and then again on the 15th and 16th.


Many experts will argue this point with me. They shouldn’t.

A short intense workout helps raise levels of norepinephrine (definition at bottom of page).  And working out on an empty stomach allows norepinephrine to readily target fat cells, which triggers maximal fat-burning.

On the flip-side, sugars and other fast carbs release insulin which is a fat storage hormone. Refined carbs boost insulin levels, further hampering fat-burning during the workout.

Simply put: If you eat before your workout, and particularly if you eat carbs, the fat-blocking hormone insulin rises, making your body less effective at burning fat.

[article: Should You Eat Before Bed?]

Refined carbs also boost insulin levels, further hampering fat-burning during the workout. Bottom line, avoid refined carbs altogether before training.

THE FIX: Don’t work out on a full tummy
To get into optimal fat-burning mode, do 20-25 minutes of intense exercise before you eat. This will release norepinephrine and ROCK YOUR FAT BURNING ABILITY.

And make sure you never have simple sugars or refined carbs for at least 120 minutes before a workout.

GOOD NEWS ALERT: Feel free, however, to drink your morning coffee (without cream or sugar) the caffeine will help you burn more fat.

[video: What Exercise Burns The Most Fat]

So there you have it! 3 Crazy Fat Burning Secrets that answer “How to burn fat especially with a busy schedule.

Want to try a 20 minute workout program for a week with no obligations? YES, I WANT TO TRY IT


[What is Norepinephrine: 
“Norepinephrine is the most important hormone when it comes to fat burning is norepinephrine. It is the key regulator of fat metabolism that when released from the brain directly switches on the alpha and beta-receptors on fat cells, cranking up fat mobilization and enabling fat breakdown to occur at an amplified rate. One of the most effective ways to induce norepinephrine release is to get the adrenaline pumping by working out. You can also increase norepinephrine release via supplements such as green tea and caffeine, which have been shown in research to be an effective combination.” from ]


[Video: How To Lose Belly Fat Fast]

Thanks for reading

How To Burn Fat On A Busy Schedule

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