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	<title>BrandonCharls.com &#187; Weight Loss</title>
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	<link>http://brandoncharls.com</link>
	<description>Work Hard to Win Easy</description>
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		<title>WOW</title>
		<link>http://brandoncharls.com/2010/12/26/wod/</link>
		<comments>http://brandoncharls.com/2010/12/26/wod/#comments</comments>
		<pubDate>Mon, 27 Dec 2010 02:23:18 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Weight Loss]]></category>
		<category><![CDATA[WOW-workout of the week]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=647</guid>
		<description><![CDATA[5 Rounds for time: Bottoms up kettlebell (KB) lateral squats 8 each side KB swings 12 Pull ups 16 Moutain climbs 20 (ten each leg) + 5 burpees. My time 18:58 This workout really kicked my butt especially the bottoms up lateral KB squat. Not only is a great exercise that is done in the [...]]]></description>
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		<title>The FITT Principle</title>
		<link>http://brandoncharls.com/2009/11/22/the-fitt-principle/</link>
		<comments>http://brandoncharls.com/2009/11/22/the-fitt-principle/#comments</comments>
		<pubDate>Mon, 23 Nov 2009 05:39:07 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle, strength, and power]]></category>
		<category><![CDATA[Weight Loss]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=311</guid>
		<description><![CDATA[To really get the most out of your fitness/strength &#38; conditioning program, you are going to have to learn and live by the FITT principle.  Applying the FITT principle to your program will allow you to progress through those frustrating plateaus that everyone faces from time to time.  The reason why you are not achieving [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>The BASIC Blue Print of a Typical Workout</title>
		<link>http://brandoncharls.com/2009/06/18/the-blue-print-of-a-basic-workout/</link>
		<comments>http://brandoncharls.com/2009/06/18/the-blue-print-of-a-basic-workout/#comments</comments>
		<pubDate>Fri, 19 Jun 2009 04:15:14 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle, strength, and power]]></category>
		<category><![CDATA[Weight Loss]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=189</guid>
		<description><![CDATA[Follow these eight steps in order to achieve total workout that involves injury prevention, core, strength, power, speed, agility, and flexibility.   1.  General Warm Up:  This consist of any low impact/low intensity cardiovascular work to increase heart rate, body temperture, and increase blood flow of the body.  Exercises consist of jogging, rowing, versa-climber, jump [...]]]></description>
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		<title>Quick Tips about Nutrition</title>
		<link>http://brandoncharls.com/2009/06/15/quick-tips-about-nutrition/</link>
		<comments>http://brandoncharls.com/2009/06/15/quick-tips-about-nutrition/#comments</comments>
		<pubDate>Mon, 15 Jun 2009 19:04:28 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle, strength, and power]]></category>
		<category><![CDATA[Weight Loss]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=158</guid>
		<description><![CDATA[  1. Eat five to six small meals a day. 2. Stay away from high sugar foods like candy, sodas, or ice cream 3. Eat more fruits, vegetables, and nuts throughout the day 4. Stay away from fast food 5. Eat lean proteins throughout the day 6. If you really want to cut weight, only [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>&#8220;Yin Yang&#8221;  Workout of the Day (WOD)</title>
		<link>http://brandoncharls.com/2009/06/14/yin-yang/</link>
		<comments>http://brandoncharls.com/2009/06/14/yin-yang/#comments</comments>
		<pubDate>Sun, 14 Jun 2009 20:08:57 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle, strength, and power]]></category>
		<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Weight Loss]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=141</guid>
		<description><![CDATA[Complete this workout as fast as possible (AFAP) for time. After you have finished your workout, record and post your times.   Run 400 meters 21 Thrusters (squat to overhead press) 30 lbs dumbbells 21 Pull ups 21 Burpees 21 Sit ups Run 400 meters 15 Thrusters (30 lbs DB) 15 Pull ups 15 burpees [...]]]></description>
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		<title>Treadmill Training</title>
		<link>http://brandoncharls.com/2009/06/11/treadmill-training/</link>
		<comments>http://brandoncharls.com/2009/06/11/treadmill-training/#comments</comments>
		<pubDate>Thu, 11 Jun 2009 20:16:35 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Weight Loss]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=115</guid>
		<description><![CDATA[Put down the weights and tighten up those shoe laces for a workout that will have you burning more calories than you can ever imagine. In this workout you will have to be comfortable with running at high speeds on the treadmill and most importantly hoping off the treadmill while it is still going. For [...]]]></description>
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		<title>Motivation</title>
		<link>http://brandoncharls.com/2009/06/08/motivation/</link>
		<comments>http://brandoncharls.com/2009/06/08/motivation/#comments</comments>
		<pubDate>Mon, 08 Jun 2009 18:23:28 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle, strength, and power]]></category>
		<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Weight Loss]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=100</guid>
		<description><![CDATA[60% of Americans live a non-active sedentary lifestyle. The lack of motivation of not being physically active has lead to the increase rates of obesity in America. In 2006, 33% of men and 35% of women were considered obese. In addition, 16% of children aged 2 – 19 years old fell into this same category. [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>The Less We Move&#8230;The More Fat We Get</title>
		<link>http://brandoncharls.com/2009/06/03/why-people-dont-see-results/</link>
		<comments>http://brandoncharls.com/2009/06/03/why-people-dont-see-results/#comments</comments>
		<pubDate>Thu, 04 Jun 2009 04:49:47 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle, strength, and power]]></category>
		<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Weight Loss]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=74</guid>
		<description><![CDATA[I have nothing to say&#8230;this picture tells all. Northridge CA, 91325]]></description>
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		<slash:comments>0</slash:comments>
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		<title>The Metabolic Window</title>
		<link>http://brandoncharls.com/2009/06/02/the-metabolic-window/</link>
		<comments>http://brandoncharls.com/2009/06/02/the-metabolic-window/#comments</comments>
		<pubDate>Tue, 02 Jun 2009 19:37:42 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle, strength, and power]]></category>
		<category><![CDATA[Weight Loss]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=61</guid>
		<description><![CDATA[While you’re working out or doing any type of physical activity, your body has to use substrates such as carbohydrates, fats, and protein to produce energy for your body to move and stay moving. After you are done with your workout, there is a 45 minute metabolic window in which you need to fuel your [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Move More and Eat Less</title>
		<link>http://brandoncharls.com/2009/05/29/move-more-and-eat-less/</link>
		<comments>http://brandoncharls.com/2009/05/29/move-more-and-eat-less/#comments</comments>
		<pubDate>Fri, 29 May 2009 19:35:11 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Weight Loss]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=27</guid>
		<description><![CDATA[There are 3500 calories in 1 pound of fat.  For someone to lose 1 pound a week, they would have to have a calorie deficit of 500 calories a day.  Maintaining this 500 calorie deficit a day for seven days will allow you to lose 1 lb in a week.  500 cal/day x 7 days [...]]]></description>
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