Dear Rocco, I read your articles all the time, but I recently went to your website for the first time and I'm a little confused. It says you have a program, Lose 30 in Thirty, to help people shed 30 pounds in 30 days. I've heard that the most you should and could lose is two pounds a week. How is it possible for you to lose that much weight in four weeks?

Dear Rocco,

I read your articles all the time, but I recently went to your website for the first time and I'm a little confused. It says you have a program, Lose 30 in Thirty, to help people shed 30 pounds in 30 days. I've heard that the most you should and could lose is two pounds a week. How is it possible for you to lose that much weight in four weeks?

-Julie

Julie, Julie, Julie. First of all, what you've read is not entirely true when it comes to losing body fat. You can and will lose more than two pounds a week if you have the potential to lose it.

If you're more than 30 pounds overweight, you can lose up to one pound a day if you eat sensibly and work your ass off - and I mean work. Fat is fuel, and it needs to be burned off. Just like with gasoline, the faster or longer you drive, the more fuel you will burn. The same goes for fat.

When you exercise correctly at the right intensity, using a combination of compound movements and high-intensity interval training, the fat will literally fall off of you. If you'd like to see proof, go to askROCCO.com and click on the banner that says "Check out Rocco on MTV Made."

With fat-loss results, how much you put in is exactly how much you get out of it. That same principle applies to everyday life, but one thing they forgot to tell us is that you need to be able to do it smarter. The smarter you go into it, the faster the results.

Rocco Castellano is the founder of askROCCO Media, which provides boot camps, seminars and online fitness services at askROCCO.com. He is certified by the National Academy of Sports Medicine and has written "askROCCO Uncensored v1," available at bookstores everywhere. If you need a daily dose of Rocco, check out his blog at askROCCOblog.com