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Want to burn some fat fast? Well this article was written just for you.

During my 8 years as an NFL player (and a big boy), I was required to be constantly aware of my weight. Depending on what the coaches thought the “perfect” weight range for me to perform at my best was, I was prescribed a range and that was it. It was then my job to maintain that weight range for the season. If I went over the weight range, it was a problem. Coach wasn’t happy. You were required to attend extra workouts after practice and get called out in front of your peers. Your team even had the right to fine you everyday you were overweight. It was pretty strict.

For me, the combination of the threat of actually getting money taken out of my check for being “too fat” along with my burning desire to beat the heck out of my opponents always sparked enough motivation to keep me on the right side of the scale.  I was big, fit and in control.

But then it happened.

In the 2005-2006 season, I suffered a career ending knee injury that forced me to retire and start working on a new career. Now, instead of competing against guys like Ray Lewis and Brian Urlacher on the field, I started competing against all the other retired players as a television and radio sports analyst.  Good news–it went pretty well. During my career I have worked for ESPN, NBC Sports, CBS Sports Network, Fox Sports Net, Fox, Clear Channel Radio and others. I even wrote three books and lived in the US Virgin Islands for a year. Not bad for a kid from the tough streets of Rochester, NY.

But how was I doing physically?  Well, that was a whole different story.

Let me break it down…

Unlike playing football, being a professional broadcaster and writer require a much more sedentary lifestyle.  Plenty of typing, talking, online researching, film study, and phone calls.  I also was glad to take a break from physical activity.  Heck, I was done playing in the NFL. My body ached constantly.  My knees hurt.  I had personal baggage to sort out. Besides, didn’t “retirement” meant I didn’t have to do anything that reminded me of my old job?  Well—for my job, that included working out.  So I didn’t.

Then in the ultimate contradiction, I made extra sure I was still eating like an active NFL player. Never missed a meal. Always “super-sized” portions. What a joke.

It doesn’t take a rocket scientist to see where this was headed.  Over the next few years, I gained some MAJOR weight. My clothes stopped fitting. I started feeling tired, out of shape and depressed. Keeping it real, my highest weight actually went up to a whopping 324 pounds. It was crazy. I was an official “fat dude”.


As a professional athlete who played around 270 pounds and has performed at the highest level for most of my life, I got really irritated with myself for letting things go so far. I tried a few times to battle back and loose the extra 50+ pounds of neglect.  I did have some success, but I was coming up short in taking all the fat off and keeping it off.

All of that changed after attending the 15-year Anniversary of my Super Bowl Championship with the St. Louis Rams. During that weekend, I got to see my old teammates and was amazed by some of their physical transformations. Guys like Mike Gruttadauria and Grant Wistrom loss major weight and looked amazing.  Like certified fitness professionals.  I was comforted to hear about other teammates struggling with weight gain and loss similar to mine. It was encouraging to know I wasn’t alone and that it was common for retired players.  But one thing I learned for sure. This did NOT have to be my reality. I was tired of being sick and tired.  I was ready for change.

So just like the 1999 St. Louis Rams, I decided wasn’t going to allow my terrible past (our team was LAST in the NFL the year before we won the Super Bowl) to control my future. I believed that despite my aching knees, torn rotator cuffs, other physical ailments and fat history, I could muster up the strength to punch fat right in the face and win this game once and for all.

So I went to work.

Fast forward to present day. Although my body is still a wreck, I have been able to overcome.  I’m weighing in around 280 pounds and slowly getting in the best shape of my life. It feels great.

I just want to say that no matter your age, gender, athletic ability or body type, you CAN beat fat.  You can. No matter how fat you have been in the past, you CAN turn it around. Just like I did.  Don’t let anyone tell you otherwise. But its going to require your focus, dedication and commitment to consistency.  Then, just like any productive team in football, you must learn to execute your playbook to perfection.

So here we go.

To help you get on your way, I’ve listed below the five most important “plays” you need to know to start kicking fat in the face.  Hope you enjoy:


Its simple. Make a habit of working out twice per day. Preferably once as soon as you wake up in the morning and once in evening. While it would ideal if you had a trainer, gym, worked out with HIIT workouts (look it up) and/or lifted weights at night, you can do this without a gym membership, trainer of special equipment. The basic requirement for each workout is to simply move your body for 30 minutes as close to non-stop as possible, break a sweat and get your metabolism going. Doesn’t really matter how you do it. Run, walk, jump, climb, crawl, dance or lift. Just do something. Twice per day. Got it?


