Abel James (Fat Burning Man) Workout and Diet
Health Crusader
Born: 1984
Originally from New Hampshire, Abel ‘Fat-Burning Man’ James is a self-proclaimed ‘research junkie’ who now makes his home in Colorado. He is a former strategic advisor to the food industry and now acts as a consumer advocate in a battle against misleading propaganda that he believes is contributing to the obesity epidemic. Along with his health crusading, James is a #1 best-selling author, a top-10 app developer, musician, radio talk show host, celebrity coach and entrepreneur. His podcast, ‘The Fat-Burning Man Show’ is rated #1 amongst health podcasts in the US and UK, and at the top of the charts in other countries around the world. It has over 10 million downloads. He has advised Fortune 500 companies and federal agencies including Microsoft, the Department of Education and the Library of Congress.
Known For:
Abel James’s Diet
Summary
The main principle of James’ Wild Diet is to eat fresh, simple, whole foods from healthy plants and animals and to be skeptical of processed foods. By eating natural foods that are rich in fiber and nutrients, your body will burn fat instead of sugar for energy. Reducing your intake of processed grains, sugars, and other simple carbs and replacing them with plant and animal foods, you can reverse the damage of decades of poor food choices.
Estimated Macros
- Low Carbs 20%
- Medium Protein 50%
- Medium Fat 40%
Diet Details
Diet Matters
James says 80% of fat loss will come from diet, not exercise. Exercise is great for overall well-being, but if losing weight is your goal, focus on eating right.
Eat Real Food
Skip the ‘carbage’ (processed carbs) and give your body what it wants: nutrient-dense, natural food.
Share
Humans were meant to eat in community. If you’re at a restaurant, order family-style and pass the plates around. The variety and the company will fill your tummy and your spirit.
Not Bootcamp
James’ Wild Diet is not meant to be strict or difficult. It is a blueprint for making healthy decisions. However, the closer you get to eating plants and animals that would thrive in a natural habitat, the better your health will be.
What to Eat
Fresh, Green, Leafy and Organic Vegetables
Pasture-raised Meat
Bone Broth
Wild Fish
Free-range Eggs
Nuts
Grass-fed Butter
Avocado Oil
Fresh Fruits
Water
What to Avoid
‘Carbage’
Processed Foods
Fried Foods
Artificial Sweeteners
Corn Syrup
Junk Food
Soy
Liquid Calories
Sugar
Abel on the Food Biz
‘Big Food is expected to police itself, which it does just about as well as Wall Street.’
Abel on Replacement Sweeteners
‘Keep in mind, the only reason zero-calorie artificial sweeteners don’t count as calories or carbs is because they’re not technically food — they’re chemicals.’
Abel on Grains
‘How do you fatten a cow? Feed it grains. How do you fatten a human? Feed it grains.’
Abel on Getting Informed
‘Ignorance isn’t bliss when nutrition is concerned.’
Abel James’s Workout Routine
Weekly Routine
Early Bird
James does his hard workout early in the day to energize himself and to not have to worry when he’ll find the time to exercise.
HIIT It
James is a proponent of high-intensity exercise over long, sustained workouts. You’ll get better results in less time.
Do Compound Movements
James says the fastest and least complicated way to lose fat and build a killer physique is to do explosive, full-body movements.
Minimum Effective Dose
Just like over-eating, over-exercising can also be harmful. James says you can achieve optimal results in minimal time by doing high-intensity exercise.
The Wild 7 Workout
James has devised an exercise plan that works the whole body and kicks fat-burning hormones into high gear in just 7 minutes.
Keep It Fun
James says you must choose activities that are fun and make you feel good so that you look forward to doing them every day. If you’re not having fun, you’re doing something wrong.
Exercise Style
Warm Up
60 seconds of light jogging, jumping jacks, etc.
Stretching
Do light, dynamic stretches. Do not force a stretch.
High Intensity Interval Training
4 minutes of full-body exercises such as burpees following the interval of 20 seconds on, 10 seconds rest. Intensity level should rate 8-9. Work hard, preferably to exhaustion, but do not hurt yourself.
Other Intense Exercises
Deadlifts: Engage your entire core. Lift heavy with low reps.
Power Cleans: Be sure to study proper form before trying these.
Sprinting: Go as hard as you can on flat ground, up hills, or on a bike.
Pull-ups: Use correct form (straight legs) and get an efficient workout.
Cool Down
60-second cool down of light stretching, yoga or chi gong.
You’re done! James recommends doing this routine 2-3 times per week. He also recommends 45 minutes of sustained exercise, such as walking.
James on Rope-Skipping
‘If you think jumping rope is for little girls, it’s time to rewatch Rocky.’
James on High-intensity Exercise
‘Sprinting is for winners. Don’t just exercise; exercise like you is being chased by a saber-tooth tiger.’
James on Overtraining
‘Overtraining throws your body into crisis mode.’
Abel James’s Supplements
Multivitamin
A multivitamin is always a good idea to fill in any nutritional gaps. Make sure the one you pick is high-quality.
Green Superfood
Get it here
Probiotics
A healthy gut biome is key to good digestion and strengthened immunity. James’ probiotic spheres contain 5 billion probiotics per capsule and are a blend of 8 probiotics.
Vitamin C
Vitamin C is probably the most famous antioxidant. It supports immune function.
Vitamin D Stack
While we can make Vitamin D through sun exposure, most people don’t get enough time outside. James’ Vitamin D Stack supplement also contains vitamins A, E, K1 and K2 to give your immune system a boost, as well as you hair, skin and nails.
Omega-3s
Omega-3s support heart and brain health and combat inflammation. James’ Mega Omegas are free of heavy metals and have added lipase for better absorption.
Magnesium
Magnesium is essential for good health. It helps your body make energy, activates enzymes and keeps your heart rhythm regular.
Creatine
James uses creatine to increase muscle mass and to have more energy for his high intensity workouts.
Abel James’s Lifestyle
Fast Learner
James was high school valedictorian, and completed both high school and college in just 6 years. He has a degree in psychological and brain sciences from Dartmouth College.
Fast Fat Burner
James did not pick his nickname by accident. He lost 20 lbs. in just 40 days by taking charge of his health and doing the opposite of what doctors were telling him to do (namely eat a low-fat diet and run long distances).
Renaissance Man
James’ interests are wide and varied. Besides writing #1 best-selling books, creating #1 apps and hosting his #1 podcast, he plays the guitar, hosts a radio talk show, and researches everything else under the sun.
Dues = Paid
James had some big loans to pay off after college, and so he put on a suit and worked as a consultant for some of the biggest names in the food industry. What he learned in that job is that Big Food isn’t always honest with John Q. Public.
James on Downtime
‘Whether it’s food, alcohol or technology, we all need a break.’
James on Community
‘We survive on connection with each other.’
Jams on Paleo
‘Paleo is not a diet. It’s a lifestyle.’
James on Couch Potatoes
‘Burning fat is simple and straightforward if you eat the foods we were built to eat and get off the couch every once in a while. There is hope.’
Recommended Products
The Wild Diet
Fat-Burning Chef
The Wild Diet Shopping Guide
