How to Start Burning Fat in Just 10-Minutes

I woke up – laying in a hospital bed with tubes up my nose – to the beep of the heart-rate monitor…


The last thing I remember is being rushed to the emergency room after laying on the bathroom floor of my hotel room, drenched in sweat and tears rolling down my cheeks.

A real-life nightmare, which ended in dozens of tests for Crohn’s Disease, IBS, and worse of all….cancer.

You see, just a year ago I was laying in a San Diego hospital, thousands of miles away from my pregnant wife, with tubes up my nose and my stomach literally stapled together.

I was in San Diego as a private guest at one of the top fitness conferences in the world (the Turbulence Training Summit), but I never actually made it there.

Instead, I ended up in the emergency room…which turned out to be my new home for the next 10 days. You think going to the hospital is bad, trying going when you think you’re going to be hanging by the ocean for the next week :)


Anyways, I don’t want to bore you with all the details, but enduring 6 hours of extreme stomach pain, I ended up having emergency bowel and stomach surgery.

It turns out, my colon had rotated in my sleep, crushing all of my organs in it’s path.  On top of that, after 2 CAT scans, the doctor came in with the bad news.

“Derek, it looks like you were born with your appendix and large bowel on the WRONG side of your body.  So we’ll have to fix that in your surgery, too.”

How that went unnoticed for the past 30 years… I have no idea.  But six hours later, I had a 10-inch scar just below my chest, all the way down and around my belly button, past my waist.

Over the next two months, I was essentially on bed rest. In fact, I had to have my in-laws come up and go grocery shopping for me and mow the lawn, because I was allowed to lift more than 5 pounds…

Talk about embarrassing!

On top of that, I was specifically told by the hospital’s nutritionist to avoid vegetables and fruit, because my body couldn’t process the fiber post-surgery.

In fact, she told me to load up on white bread, crackers, peanut butter, paste, and basically anything that doesn’t have a meaningful calorie in it :) At that point, it’s all my body could handle.

So, after 2 months of eating like a teenager and absolutely NO exercise, I packed on a few pounds.

The thing is, when I was cleared to exercise again, I wasn’t going to jump in and start doing extremely intense workouts for an hour every single night.

As a wellness coach and fat-loss specialist, I know that’s the fastest way to getting injured and burning  yourself out…which means you’ll be right back on the couch in a week or two.

Makes sense, right?  If you haven’t exercised in months, or even years, you shouldn’t hit the gym for an hour every single night.

Talk about overkill, plus it’s not exactly the safest thing to do.

And since my background is in creating fat-burning workouts, I studied all the latest research during my time off, and ONE specific study turned out to be a game changer…for me and more importantly, for YOU :)

According to the U.S. National Library of Medicine, in order for your body to release the MAXIMUM amount of your #1 fat-burning hormone (growth hormone), you need to exercise at an intense rate for JUST 10-minutes.

I’m dead serious, just 10 minutes.

You see, when you do short bursts of intense exercise, your body releases a hormone called growth hormone.  This super hormone flows throughout your body, attaches to your millions of fat cells, and literally SHRINKS them.

Pretty cool, right?

The problem is, once your reach your early 30′s, the amount of growth hormone your body produces RAPIDLY decreases every single year….which is why most people gain weight as they get older.

But now you can REVERSE that and start burning fat at an increased rate, by simply exercising hard for only 10 minutes.

Now, you can’t do just any old exercise.  For example, going for a 10-minute run on the treadmill isn’t going to work, because you’re not activating the right muscle groups.  You’re completely ignoring your entire upper body.

In order to burn the MOST amount of fat in just 10-minutes, you need to:

    Work multiple areas of your body, which creates a BIGGER calorie burn
    Do exercises proven to sculpt lean muscle and burn fat
    Push yourself for the entire 10-minutes

The good news is, I shot a follow along workout video, which you can start doing TODAY to melt away the unwanted fat around your belly, love handles, hips, thighs and butt.

And the BEST part is, it requires ZERO equipment, so you can do it right in your living room when you have 10 minutes to spare.

Since you read this far, I’m going to GIVE you the workout video for free :)  You’re obviously committed to getting healthy and it’s the least I can do to help.

10-Minute Abs Workout

The “I don’t have time” excuse doesn’t work anymore, when it’s just 10 minutes :)  And you’ll be shocked at how much you’ll get done in such a short period of time.

Now, here’s one of my BEST ninja fat-loss tricks that I only share with my high end, 1-on-1 coaching clients.

Think you can handle it….?

After you workout, wait 30 minutes before eating or drinking ANYTHING (except for water, of course).

Unless you’re trying to build muscle, you do NOT need to drink a protein shake immediately after exercising.

Here’s why…

Remember how I talked about growth hormone and how it flows throughout your body and shrinks your fat cells, causing you to burn fat and lose weight?

Well, whenever you eat or drink something with calories, your body releases insulin, which transports components of the food to your muscles, and other parts of your body.

However, your body can’t produce growth hormone AND insulin at the same time.  It’s either one or the other…

Which means, if you eat immediately after your workout, your body STOPS producing growth hormone and that means you WON’T burn as much fat as possible….

So just wait 30 minutes or so after your workout to consume anything, outside of water…

If your goal is to get LEANER and more TONED in the shortest amount of time possible :)

Hopefully I’ll be able to share some more super-simple, fat-burning secrets with you again soon!

No matter how bad things get, NEVER give up on what’s important to you.


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How to Start Burning Fat in Just 10-Minutes