As a father of three little boys, I’ve had the benefit of learning some simple rules that have been really helpful in making me a successful dad (so they tell me) and “nutritionist”. Here are a few you should know. Rule #1: Make eating junk food rare. Not normal. Watch a documentary called FED UP if you get a chance. It will change your life. Bottom line, we don’t need the sugar and fat that is currently within most processed foods. Period. Take if from me. Watch that documentary. Eat as clean as you can. Especially at night. Rule #2: Most “Kiddie meals” are actually the size adults should be eating. From this day forward, make a commitment to cut your portions down. Rule #3: Remember that snack time is your friend. Its amazing how we don’t take advantage of this simple step that has so many benefits. A simple solution is to set alarms throughout the day to remind you to eat and drink a little snack every 2-3 hours from the time you wake up.


Our bodies are complex, high performing machines that would make Lamborghini, Bugatti and Porsche fans envious. But the truth is, besides good fuel and maintenance; even the most high-performing vehicles need a rest sometimes. Well so do you. Some experts believe that the average human needs between 6-8 hours a sleep each day to be healthy. I think that’s ridiculous. So do many more experts than the “6-8 hour” guys. Most experts who have studied sleep believe there is no set standard of how many hours you should sleep. Its just about finding the amount of sleep you need to feel refreshed and happy each day. My advice: Get that much sleep. Period. But be aware of this little fact: when we overweight, we tend to want to sleep longer than our body really needs. That’s called laziness. Fight it. Give yourself a wake up time. Also, side note: If you are awake enough to watch TV, you are awake enough to workout. There are plenty of workouts on YouTube you can do in the comforts of your home.


I used to love that character in the cartoons as a kid. Every time you saw Aquaman, you knew something relating to water (or the lack thereof) was coming soon. It’s similar to how you should view your life. Keep water at the forefront. Not soda. Not juice. WATER.  At my house, I call it “heaven juice”.  My kids think its funny.  But they remember and would NEVER think of offering daddy anything but “heaven juice” to drink at the house.  Trust me. Drink water. You would be amazed how much healthier you will be by simply making a commitment to water.  To make sure you are getting enough, memorize the following formula about water:

0.6 x (your body weight)= ounces of water you should drink daily for optimal hydration.

Try to come as close as you can.  Forgive yourself when you don’t.


In all walks of life, teamwork is what truly makes the dream work.

To burn fat fast, make a point to identify and celebrate EVERYONE who is a part of your motivation and support system for your fat loss. From your kids to the person at work you are trying to impress, connect with whatever your motivations are and make a point to thank them inside your own mind daily. This especially includes any negative people in your life. Naysayers, “boo-birds” and other detractors who get your fired up. During my NFL career, I used to love playing in hostile away games. Sometimes a little animosity and adversity are the perfect motivators to get you turned up!

Anyway, that’s about it.  I’m off to have a BIG glass of water and an apple.  Hope this helped.  If you liked  this article, please give me your feedback below in the “Comment Section” below and share it with anyone else you believe it could help.

Roland Williams is a NFL Super Bowl Champion, High Performance & Team Building Coach, Motivational Speaker & Proud Dad x 3 who works with organizations and individuals strongly committed to excellence. http://www.RolandWilliams.com

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  • Mia Hodgins
    February 12, 2015 Reply

    Thanks for sharing this. It seems really hard to get (and stay) motivated to work out in the winter here in Rochester- you know how this snow and cold can be! What are some of your favorite healthy snack recipes? I can’t stay away from the sweets in the afternoon!

    • Roland Williams
      February 12, 2015 Reply

      I love to keep it basic. Fruit. Apples. Pears. Bananas. But I also devour ALOT of gospel music and prayer to keep me focused. Real talk–I’m not strong enough to fight those cravings without some help!:-) Listening to song called “We’re Blessed” by Fred Hammond right now. Glad this post helped! Will post more soon. #WeBelieve

  • April McNally
    February 14, 2015 Reply

    Thanks for the words of wisdom! I agree with the basics… Drink water, eat small meals often. I like to call the snack meals–schmeals!

    Thanks for keepin it real;)

    • roland1975
      February 14, 2015 Reply

      Lol…April, thank you for introducing the word “Schmeals” to my life! I smile every time I say it:-)

  • Stephany Coakley
    February 22, 2015 Reply

    Really tangible suggestions to help others achieve their fitness/health goals. Thanks for sharing this post will help a lot of folks!

  • Naiem Ali
    April 20, 2015 Reply

    Loved this I needed to read this twice starting my transformation thank you so much

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